# @rzakazimov on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/C9-Rhb-tMVr
- **Gondola URL:** https://gondola.cc/posts/61939785-rzakazimov-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/281a4c1529.jpg
- **Posted:** 2024-07-28T16:32:20.000+00:00
- **Account Owner:** RZA (@rzakazimov) — https://gondola.cc/rzakazimov

## Caption

💡We are going to keep it simple and effective training routine. No sets and reps involved only time and high quality movement. 

📝Progression with kettlebells are using new weights. I am using 16kg. 
📝Progression with gymnastics are multifaceted: skills, time under tension and Range of motion. 

🎯Program: 45 seconds for each strength and conditioning exercise and 15 seconds rest in between sets. Set timer to 16 minutes. 

🎯Program: only 8 to 10 reps of the mobility exercises not more. Be careful with the Jefferson curls and mobilise your spine with the rings and then go to the Jefferson Curl. 

#kettlebellexercises #kettlebellstrong #kettlebellflow #kettlebellcomplex #kettlebellclean 

#gymnasticsskills #gymnasticstraining #gymnasticsrings 

#hypertrophy #musclebuilding #musclescience

## Stats

- **Views:** 891
- **Likes:** 0
- **Shares:** 0
- **Comments:** 2

## Tags

gymnasticsskills, gymnasticsrings, kettlebellflow, musclescience, kettlebellclean, kettlebellstrong, kettlebellexercises, musclebuilding, kettlebellcomplex, hypertrophy, gymnasticstraining

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