Fit with Lena

Fit with Lena Welcome to SwingBells Fitness! πŸ‹οΈβ€β™‚οΈπŸ’ͺ

Get fit at home with our online kettlebell instruction.

27/09/2023

⏱️10λΆ„ πŸ’ͺμ±Œλ¦°μ§€: 랩졜λͺ‡?
μ•„λž˜ ν”Œλ‘œμš°λ₯Ό 10λΆ„ λ™μ•ˆ μ΅œλŒ€ν•œ 많이 ν•˜κΈ°!
νœ΄μ‹μ΄ ν•„μš”ν•˜λ©΄ μ΅œλŒ€ 15λΆ„λ§Œ!
SWING
2 HAND CLEAN
SQUAT
νœ΄μ‹μ΄ ν•„μš”ν•˜λ©΄ μ΅œλŒ€ 15λΆ„λ§Œ
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⏱️10 MinUTES πŸ’ͺKettlebell Flow at Home!
1 flow = 1 rep
SWING
2 HAND CLEAN
SQUAT

Do as many reps as possible without stop.
Rest when needed (no more than 15 sec)

25/09/2023

μ˜€λŠ˜λ„ μ§‘μ—μ„œλ„ κ°„νŽΈν•˜κ²Œ ν’€λ°”λ”” 케틀벨 μš΄λ™! 🏠πŸ’ͺ
4μ„ΈνŠΈ, 총 20λΆ„
40/20 HALO
40/20 SWINGS
40/20 ROW
40/20 GOBLET SQUAT
40/20 KNEE PUSH UPS

Full-body kettlebell workout done right at home! 🏠πŸ’ͺ
FULL BODY – 4 ROUNDS
40/20 HALO
40/20 SWINGS
40/20 ROW
40/20 GOBLET SQUAT
40/20 KNEE PUSH UPS

23/09/2023

πŸ’ͺ 20λΆ„ 케틀벨 ν™ˆνŠΈλ ˆμ΄λ‹
4μ„ΈνŠΈ 40/20(40초 μš΄λ™ 20초 νœ΄μ‹)
40/20 SWINGS
40/20 ROW
40/20 CHEST PRESS
40/20 SQUAT
40/20 PRESS

4 ROUNDS
40/20 SWINGS
40/20 ROW
40/20 CHEST PRESS
40/20 SQUAT
40/20 PRESS
This workout is designed by

22/09/2023

⏱️10λΆ„μ™„λ£Œ πŸ’ͺμ˜€λŠ˜μ€ μƒμ²΄ν•˜λŠ” λ‚ πŸ”₯
8 KB Hang Clean + Shoulder Press (4/4)
8 Push-ups

⏱️10 Minutes πŸ‹οΈβ€β™€οΈ Intense Upper Body Workout πŸ”₯
8 KB Hang Clean + Shoulder Press (4/4)
8 Push-ups

21/09/2023

⏱️10λΆ„ μ™„λ£Œ πŸ‹οΈβ€β™€οΈ 짧고 κ°•λ ₯ν•œ ν•˜μ²΄ μš΄λ™ πŸ”₯
10 SWINGS
10 JUMP SQUATS

⏱️10 Minutes πŸ‹οΈβ€β™€οΈ Intense Lower Body Workout πŸ”₯
10 SWINGS
10 JUMP SQUATS

#μ˜€μš΄μ™„ #λ‹€μ΄μ–΄νŠΈ #ν™ˆνŠΈ #케틀벨 #μΌ€ν‹€λ²¨μš΄λ™ #ν™ˆνŠΈλ ˆμ΄λ‹ #μš΄λ™μ˜μƒ #μš΄λ™ν•˜λŠ”μ—¬μž #μš΄λ™μ±Œλ¦°μ§€ ν•˜μ²΄μš΄λ™

20/09/2023

⏱️6λΆ„ μ™„λ£Œ πŸ’ͺλ§€λˆν•œ νŒ”μ„ μœ„ν•œ μš΄λ™πŸ”₯
3 λΌμš΄λ“œ 반볡
30초 BICEP CURL
30초 TRICEP EXTENSION
60s νœ΄μ‹

⏱️6min πŸ’ͺARMS FINISHER πŸ”₯
3 ROUNDS
30s BICEP CURL
30s TRICEP EXTENSION
60s REST

#μ˜€μš΄μ™„ #λ‹€μ΄μ–΄νŠΈ #ν™ˆνŠΈ #케틀벨 #μΌ€ν‹€λ²¨μš΄λ™ #ν™ˆνŠΈλ ˆμ΄λ‹ #μš΄λ™μ˜μƒ #μš΄λ™ν•˜λŠ”μ—¬μž #μš΄λ™μ±Œλ¦°μ§€

19/09/2023

⏱️20λΆ„ πŸ’₯μΌ€ν‹€λ²¨λ‘œ μ§‘μ—μ„œ μ „μ‹  μš΄λ™ν•˜κΈ°!
40초 μš΄λ™ & 20초 νœ΄μ‹
총 4μ„ΈνŠΈ 반볡
ALT BACK LUNGE
CHEST PRESS
ROW (20s each arm)
SPLIT SQUAT (20s each leg)
SHOULDER PRESS (20s each arm)

⏱️20minπŸ’₯Start Full Body Training at Home with Kettlebells!
4 ROUNDS
ALT BACK LUNGE
CHEST PRESS
ROW (20s each arm)
SPLIT SQUAT (20s each leg)
SHOULDER PRESS (20s each arm)

17/09/2023

21λΆ„ 맨λͺΈ μ „μ‹ μš΄λ™AMRAP (As Many Reps As Possible) WORKOUT:
21λΆ„ 내에 μ•„λž˜ μš΄λ™μ„ μ΅œλŒ€ν•œ λ§Žμ€ 횟수둜 λ°˜λ³΅ν•˜κΈ°!
10 Squats
10 Sit-Ups
10 Push Ups
10 Front Lunges (5 each leg)
10 Burpees.

17/09/2023

πŸ’ͺμΌ€ν‹€λ²¨λ‘œ 20λΆ„λ§Œμ— λ•€λΉΌκΈ°πŸ’¦
μ•„λž˜ λ™μž‘ 1λΆ„ 내에 μ™„λ£Œ ν›„ λ‚¨λŠ” μ‹œκ°„μ€ νœ΄μ‹
총 20번 반볡
4 - AMERICAN SWINGS
4 - FRONT LUNGE
4 - PUSH UPS

πŸ”₯ Kettlebell Burner: EMOM 20 MIN πŸ”₯
20 minutes of pure intensity! πŸ’ͺπŸ’¦
Complete the following exercises within 1 minute,
the remaining time is for rest.
Repeat this for 20 rounds.
4 - AMERICAN SWINGS
4 - FRONT LUNGE
4 - PUSH UPS

16/09/2023

πŸ’₯체쀑 κ°λŸ‰μ˜ 비결은?!
μ§€κΈˆ λ°”λ‘œ μš΄λ™ μ‹œμž‘ν•˜κΈ°!
🏑πŸ’ͺ쉽고 λΉ λ₯Έ ν™ˆνŠΈλ ˆμ΄λ‹μœΌλ‘œ μ§€κΈˆ λ°”λ‘œ μ‹œμž‘ν•΄λ΄μš” !
μ•„λž˜ λ™μž‘ 1λΆ„ 내에 μ™„λ£Œ ν›„ λ‚¨λŠ” μ‹œκ°„μ€ νœ΄μ‹
총 20번 반볡
6 – SWINGS
6 – FRONT LUNGES (3/3)
6 – KNEE PUSH UP

πŸ’₯QUICK & EASY HOME WORKOUT
The secret to weight loss: Start now! EMOM 20-minute routine
Complete the following exercises within 1 minute,
the remaining time is for rest.
Repeat this for 20 rounds.
6 – SWINGS
6 – FRONT LUNGES (3/3)
6 – KNEE PUSH UP

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427, Teheran-ro
Gangnam District
06159

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