This workout perfectly works all the muscles of your body, including the rectus and oblique abdominals. And by using an unstable projectile, the shoulders are strengthened and their stability is increased.
Here’s how to do this workout
Lifting with a kettlebell in one hand.
Bending in the knee.
Transfer kettlebell from side to side.
Side bar with kettlebells.
Perform each exercise for 30 seconds, rest for the remaining minute and move on to the next one. When finished, take a one-minute break and start again. Perform three rounds.
All exercises except the third are done in both directions. That is, 30 seconds of lifting with the kettlebell in your right hand, then rest for the remaining minute and 30 seconds of movement in your left hand. Same with exercises 2 and 4.
How to perform these exercises
Before starting the complex, choose the appropriate weight of the apparatus with which you can perform all the movements. If you have no experience with kettlebells, it is better to take a small weight – 6-8 kg.
If in the process you feel that you can cope with heavier shells, try 12-16 kg, but be careful.
1- Lifting with a kettlebell in one hand
Lie on your back and extend your arm with the kettlebell upward. Straighten your legs and keep your free arm away from your body.
Tense your abs and lift your torso, reaching into a sitting position and extending your arm with the kettlebell upward. Smoothly return to the starting position and repeat.
2- knee bend
Stand on your right knee, stretch your left hand with a kettlebell over your head and straighten it, bend your right at the elbow. Look at the projectile. Bend at the hips and lower your torso until your right elbow touches the floor. Return to the starting position and repeat again.
3- Moving the kettlebell from side to side
Sit on the mat, bend your knees slightly and press your heels to the floor. Place the kettlebell next to your thigh. Grasp the handle with both hands, tighten your abs, straighten your back and move the projectile to the other side in a large arc. Repeat the same, putting it back in place.
4- Side plank with kettlebell
Get into a side plank position on your left hand, holding the kettlebell in your right hand. Check that the body is in one straight line, and the pelvis does not drop.
If it’s hard enough for you, keep that position. If you want even more load, take your right hip to the side, remaining on your right leg.