Training · Day 1

Full-Body KB Complex

One bell, six moves, every pattern. Core burner, then the tower.

⏱ ~45–50 min5 rounds · 2 min restKB → core burner → tower

KB Complex · 5 Rounds

move to move, rest 2 min between rounds

KB Swings

× 10

Hips snap, bell floats

HingeCore

Goblet Squats

× 10

Squat

3ref image: marches

Overhead Marches

× 10 / side

Bell locked overhead, ribs down

CorePush

KB Thrusters

× 10

SquatPush

5ref image: leg-raise

Hollow Hold + Flutters

× 30 s

Low back glued to floor

Core

Offset Push-ups

× 5 / side

One hand on bell

PushCore

KB Core Burner · before the tower

4 × 12 each

Tue / Thu / Sat only, after the KB main work and before the Infinité tower — so hanging raises aren't done on a fried core. Not on Wed / Fri / Sun. @iest_willz86 reel DeCkQFLgUuH. Kettlebell core finisher; counteracts sitting all day.

Iron Tridents

4 × 12

Seated wide V, both hands: bell side–center–side

Core

Suitcase March

4 × 12

KB at your side, high-knee march, stay tall — 12/side

Core

Side Crunch

4 × 12

Crunch laterally toward the weighted side

Core

Infinité Tower

3 sets each · rest 60–90 s

Vertical pull + vertical push + hanging core. Finish every training day here.

Pull-ups

3 sets × max clean reps

Full hang → chest to bar

PullCore

Dips

3 sets × max clean reps

Shoulders down, slight lean

Push

Hanging Leg Raises

3 sets × 8–15

No swing, posterior tilt at top

CorePull

Muscle-group checklist

✓

HingeKB Swings

✓

SquatGoblet Squats, KB Thrusters

✓

PushOverhead Marches, KB Thrusters, Offset Push-ups, Dips

✓

PullPull-ups, Hanging Leg Raises

✓

CoreKB Swings, Overhead Marches, Hollow Hold + Flutters, Offset Push-ups, Iron Tridents, Suitcase March, Side Crunch, Pull-ups, Hanging Leg Raises