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@mo7stafa: الاحمر شكله عليكي خطير . . عمر و دياب #عمرو_دياب #upforxtra #جديد #مصر #كوميدي

Mostafa Fathy
Mostafa Fathy
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Region: EG
Saturday 01 August 2026 13:44:11 GMT
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spark95x
Spark :
🤣🤣
2026-08-02 11:03:55
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hamadazaki80
Hamadazaki80 :
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2026-08-02 12:24:26
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One kettlebell. Full body. 20 minutes. This whole workout builds up to one move: the lunge swing. Every exercise before it teaches your body a piece of it, so by the time you get there, you're ready. 1. Side swing, 10/side. Grooves the hinge and gets you comfortable with the bell moving across your body. 2. Rotational lunge, 10/side. Adds the lunge and the rotation without any swing momentum. 3. Side swing high pull, 10/side. Now the swing has a pull. More power, more control. 4. Lunge swing, 10/side. Everything comes together. Hinge, rotation, lunge, power. Run it 4 rounds, minimal rest between exercises, 60 to 90 seconds between rounds. That's your 20 minutes. This is how I program everything at HŌM. You don't muscle your way into hard movements, you build into them. That's how you train for the next 40 years, not the next 4 weeks. Save this for your next session and follow for more one kettlebell workouts you can do at home. #kettlebell #kettlebellworkout #kettlebelltraining #homeworkout #athomeworkout
One kettlebell. Full body. 20 minutes. This whole workout builds up to one move: the lunge swing. Every exercise before it teaches your body a piece of it, so by the time you get there, you're ready. 1. Side swing, 10/side. Grooves the hinge and gets you comfortable with the bell moving across your body. 2. Rotational lunge, 10/side. Adds the lunge and the rotation without any swing momentum. 3. Side swing high pull, 10/side. Now the swing has a pull. More power, more control. 4. Lunge swing, 10/side. Everything comes together. Hinge, rotation, lunge, power. Run it 4 rounds, minimal rest between exercises, 60 to 90 seconds between rounds. That's your 20 minutes. This is how I program everything at HŌM. You don't muscle your way into hard movements, you build into them. That's how you train for the next 40 years, not the next 4 weeks. Save this for your next session and follow for more one kettlebell workouts you can do at home. #kettlebell #kettlebellworkout #kettlebelltraining #homeworkout #athomeworkout
Trả lời @Tạp Hoá Tóp Mỡ ❤️ Bình thường nấu dở chứ hôm nay là anh tự tin đứng bếp luôn nha 👀 #HạtNêmBestFoods #NgọtThanhTômThịt #QuánXuyếnVừaVíVừaÝ #HợptáccùngUnilever
Trả lời @Tạp Hoá Tóp Mỡ ❤️ Bình thường nấu dở chứ hôm nay là anh tự tin đứng bếp luôn nha 👀 #HạtNêmBestFoods #NgọtThanhTômThịt #QuánXuyếnVừaVíVừaÝ #HợptáccùngUnilever
Fail Friday 😭 #fail #failarmy #gym
Fail Friday 😭 #fail #failarmy #gym




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