11/05/2025
DOUBLE KETTLEBELL CONDITIONING WORKOUT
Rutina:
• 10 Swings
• 10 Cleans
• 10 Front Squats
• 20 Push Ups
⏱️ Descanso: 45–60 seg entre sets
💥 7–10 sets
⸻
Swings (10 reps)
💪 Músculos trabajados: Glúteos, isquiotibiales, erectores espinales, core, deltoides posteriores, antebrazos y agarre.
Cleans (10 reps)
💪 Músculos trabajados: Glúteos, cuádriceps, isquiotibiales, deltoides, trapecios, antebrazos y core.
Front Squats (10 reps)
💪 Músculos trabajados: Cuádriceps, glúteos, aductores, erectores espinales, deltoides anteriores y core.
Push Ups (20 reps)
💪 Músculos trabajados: Pectorales, tríceps, deltoides anteriores, serrato anterior, core y glúteos (como estabilizadores).
No busques velocidad, busca precisión y potencia en cada fase del movimiento.
Controla la respiración y deja que el flujo kinético te lleve.
——
DOUBLE KETTLEBELL CONDITIONING WORKOUT
Routine:
• 10 Swings
• 10 Cleans
• 10 Front Squats
• 20 Push Ups
⏱️ Rest: 45–60 sec between sets
💥 7–10 sets
⸻
Swings (10 reps)
💪 Muscles worked: Glutes, hamstrings, spinal erectors, core, rear delts, forearms, and grip.
Cleans (10 reps)
💪 Muscles worked: Glutes, quads, hamstrings, traps, delts, forearms, and core.
Front Squats (10 reps)
💪 Muscles worked: Quads, glutes, adductors, spinal erectors, anterior delts, and core.
Push Ups (20 reps)
💪 Muscles worked: Chest, triceps, anterior delts, serratus anterior, core, and glutes (as stabilizers).
⸻
🔥
⸻
Don’t chase speed — chase precision, control, and power in every rep.
Breathe, stay tight, and move with intent.
