Strength Focus Workout; Hinge, Clean and Windmill
Shorts kettlebell warm-up
BeginnerMediumSingle Kettlebell34 min+7 exercisesOpen-endedWork
Created by Heli
💪
Workout
A strength-focused session with deadlifts, swings, cleans, and windmills, bookended by warm-up and cool-down.
🌿Active Recovery
Warm-up
6m
Do slowly 2-3 rounds and get ready to first workout set.
10xHip Hinge (generic)
Alternating
6xAlternating Windmill
3 alternating reps, performed on one side and then the other.
4xDownward Dog into Deep Runner's Lunge
Kettlebell warm-up
Warm-up sets for deadlift and cleans.
Kettlebell warm-up
Active Recovery
Deadlift sets
4 sets
Single kettlebell, two-arm grip
6xKettlebell Deadlift
2m rest
Clean sets
3 sets
Alternating
Alternating
8xSingle Kettlebell Alternating Swingclean
4 alternating reps, performed on one side and then the other.
8-10 reps per set, keep your arms relaxed and use the pelvis
2m rest
Suitcase Hold sets
3 sets
Each Side
1m
Single kettlebell, one arm
Kettlebell Hold(Left)
Kettlebell Hold(Right)
Suitcase Hold/ Walk
20-25 seconds per each side
1m 30s rest
Windmill sets
2 sets
Lift kettlebell with Single press and also add some rack holds before press or changing hand.
Alternating
Single kettlebell, one arm · Alternating
6xKettlebell Windmill
3 alternating reps, performed on one side and then the other.
6 to 8 reps Slowly, focus on mobility
1m 30s rest
🌿Active Recovery
Cool-down
3m