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This 30-minute session follows the Intervall protocol, comprising 7 dynamic exercises aimed at boosting strength, endurance, and overall fitness. Each exercise is performed for 40 seconds, followed by a 20-second rest period to maximize intensity and effectiveness.
Here's what you'll tackle in this workout:
1. **Walking Lunge**: Engage your lower body and core as you step forward into deep lunges, enhancing balance and stability.
2. **Double Press**: Target your shoulders, arms, and core with this powerful overhead press using two kettlebells for added resistance.
3. **Bodyweight Squat**: Strengthen your legs and glutes with deep squats, focusing on proper form and controlled movement.
4. **Bent-Over Row**: Work your back, arms, and core with this rowing motion, emphasizing a strong, stable spine throughout.
5. **Push Up**: Challenge your chest, shoulders, and triceps with classic push-ups, modifying intensity as needed to maintain form.
6. **Double Clean**: Master the clean technique to engage your entire body, particularly the legs, hips, and core, for explosive power.
7. **Double Hand Swing**: Finish strong with dynamic kettlebell swings, activating the posterior chain and boosting cardiovascular endurance.
This workout is perfect for Over-40s. So grab your kettlebells, clear some space, and get ready to sweat! Remember to listen to your body, modify exercises as needed, and stay hydrated throughout the session.
Keywords:
- Kettlebell workout
- HIIT training
- Advanced kettlebell exercises
- Interval protocol
- Kettlebell HIIT workout
- Full-body kettlebell workout
- Kettlebell routine
- Strength and endurance training
- Kettlebell exercises for over 40
- 30-minute kettlebell workout
___ Links
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___ Music
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