60 Minute Full Body Kettlebell Strength Workout (FOLLOW ALONG)

🔥 Elevate your fitness game with a workout from Week 1, Day 5 of my 6 Week Kettlebell Foundations Program. A Full Body Strength and Conditioning Workout!

If you enjoy this workout be sure to learn more about the full 6-Week Kettlebell Foundations Program this workout comes from here 👉 https://www.ericleija.com/6-week-kett...

🏋️‍♂️ Unleash the power within you as we delve into a 60-minute session designed to sculpt, strengthen, and challenge every muscle group. From joint mobility to decompression, this comprehensive workout is a symphony of dynamic movements aimed at transforming your body and boosting your overall fitness.

🔄 Joint Mobility:
Activate your body with precision through a series of joint mobilization exercises. From Neck Extension to Ankle Rotations, each movement primes your body for the intensity that follows.

Joint Mobility: 1 set
-Neck Extension and Flexion: 3 each direction
-Neck Lateral Flexion: 3 each direction
-Arm Circles: 12 each direction
-Arm Screws: 12 each direction
-Spine Rotation: With Reach 3 each direction
-Lateral Spine Flexion with Reach: 3 each direction
-Gunslingers: 6 reps each
-Bodyweight Hip Hinge: 6 reps
-Hurdle Step Overs: 3 each side
-Knee Flexion and Extension: 6 each side
-Ankle Inversion and Eversion: 3 each direction
-Ankle Flexion and Extension: 3 each direction
-Ankle Rotations: 3 each direction

🚀 Warm Up Set:
Fuel your fire with a dynamic warm-up sequence featuring Kneeling Spine Waves, High Hinge to Squats, Scapula Push Ups to Push Ups, and Chest Loaded Swings. Ignite those muscles and prepare for the challenging sets ahead!

Warm Up Set: 3 sets, rest 30 seconds in between sets
-Kneeling Spine Wave: 45 seconds
15 seconds rest
-High Hinge to Squat: 45 seconds
15 seconds rest
-Scapula Push Up to Push Up: 45 seconds
15 seconds rest
-Chest Loaded Swing: 45 seconds

⚙️ Work Set 1
Embark on a journey of strength with Two Hand Deadlifts, Staggered Rows, Arm Swings, and Knee Pull Planks. The structured sets and brief rests ensure a full-body engagement that will push your limits and redefine your strength.

Work Set 1: 4 sets, rest 60 seconds in between sets
-Two Hand Deadlift: 40 seconds
20 seconds rest
-Staggered Row Right Side: 40 seconds
20 seconds rest
-Staggered Row Left Side: 40 seconds
20 seconds
-Arm Swing: (hinge to triple extension) 40 seconds
20 seconds rest
-Knee Pull Plank: 40 seconds

⏱ Work Set 2
Challenge your endurance and determination with a timed set including Push Ups, Lateral Lunges, Kneeling Halos, Triple Extension Speed Squats, and Hollow Body Pull Overs. Complete all reps and track your finish time for a personal benchmark.

Work Set 2: For time. Complete all reps and track your finish time.
-Push Ups: 25 reps
-Lateral Lunges: 50 reps
-Kneeling Halo: 50 reps
-Triple Extension Speed Squat: 50 reps
-Hollow Body Pull Over : 25 reps

💨 Decompression:
Wind down gracefully with soothing movements like Cat/Cow stretches, Alternating Shoulder Drops, Windshield Wipers, and Shinbox with Twist. Nurture your body post-workout and enhance flexibility for future challenges.

Decompression: 1 set
-Cat/ Cow: 10 reps
-Alternating Shoulder Drop: 5 each side
-Windshield Wipers: 5 each side
-Shinbox with Twist: 5 each side

💪 Prepared to welcome the intensity and feel the challenge coursing through your body? Grab your kettlebell, hit play, and let's conquer Week 1, Day 5 from my 6-Week Kettlebell Foundations Program together! If you enjoyed this workout be sure to learn more and checkout the full program here 👉 https://www.ericleija.com/6-week-kett...

Don't forget to like, subscribe, and share your fitness journey in the comments below. This is more than a workout – it's a commitment to a stronger, healthier you! 💯 #FullBodyWorkout #StrengthAndConditioning #KettlebellTraining #FitnessTransformation #WorkoutMotivation :trophy: