AM Fitness & Wellness

Bar & Bells! Working out at with &

KB Beach Flow w/ 🏖 ⁣
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Breakdown:⁣
1️⃣Row⁣
2️⃣Clean⁣
3️⃣Snatch⁣
4️⃣Lateral lunge ⁣
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Use a kettlebell 60-70% of your max press. ⁣
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4 sets each side for 5 rounds⁣
0-45seconds of rest between sets⁣
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Have fun! ⁣
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Benefits:⁣
Improve endurance, strength, cardio, co-ordination. fresh air and sunlight!

You got the powuh?🔌 Then try this💥👇🏾⁣
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Complex:⁣
1️⃣ 2 Dead cleans⁣
2️⃣ 2 Push Presses ⁣
3️⃣ OH Marching (2 second iso hold⁣)
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Complete a total of 6 sets (3 per side)⁣
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Choose a kettlebell that’s 10-40% of your bodyweight. ⁣
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Take no longer than 1 min rest after completing 1 left and 1 right set. ⁣
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Benefits:⁣
Strength & Power Development⁣
Improve Stabilization & Balance ⁣
Full-Body Complex⁣
Have Fun! ⁣
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👕

Add a combo to your routine! Or!!!!! 🤔⁣⁣
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Do them all! 🔥👇🏾⁣⁣
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1️⃣ - 2 Handed Dead-clean to alternating reverse lunge⁣s⁣
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2️⃣ - 2 Handed swing to clean to Goblet squat. ⁣⁣
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3️⃣- 2 handed Swing to a swing squat⁣⁣
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You can choose to do these separately as a warmup or a finisher to your routines.⁣⁣
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If you want a real challenge then do each combo one after the other. 1 minute each combo for 3 continuous minutes then rest for 30 seconds. Choose a kettlebell that is at least 40% of your bodyweight. ⁣
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2-4 rounds total, have fun!⁣⁣
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Benefits:⁣⁣
Fun⁣⁣
Cardiovascular benefits⁣⁣
Endurance, strength, stability, power⁣⁣
Full body workout⁣⁣
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👕
🏋🏻‍♀️
🏋🏾

Full body KB Flow under 15 minutes🔥👇🏾⁣⁣
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Choose a weight 70-80% of max⁣⁣
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From rack position:⁣⁣
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1️⃣PushPress⁣⁣
2️⃣Overhead Reverse Lunge⁣⁣
3️⃣Half Kneeling Press ⁣⁣
4️⃣Stand-> switch swing-> repeat⁣⁣
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4 alternating sets (2 each side)⁣⁣
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2-4 rounds total⁣⁣
Rest for 1-2 mins after each round⁣
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Benefits:⁣⁣
Lower, core & upper body workout⁣⁣
Improve strength & endurance⁣⁣
Improve stability & co-ordination⁣⁣
Have Fun⁣⁣
Less time without sacrificing efficiency⁣
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👕
📱🎥

Want a challenge? Try this complex 👇🏾🔥

Single kettlebell:
1️⃣ 3 Cleans
2️⃣ 3 Push Presses
3️⃣ 3 Snatches
4️⃣ Flip switch or swing switch

Choose a kettlebell at 60-70% of your max

Perform 4 alternating sets. (2 sets per side)

Perform 2-4 rounds total

Rest for 1-2 mins after each round

Benefits:
Enhance strength, endurance & power
Improve co-ordination
Full body workout
Burn calories
Great workout in less time
Fun

Staggered KB workout 🔥👇🏾⁣
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Double KB Staggered:⁣
1️⃣ Deadlift ⁣
2️⃣ Clean⁣
3️⃣ Lunge⁣
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Alternate 3 sets per side. ⁣
1-3 rounds⁣
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Benefits:⁣
Improve balance & stability⁣
Increase strength and endurance⁣
Full body workout⁣
Time conservative⁣
Fun! ⁣
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Tips:⁣
Widen stance for increased stability⁣
Narrow stance to challenge your balance⁣
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👕 ⁣
📹

Challenge yourself with this KB flow👇🏾

Single kettlebell flow:⁣
1️⃣ Clean⁣
2️⃣ Forward lunge⁣
3️⃣ Reverse lunge⁣
4️⃣ Press⁣
5️⃣ Swing transition⁣
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Repeat for a total of 4-6 sets⁣
2-4 rounds ⁣
Rest for 1-2 minutes between rounds⁣
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Choose a kettlebell around 60-70% of your max rep. I chose a 28kg kettlebell for this flow. ⁣
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Benefits:⁣
Improve dynamic balance, strength ⁣
Enhance endurance⁣
Full body workout:⁣
(Lower body, core and upper body)⁣
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Have fun, be safe and know your limits! ⁣

Add this KB combo to your workouts!🔥🔥👇🏾⁣
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Single Kettlebell Combo⁣
1️⃣ SA row⁣
2️⃣ SA clean⁣
3️⃣ SA Snatch⁣
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Reset and alternate! ⁣
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Perform a total of 6 sets (3 per side)⁣
Do this for 2-4 rounds. ⁣
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SA= Single arm ⁣
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Benefits:⁣
Full body workout⁣
Not much space required⁣
Build strength & endurance⁣
Burn calories⁣
Have fun! ⁣
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Multi-directional KB Flow🔥👇🏾⁣⁣⁣⁣
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1️⃣Rotational Clean⁣⁣⁣⁣
2️⃣Pivoting Rotational Press⁣⁣⁣⁣
3️⃣Rack Squat⁣⁣⁣⁣
4️⃣Return to center & Row transition ⁣⁣⁣⁣
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- Choose a KB that’s 60-70% of your max⁣⁣
- Perform 6 sets (3 each side)⁣⁣⁣⁣
- 3 Rounds ⁣⁣⁣⁣
- 1-3 mins rest after each round⁣⁣⁣⁣
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Benefits:⁣⁣⁣⁣
- Improve dynamic balance⁣⁣⁣⁣
- Improve strength & endurance⁣⁣⁣⁣
- Full Body workout ⁣⁣⁣⁣
- Have Fun⁣⁣⁣⁣

Challenge yourself with this flow 🔥🔥🔥

Choose a kettlebell that you are comfortable with (50-70% of your RM) or simply use what you have.

Breakdown:
SA switch swing
Tactical lunge
Half-Kneeling SA dead clean
Half-kneeling OH press
OH Stand

Repeat for 3 sets each side.
Try this for 2-4 rounds

SA- Single arm
OH- Overhead
RM- Repetition max

Benefits:
Improve muscular endurance, cardiovascular fitness, strength & balance while having a fun full-body workout.