@austinhaslam: Link in bio if you’re looking to get into KB training but don’t know where to start. I’ll send you a full week of training from my 8-week kettlebell training program—on me. All you need is one kettlebell, 30 minutes, and 6 rounds to build a body that’s lean, strong, and athletic. If you’re a busy parent who wants maximum results in minimal time, save this workout. One of my favorite parts of this complex? The Goblet Squat + Deep Curl. As you explode out of the squat, you’re training triple extension—your ankles, knees, and hips extending together to produce force. It’s the same movement pattern you use to sprint, jump, climb stairs, hike, and chase your kids around the yard. Strength is important, but power is what keeps you athletic. 6 Rounds • 10 Goblet Squat + Deep Curl • 10 Crush Press Hold Thrusters • 10 Swings • 16 Ballistic Rows (8/side) • 10 Push-Ups 🏋️ Weight Used: 20 kg / 44 lb Weight Suggestions 🏋️ Beginner: 8–12 kg (18–26 lb) 🏋️ Intermediate: 16–20 kg (35–44 lb) 🏋️ Advanced: 20–28 kg+ (44–62+ lb) Choose a weight that challenges you while allowing you to complete all 6 rounds with great technique. Start lighter than you think, master the movement, then increase the load. Scaling Options ⬇️ Make it Easier • Complete 3–4 rounds instead of 6. • Perform a standard overhead press instead of thrusters. • Replace push-ups with incline or knee push-ups. ⬆️ Make it Harder • Increase the kettlebell weight. • Slow the lowering phase on the goblet squat and ballistic rows. • Rest only as needed while maintaining great form. Movement Cues Goblet Squat + Deep Curl: Squat deep, curl under control, then drive explosively through the floor. Crush Press Hold Thrusters: Crush the sides to create full-body tension from start to finish. Swings: Snap the hips and let the bell float. Ballistic Rows: Explode the weight, then control the lowering phase. Push-Ups: rigid from head to heel. Follow for more highly effective workouts that help you get lean, strong, athletic, and functional with limited equipment in 45 minutes or less. #functionalfitness #fullbodyworkout #kettlebelltraining #homeworkoutvideos #functionalstrength

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Tuesday 07 July 2026 18:40:08 GMT