@christiandcastano: 🔥 KETTLEBELL FULL BODY 🔥 @ChelseaBadooFitness The kettlebell is the ultimate tool for combining raw strength with dynamic, multi-planar conditioning and keeping your heart rate up the entire session. 😤 💥 SINGLE-ARM KB SWING (3-4 x 10-12/arm): Drive powerfully through the hips to build explosive posterior chain power and total-body conditioning. 🦵 LATERAL LUNGES (3-4 x 8-10/leg): Start in a wide stance and sit deep into the working leg to carve out the adductors and build dynamic lateral strength. 🦍 2 POINT ROWS (3-4 x 8-10/arm): Hinge forward and pull the heavy bell to your hip to build a thick, dense mid-back while keeping your core rigidly braced. 🚀 ROTATIONAL STEP GOBLET SQUATS (3-4 x 10-12/leg): Keep the kettlebell racked tight to your chest and rotate step laterally into a deep squat to completely torch the quads and glutes. ⚖️ KNEELING SINGLE ARM PRESS (3-4 x 8-10/arm): Lock your lower body onto the floor in a tall kneeling position and strictly press overhead to isolate the shoulders and demand serious core control. 🛡️ PLANK REACHES (3-4 x 10-12/arm): Hold a strict high plank and push the heavy kettlebell out and drag it back in, completely testing your anti-rotational limits and upper body stability. 🌍 KB AROUND THE WORLD (3-4 x 10-12/direction): Pass the kettlebell tightly around your torso while maintaining a rigid kneeling posture to build deep core strength. 🪓 HALF KNEEL UPRIGHT ROW (3-4 x 8-10/arm): Drop to one knee to kill lower body momentum and pull the bell high to build thick, dense upper traps and shoulder caps

Christian Castano

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Friday 03 July 2026 15:58:53 GMT