Pumping: a complex with kettlebells for serious load on the legs.

The abs, back and arms will also work.

During the training, the muscles of the hips and buttocks will work properly. The abs, back and arms will also get a good workout. Moreover, due to the short duration of rest, you can not only strengthen your muscles, but also maintain a high heart rate throughout the entire complex, burn a lot of calories and work on endurance.

How to do the workout

The complex consists of the following exercises:

1. Lunges with presses - 10 times on each leg.
2. Move the weights forward and backward - 8 times on each hand.
3. Single leg rows and thrusters - 10 times on each side.
4. Swing, squat and touch the floor - 20 reps.

Perform the exercises one after another with a 60-second rest in between. When you finish the last one, rest for two minutes and start over. Perform 3–5 laps, depending on your condition and free time .

How to do the exercises

1. Lunges with press

Grasp the kettlebell on your chest, holding it in your bent right hand. Do a side lunge to the left, facing the wall to your side.

Make sure that your back does not bend and the heel of your supporting leg does not leave the floor. Come back and press the weight up. Lower the projectile to your chest and repeat from the beginning.

2. Moving the weight back and forth

Stand upright lying on two weights. Pull in your stomach , twist your pelvis to remove the arch in your lower back. Lift one weight off the floor, bend your knees, push your pelvis back and touch the floor between your feet or a little further. Then return to the prone position and move the weight forward, touching the floor in front of you. Continue the movement, moving the weight like a pendulum, back and forth.

3. Single Leg Row and Thruster

Shift your body weight to your right leg, placing your left one on your toe slightly behind. Take the projectile in your left hand, tilt your body with a straight back. Perform a kettlebell row, then straighten up, plant your right foot on your entire foot, and distribute your body weight evenly across both legs.

With a continuous movement, take the weight to your chest and go into a squat. At the exit from it, push the projectile up and squeeze it. Lower the weight to your chest again , step your left leg back, tilt your body and repeat the bunch of exercises again.

4. Swing, squat and touch the floor

Stand with your feet shoulder-width apart and grasp the kettlebell with both hands. Bend your body forward, bending at the hip joints. Here it is important not to bend your knees too much, so that you don’t end up with a squat instead of a swing .

Unbend at the hips, sending the weight forward. When the projectile reaches the level of the collarbones, let it fall back under its own weight, and at the bottom grab the handle with both hands. Holding the weight in front of your chest with bent arms, perform a squat, then straighten up and again grab the barbell from above.

Do another squat, but this time with a kettlebell swing. So that the projectile touches the floor in front. Straighten up and start the sequence all over again: swing, squat and squat swing.

And be sure to share your impressions after training! We are waiting for your comments.