@austinhaslam: One kettlebell. 6 movements. 5 rounds. To get in the best shape of your life. This one will humble you 🔥 If you’re a busy parent trying to get lean, strong, and athletic without living in the gym — this is the complex you should be saving. I’m using a 20 KG bell. Full complex: 🔸 10 Swings — hinge, not a squat. Snap your hips, squeeze your glutes, let the bell float to shoulder height. This is your engine for the round. 🔸 10 Goblet Squats — catch the bell to your chest, elbows inside the knees, chest tall. Breathe through every rep and keep that grip locked in. 🔸 10 Overhead March (each side) — press it overhead, lock the arm out, ribs down, brace hard. The slow march is what makes you shake — your core’s fighting to keep you stacked. 🔸 10 Rotational Thrusters — drive up through the legs, rotate through the hips, finish with a full lockout. Moving through multiple planes is what will humble and bulletproof you. 🔸 :30 Hollow Hold + Flutter Kicks — low back glued to the floor, lock the hollow, feet never touch down. This is where the wheels fall off for me every round. 🔸 5 KB Offset Push-ups (each side) — one hand stacked on the bell, one on the floor. Chest to the deck, every rep counts. This is the one that separates the rounds you finish from the ones you quit. Rest 2 min between rounds · 5 rounds total Choose a weight that is challenging but does not prevent you from completing a full round all the way through. Save and try ✅ Drop in the comments which round your wheels started to fall off 😅🥵 Follow for more highly effective workouts in 45 min or less. 💪 @Rachel Van Beuren #fullbodyworkout #functionalfitness #fitdads #kettlebelltraining #kettlebellworkout

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Saturday 20 June 2026 00:29:28 GMT