@austinhaslam: Click the link in my bio for a FREE WEEK of kettlebell training from my updated 8-week kettlebell program! One kettlebell. Six movements. All from your knees. 21-MIN KNEELING KB TABATA • 7 rounds (add more if your form stays sharp) • 20 sec work / 10 sec rest per exercise • 6 exercises = 3 min per round • I used 20 kg / 44 lb 1. UNDERHAND CURLS Palms up, elbows close, no swinging. Scale: Lighter bell or fewer controlled reps. 2. CURL + SHOULDER PRESS Curl to chest, press overhead. Brace your abs; don’t lean back. Scale: Lighter bell or curl only. 3. KETTLEBELL PULLOVERS Slight bend in elbows, ribs down, move through a comfortable shoulder range. Scale: Shorten the range or use a lighter bell. 4. CLOSE-GRIP HORN PUSHUPS Keep the bell stable, elbows controlled, body straight. Scale: Floor pushups or kneeling pushups. 5. WOOD CHOPS 10 sec per side. Rotate through your upper back, control your hips. Scale: Lighter bell or smaller range. 6. HIP-TO-HALOS Alternate directions each rep. Keep the bell close to your head and avoid arching. Scale: Regular halos or a lighter bell. THE CHALLENGE: Complete all 7 rounds. If you’re feeling good, keep going! Take yourself toward technical failure, the point where you can no longer complete another rep with proper technique. Stop before your form breaks down. WHAT’S INCLUDED IN MY UPDATED 8-WEEK PROGRAM: • 44 single-kettlebell workouts • Video coaching for every workout • 3, 4, and 5-day training splits • Warmups and mobility routines • Scaling options for different fitness levels • Every workout 45 minutes or less Save this workout and comment how many rounds you complete! #functionalfitness #kettlebelltraining #upperbodystrength #homeworkouts #kettlebellworkout

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Tuesday 03 November 2026 21:04:55 GMT