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@honggiadung89: COMBO 10 Bẫy Chuột siêu nhạy#baychuot#baychuotsieunhay #baychuottainha

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Wednesday 11 March 2026 12:30:41 GMT
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Comment “Complex” if you’re ready to get into kettlebell training but don’t know where to start. I’ll send you a full week of workouts from my 8-week kettlebell training program—on me. All you need is one kettlebell, 20 minutes, and as many rounds as possible. If your goal is to get leaner, stronger, and more athletic without spending hours in the gym, save this workout for later✅ I intentionally built this complex using simple, beginner-friendly movement patterns that train your entire body while teaching the fundamentals of kettlebell training. 20-Minute AMRAP • 10 Bent-Over Rows • 10 Cleans • 10 Crush Press • 10 Swings • 10 Around the Worlds (each direction) • 10 Reverse Lunges (5/side) • 10 KB Horn Push-Ups Weight Used 🏋️ 20 kg / 44 lb Kettlebell Weight Suggestions 🏋️ Beginner: 8–12 kg (18–26 lb) 🏋️ Intermediate: 16–20 kg (35–44 lb) 🏋️ Advanced: 20–28 kg+ (44–62+ lb) Start lighter than you think. Master the movement first, then master it under fatigue before increasing the weight. Scaling Options ⬇️ Make it Easier • Reduce the workout to 10–15 minutes. • Perform bodyweight reverse lunges. • Do incline or knee horn push-ups. • Reduce Around the Worlds to 5 reps each direction. ⬆️ Make it Harder • Increase the kettlebell weight. • Extend the workout to 30 minutes. • Rest only as needed while maintaining great technique. Movement Cues Rows: Pull your elbow toward your hip and squeeze your shoulder blade. Cleans: Drive with your hips, not your arms. Crush Press: Crush the horns of the kettlebell throughout the press to create full-body tension. Swings: Explode through the hips and let the bell float. Around the Worlds: Move the kettlebell around your body while keeping your torso still. This builds shoulder mobility, shoulder stability, and anti-rotational core strength. Reverse Lunges: Stay tall and drive through the front heel. Horn Push-Ups: Keep your body in one straight line and touch your chest to the horns each rep. Follow for more highly effective workouts that can be completed with limited equipment in 45 minutes or less. #functionalfitness #homeworkoutvideos #kettlebelltraining #homeworkouts #functionalstrength
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