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Try this kettlebell routine which is designed to increase your strength
Warm-Up:
Hip Flexor Stretch:
Kneel on one knee, push your hips forward, hold for 20-30 seconds each side.
Goblet Squat:
Hold the kettlebell by the horns close to your chest, squat down keeping your back straight, stand back up. 2 sets of 8 reps.
Main Set:
Turkish Getup:
Start lying down with the kettlebell above you, stand up while keeping the kettlebell overhead. 3 sets of 3 reps per side.
Double Kettlebell Front Squat:
Hold two kettlebells at your shoulders, perform a squat. 3 sets of 6 reps.
Single Arm Deadlift:
One kettlebell in one hand, perform a deadlift. 3 sets of 8 reps per side.
Press:
Press the kettlebell overhead from the shoulder. 3 sets of 6 reps per side.
Cooldown:
Farmers Walk:
Hold a kettlebell in each hand and walk a set distance or for a time. 2 rounds of 30 seconds.
