Full Body Functional Bodybuilding Kettlebell Workout featuring Marcus Filly

Build functional strength with this Full Body Functional Bodybuilding Kettlebell Workout featuring Marcus Filly.
The Functional Bodybuilding training method, created by 6x CrossFit Games athlete Marcus Filly, has helped thousands of athletes around the world look good and move well. Blending functional fitness with bodybuilding, this style of training develops strength and muscle mass, mobility, and conditioning - while avoiding the burnout and injuries typical of doing high intensity fitness for too long. Learn more here: bit.ly/3496cRi
Choose 2 weights. One light and one moderate for you. You will complete two different circuits at different complexities and weights.
Circuit 1 - lighter and lower complexity
With 16kg Bell
Rounds of 10, 7, and 4 Each per side
Swing - Single Arm Swing Press - Sigle Arm Press Single-Leg - Single Arm Rack Split Squat Rotation - Half-Kneeling Chop and Lift
Circuit 2 - moderate and higher complexity
With 24kg Bell
3 Rounds of 5/side
Swing - Single Arm Clean Press - Single Arm Push Press Single-Leg - Goblet Cossack Squat Rotation - Half Kneeling Windmill
Please comment below if you have any questions.
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[@rogerleeaustin]

10 reps one side with lighter KB
1-hand swing/hinge 1:07 in video
1-hand strict press 1:29
single leg split squat 1:59
rotational kneeling chop 2:29
then 10 reps of above 4 on left/other side 3:08
then 7 reps each 4:48 (more form tips)
then 4 reps each side 7:33
then with heavier KB on one side (similar to above exercises but more complex/tougher) 9:27
5 reps cleans (swing to rack position, repeat) 10:01
5 1-hand push presses (use legs) 10:15
5 Cosack squats 10:30
5 half-kneeling windmills 10:59
then same 4 exercise with other side 11:30 with movement cues

[@irishdepartmentofagriculture]

Thank you!

[@sirprancealott2003]

16kg for light and 24kg for medium haha you're a beast

[@kostar500]

No joke. Marcus has immense knowledge, but how he articulates it is another level.

[@Matticus87]

This is proper coaching! Like most of the experienced KB coaches that I follow! No crap! All top stuff! Thanks Marcus and co!

[@armourofgod2606]

Love the kettlebell. So many functional full body movements available to never get bored or stagnate.

[@turningpointfitness1972]

wow!! liked the deep Cossacks squat. thank you!!

[@danieltsuedo334]

this was very good.., this maybe my new “gotta get it in” workout when I have limited time

[@peterdellewell4349]

just completed this workout with 3 round of 5/5 (second set) as described but not performed in the video. 16 and 24kg.
killer! love it!
thank you very much for that glorious workout!

[@carve1967]

Great workout and great coaching, this will be my new KB workout.

[@jovanstar]

Fun workout. With the natural progression of both sets, it felt natural that I threw in some turkish get ups at the end for 10 reps each side as a finisher.

[@avalancheenduranceevents9673]

Great workout, just did it, thank you!

[@sanpedrana3]

Awesome workout! Those windmills were difficult to me, but I will progress. Thank you for sharing! ❤

[@Lifebizandopinion]

This is gold

[@gnawty4662]

Phenomenal workout! Thank you

[@planetrekka828]

Great workout! Straight forward moves which are effective with great coaching along the way.

[@ed00r]

i am going to try this tomorrow thank you
Edit: i just did the lighter kettlebell workout, wooow feeling amazing, im new to kettlebells so i totally enjoyed this workout, it was hard but i feel amazing

[@keja0]

This was great.

[@jeanboilard1624]

This was fun. Will do it for 4 more weeks

[@matthiassventoest6800]

Marcus Filly is great

[@joshd2861]

I did this exact workout with the same two weights. I estimate I'm about his size. Almost 6 foot and 185 lbs. The workout was deceptively difficult. It got my heart rate way up more than I thought without fatiguing a simple muscle group. No comment on whether that's good or bad. I'm just reporting my experience. I appreciate the info and workout. I found it fun to do when I didn't feel like doing my regular workouts and wanted something short.

[@alexaguidry48]

This is interesting I feel this happens to me often when I use kettlebells I would love more insight on this bc I do t feel bulky or worn down when I use kettlebells

[@wolfgang4368x]

My 16 kg kwttlebell is in the corner. I use the 4 kg one, one or both. Sometimes I try to work with the 12 kg kettlebell.❤I often sleep mayby depends of the using!😂😂

[@matthewmccollom5753]

Good

[@robparker3639]

Really great! Love the progression. Solid presentation by Marcus

[@shantanusapru]

Nice one!
Hey, KK: You should do a similar collab video with Mark Wildman or Taco Fleur (Caveman Training) or Joe Daniels (Swing This Kettlebell & Strength) or Eric Leija!

[@hankigoe829]

thanks for the awesome lesson, and if i'm not flexible enough to go all the way down on the cossack squat, any recommendations? maybe stretching exercises?

[@kittypeetoom3665]

I first did the cossack without weights or with a 4kg just to have something in my hands, aiming to get more flexible and be able to get out of the squat easily first. Then built up to my 10kg/12kg

[@user-ob7uj7eh4w]

How can I get a workout guide from you

[@zombiesruinmbti3840]

Dude yells like a living Street Fighter character

[@956exterminator8]

Can this workout be used for fat loss

[@justinshelly3850]

Full body kettlebell workouts are an excellent fat burning tool

[@letsgetitin247]

How many times to do this a week?

[@undr_]

Yes.

[@mitchb4084]

Poster boy for before and now off drugs