Скачать или смотреть Fast & Furious Kettlebell And Bodyweight Workout (At Home) - Vigor Ground Fitness Renton

http://www.VigorGroundFitness.com

Here's a fast workout that will work all the muscle groups and build quite a bit of volume in a very short period of time. You can dot this at home with one kettlebell, a band, and your bodyweight (and even if you don't have a band you can replace the rows with inverted rows or side planks).

This is a 20-30 minute workout and it will rev up the furnace like most 2 hour gym workouts.

Part 1
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Offset KB Squat R x 8
Offset KB Squat L x 8
KB Single Arm Press R x 8
KB Single Arm Press L x 8
Single Arm KB Swing R x 12
Single Arm KB Swing L x 12
KB Core Row x 6/side
Offset Kneel To Lunge L x 8
Offset Kneel to Lunge R x 8

Rest 15 seconds between exercises and 90 seconds at the end of the circuit. Repeat for 4 rounds

Part 2
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Bulgarian Split Squats R x 30 seconds
Bulgarian Split Squats L x 30 seconds
Bent Over Band Rows x 30 seconds
Mountain Climbers x 30 seconds

Rest 15 seconds in between exercises and complete 4 rounds all the way through

You can progress this by adding a rep to the sets (or time, like 5 seconds to the interval) every couple of weeks or reducing your time in the rest periods (these are just some good examples). Let us know how it goes...