@ndiol384: SALLALAHOU ALLAH MOUHAMED ABONNÉ 🦻🦻☪️💚🙏🙏🥹

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Thursday 22 October 2026 21:47:09 GMT

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Sénbip🇸🇳💯❤️ :

Aye mane fouma dieumm 😳😳😳😳😳

2026-10-23 14:34:33

2

Man tall <)(> 💶💶💶 :

I’m

2026-10-23 15:15:31

1

MILKZOO__10 :

🥰🥰🥰

2026-10-22 22:27:30

1

cheikh :

[Victoire][Victoire][Victoire]

2026-10-23 16:27:52

1

Mamadou :

[Réconfortant][Réconfortant][Réconfortant]

2026-10-23 16:41:36

1

iszo 21💙 🥰 :

🥰🥰🥰

2026-10-23 14:44:04

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[email protected] :

🙏🙏🙏

2026-10-23 18:48:22

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Babacar :

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2026-10-23 14:33:50

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Yahya 👌 782092440 :

♥️♥️♥️

2026-10-23 15:02:25

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꧁念Galaye念 lebou Or Bi 🚭🫆🌍念꧂ :

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2026-10-22 22:27:40

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user8553611175910 :

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2026-10-23 14:38:57

1

inss bikers MT 07 :

❤️❤️❤️

2026-10-22 22:12:20

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mamadoulamine224🇬🇳 63 :

❤️❤️❤️

2026-10-23 18:26:31

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K D B .SAMBOU :

🥰🥰🥰

2026-10-23 14:47:35

1

ElwolyFall006 :

[Réconfortant][Réconfortant][Réconfortant]

2026-10-23 13:23:36

1

Lamin Ba :

🥰🥰🥰

2026-10-23 14:48:39

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mamadou sow :

🥰🥰🥰

2026-10-23 12:49:52

1

Cheikh Omar thaim :

🙏🙏🙏

2026-10-22 23:38:15

1

Aliou 782936525 SOW :

🥰🥰🥰

2026-10-23 11:01:34

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dr 2026 :

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2026-10-23 11:47:47

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MAME❤️THIERNO :

❤️❤️❤️

2026-10-23 14:19:02

0

Alioudiop237 :

❤️❤️❤️

2026-10-23 18:07:15

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samsydine aïdara darou khairou :

🙏🙏🙏

2026-10-23 19:59:50

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Malle kara :

♥️♥️♥️

2026-10-22 23:15:44

1

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Send me a message with the word “COMPLEX” and I’ll send you a FREE week of kettlebell training. One kettlebell. 5 movements. 30 minutes. Your entire body gets trained. If you run workouts like this 3–4x per week and stay consistent for the next 1–2 months, you can start seeing your body become leaner, stronger, and more athletic. But training is only part of the equation. Your diet can’t take a backseat. Getting leaner requires your nutrition and overall calorie intake to support that goal. Prioritize protein, mostly whole foods, and an appropriate calorie intake while consistently strength training. 30-MIN AMRAP Complete as many quality rounds as possible: 8 Sumo Squat High Pulls 8 KB Thrusters 8 Goblet Squat + Deep Curls 8 Curtsy Lunges (4/side) 8 Burpees Over the Bell I used a 20 KG / 44 LB kettlebell. Choose a weight you can control across every movement and sustain for multiple rounds. QUICK CUES Sumo Squat High Pull: Wide stance, squat between your hips, then drive through the floor and guide the bell toward your chest. Legs create the force. Upper body finishes the pull. Thrusters: Squat with the bell at your chest, then aggressively drive through your legs and use that momentum to press overhead. Keep your core braced and ribs down. Goblet Squat + Deep Curl: Sit into a deep squat and stay there while you curl. Your quads and glutes work isometrically to hold your position while your biceps and grip move the bell. Curtsy Lunges: Step back and across, lower under control, then drive through your front leg to stand. Keep the front knee tracking with your toes. Burpees Over the Bell: Chest to the floor, pop your feet underneath you, then jump laterally over the bell. Find a pace you can repeat. This complex trains your quads, glutes, hamstrings, back, shoulders, chest, arms, and core while challenging your conditioning in just 30 minutes. You don’t need a complicated program or hours in the gym. You need progressive training, nutrition that supports your goal, and enough consistency to give your body time to adapt. Save this workout for later. #functionalfitness #kettlebelltraining #fullbodyworkout #homeworkouts #kettlebellworkout

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