KORONI
A CAVEMANROM workout
Warm-up
Jumping jacks
Single leg hip circles both sides
Full hip circles both directions
Frankenstein kicks both sides
15 seconds per exercises (1:45 per round)
3 rounds
Workout
Slow pause side bends
30 seconds each side
Alternating half halo with shoulder extension
60 seconds
Narrow goblet squat
60 seconds
Upward into downward dog
60 seconds
Slow ribbons into reverse lunge and twist
60 seconds
Cat cow plank (upper back only)
60 seconds
Thoracic rotations (horn grip base up)
60 seconds
4 rounds
Kettlebell Monster
KORONI
Who is this for
Beginner-level athletes with single kettlebell and bodyweight experience ready for light to moderate intensity. Expect 26 to 30 minutes of work.
What you will learn
- Programming and weight selection
Difficulty breakdown
LevelBeginner
IntensityLight to moderate
Duration26 to 30 min
EquipmentSingle Kettlebell and Bodyweight
Work time28 min
Why this workout
A CAVEMANROM workout
About this workout
A CAVEMANROM workout
Task breakdown
Programming
Everything is to be performed as slow and controlled as possible. Pick a weight that allows you to complete the workout with a focus on total control and range. As you repeat the workout, you increase your weight over time.
The workout
Warm-up
Warm-up
As written by the coach
Jumping jacks
Single leg hip circles both sides
Full hip circles both directions
Frankenstein kicks both sides
15 seconds per exercises (1:45 per round)
3 rounds
Workout
Workout
As written by the coach
Slow pause side bends
30 seconds each side
Alternating half halo with shoulder extension
60 seconds
Narrow goblet squat
60 seconds
Upward into downward dog
60 seconds
Slow ribbons into reverse lunge and twist
60 seconds
Cat cow plank (upper back only)
60 seconds
Thoracic rotations (horn grip base up)
60 seconds
4 rounds
Coach notes
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