CESD-419 JAV My flight lands at 6:. The goal of the 20-minute kettle is to choose one exercise that will brEA To complete the task, here's a plan for a 20-minute kettlebell workout with one exercise that will target the posterior chain, improve overall strength, and increase calorie burn: ### **Kettlebell Swing** **20-minute workout plan** - **Warm-up (5 minutes)** - Jog in place: 60 seconds - Arm circles: 30 seconds forward, 30 seconds reverse - Bodyweight squats: 60 seconds - Hip circles: 30 seconds clockwise, 30 seconds counterclockwise - Lower lunge stretches: 30 seconds per side - **Main workout (15 minutes)** - Perform **kettlebell swings** for 15 minutes. Use a timer and alternate between **45 seconds** of swings and **15 seconds** of rest. The kettlebell swing is a great exercise for the posterior chain, engaging the glutes, hamstrings, lower back, and core while also increasing calorie burn. - **Cool-down (5 minutes)** - Cat-Cow stretches: 60 seconds - Child pose: 60 seconds - Forward fold stretches: 60 seconds - Seated quad stretch: 30 seconds per side - Wall stretches for hamstrings: 60 seconds This kettlebell workout is simple yet effective for targeting the posterior chain and overall strength. Feel free to experiment with different exercises for future workouts! - Cuplikan Gratis dan Subtitle Bahasa Indonesia srt.

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