살 빠지는 20분 케틀벨 루틴 #전신운동 #케틀벨운동 #버피

⏱ 90초 운동 / 30초 휴식 × 5~10라운드

1R 스윙 30 · 핸드릴리즈 푸쉬업 2 → 버피 MAX
2R 스윙 27 · 핸드릴리즈 푸쉬업 4 → 버피 MAX
3R 스윙 24 · 핸드릴리즈 푸쉬업 6 → 버피 MAX
…
10R 스윙 3 · 핸드릴리즈 푸쉬업 20 → 버피 MAX

매 라운드 스윙 −3개, 푸쉬업 +2개.
90초 안에 두 동작을 끝내고, 남은 시간에 버피를 최대한 하세요.

저는 24kg 케틀벨로 10라운드, 버피 총 163개 했습니다.
몇 라운드까지 했는지, 버피 총 몇 개인지 댓글로 남겨주세요👇

Swing reps go down. Push-up reps go up.
Use the time left for as many burpees as possible 🔥

⏱ 90 seconds on / 30 seconds rest × 5–10 rounds

Round 1: 30 swings · 2 hand-release push-ups → max burpees
Round 2: 27 swings · 4 hand-release push-ups → max burpees
Round 3: 24 swings · 6 hand-release push-ups → max burpees
…
Round 10: 3 swings · 20 hand-release push-ups → max burpees

Each round: 3 fewer swings and 2 more push-ups.
Finish both movements within 90 seconds, then do as many burpees as you can with the time left.

I did 10 rounds with a 24 kg kettlebell and finished with 163 burpees total.
Comment your rounds and total burpees👇

#전신운동 #케틀벨운동 #버피챌린지 #KettlebellWorkout #BurpeeChallenge