Lose 20kg with this Workout Routine

Today's Workout Routine (April 20, 2024)
Equipment: Bulgarian Bag (12kg)

Program:

Ramswing 10 reps
Spin (Left/Right) 10 reps
Snatch 10 reps

Sets and Reps:

3 sets x 3 rounds
Total 90 reps (Ramswing), 90 reps (Spin), 90 reps (Snatch)

Workout Description:

1. Ramswing:

Start by holding the Bulgarian bag on one shoulder with the other leg extended straight back.
Bend your front knee slightly and lean your torso forward.
Swing your arm down and rotate your torso back and forth.
Be careful not to swing your arms too hard when doing the Ramswing.

2. Spin (Left/Right):

Start in the same position as the Ramswing.
Swing your arm down and rotate your torso back and forth while twisting your body left and right simultaneously.
Alternate legs while performing the movement.

3. Snatch:

Start by holding the Bulgarian bag on one shoulder with the other leg extended straight back.
Bend your torso and swing your arm down, rotating your torso back and forth like a Ramswing.
Simultaneously, powerfully push off with your back leg to lift your body and raise the Bulgarian bag overhead.
Extend your knees, straighten your body completely, and then return to the starting position.

Reference Video:

https://youtube.com/live/IiaW_t17ew0?feature=share

Precautions:

Keep your back straight and avoid swinging your torso too much.
If you feel any pain in your knees, stop the exercise immediately.
Maintaining the correct posture and exercising safely is important.

Workout Effects:

This routine helps strengthen your core muscles, back muscles, glutes, and leg muscles.
It is also effective in improving your sense of balance, coordination, and power.

Tips:

Start with a light weight and gradually increase the weight.
Stretch sufficiently before and after exercising.
Drink plenty of water and maintain a healthy diet.
You have completed today's workout routine! I hope you continue to exercise and maintain your health.