Day 3: Strength and Rotation Kettlebells Only

Day 3 of the FREE 7-Day Functional Training Guide is here! This kettlebell-only workout combines rotational power, strength, and control using supersets designed to challenge your core, hips, and shoulders. Perfect for building real-world functional strength in under 25 minutes. This session blends rotational swings, cleans, lunges, and halos to train your body across multiple planes of motion. You’ll build explosive power while also learning to move with control and resilience. STRUCTURE: Supersets | Total Time: ~20Min | 25 Rest between Supersets MOVEMENTS, SETS x REPS & TIPS: Superset 1 (Power & Strength): Kettlebell Rotational Swing – 4 x 10/side Hinge at the hips, swing smoothly, twist through your torso with control. Kettlebell Alternating Clean & Press – 4 x 10 Drive through the hips explosively, keep wrists neutral, press overhead with power. Superset 2 (Rotation & Mobility): Kettlebell Reverse Lunge with Rotation – 4 x 10/side Stay tall through the chest, rotate the torso with control, avoid rushing. Kettlebell Halo to Squat – 4 x 10 Circle slowly around the head, drop into a deep squat, focus on form over speed. Note: Prioritize smooth, controlled rotation rather than rushing through the reps. Increase kettlebell weight only if you can maintain proper form—especially with rotational swings, lunges, and halos. 🔥 Want the full downloadable 7-Day Functional Training Guide? Get it free on Instagram @magdalenakognex (available after Day 7) 📲Follow me on Instagram to stay connected /More Behind the Scenes https://www.instagram.com/magdalenakognetx/?hl=en ☕ If you like to support this channel, you can do this here: https://buymeacoffee.com/magdalenakognetx Timestamps: 00:00 Intro 00:20: Superset 1 of 4: Rotational KB Swings and Alt. Clean and Press 03:27: Superset 2 of 4: Rotational KB Swings and Alt. Clean and Press 06:27: Superset 3 of 4: Rotational KB Swings and Alt. Clean and Press 09:31: Superset 4 of 4: Rotational KB Swings and Alt. Clean and Press 12:35: Superset 1 of 4: KB Reverse Lunge and Rotation with Halo and Squat 15:27: Superset 2 of 4: KB Reverse Lunge and Rotation with Halo and Squat 17:59: Superset 3 of 4: KB Reverse Lunge and Rotation with Halo and Squat 20:41: Superset 4 of 4: KB Reverse Lunge and Rotation with Halo and Squat 23:07 THANK YOU 📌 Save this video and proceed to Day 4 Day 4 can be watched here: https://www.youtube.com/watch?v=NlQjkbrcbzw&t=214s 🔗 Other Workouts You Might Like: 🔸https://www.youtube.com/watch?v=gy3_bayIxAQ&t=179s 🔸https://www.youtube.com/watch?v=2sBtduQ9fts&t=13s -------------------------------------------------------------------------------------------------------------------------------------- 💖 Other ways to Support My Channel 🔗 Shop My Amazon Favourites: https://amzn.to/42XP2Cc 🔥 My Favorite Fitness Gear (so far): 🏋️‍♀️ 8kg/18lb kettlebell https://amzn.to/40UjgEw 🏋️‍♀️ 10kg/22lb kettlebell https://amzn.to/45CJ4Yh 🏋️‍♀️ 14kg/31lb kettlebell https://amzn.to/4fqmbKU 🏋️‍♀️ Paralette Bars: https://amzn.to/3YwSXDb 🏋️‍♀️ Resistance Bands: https://amzn.to/3GDpnpg 🏋️‍♀️ Workout Bench: https://amzn.to/4jYSySZ 🏋️‍♀️ Pad for Barbell: https://amzn.to/4hLkJ6n 🎙️ Tech I use for videos: 🎤 Microphone for Videos: https://amzn.to/3CRgEhU --------------------------------------------------------------------------------------------------------------------------------------- Hey, I’m Mags — a 36 year old mom, wife, and fitness lover with a background in personal training and competition sharing real-time workouts you can actually fit into a busy day. These follow-along routines are made for anyone over 30 who wants to get stronger, move better, and stay consistent. Whether you're training at home or squeezing in a quick session between everything else, you're in the right place. 🎯 Strength, mobility, abs, and fat-burning workouts ⏱️ Efficient, follow-along style — no gym needed 💪 Workouts for women (and anyone) who want to feel good and get results Let’s move! -------------------------------------------------------------------------------------------------------------------------------------- Disclaimer: Please consult with a healthcare professional before beginning any exercise program. Perform all exercises at your own risk. By following this workout, you agree to take full responsibility for your own health and safety. If you experience any discomfort, pain, or injury, stop immediately and seek appropriate medical attention. Always listen to your body and modify exercises to fit your individual needs and fitness level.