{
    "componentChunkName": "component---src-templates-workout-page-tsx",
    "path": "/workout/kettlebell-workout/",
    "result": {"pageContext":{"page":{"external_id":"110913452864710","slug":"/workout/kettlebell-workout/","type":"workoutPage","data":{"id":110913452864710,"lang":"default","name":"Kettlebell Workout","path":null,"slug":"kettlebell-workout","uuid":"03fea6b0-2824-4d1f-bb6c-fc0ba9f75bb7","parent":null,"content":{"seo":[{"_uid":"8e67b013-459d-40bf-a256-5094df17b2d4","meta":{"_uid":"8bca0b81-d2b1-471e-92bf-ed213b6d1eef","title":"Kettlebell Workout - Ejercicios con kettlebell","plugin":"seo_metatags","og_image":"","og_title":"","description":"Prueba una sesión de flow con 8 ejercicios con kettlebell que puedes hacer en menos de una hora. Entrena en casa o en el gym, solo necesitas una kettlebell.","twitter_image":"","twitter_title":"","og_description":"","twitter_description":""},"index":"index","follow":"follow","component":"seo"}],"_uid":"b3192580-6d6e-4ecd-92da-c3f89495a9c7","title":"Kettlebell Workout","priority":"","component":"workoutPage","exercises":[{"_uid":"ce5b26b7-7245-46a9-8428-b398555c58c3","sets":[{"_uid":"7c07bf2f-3c2e-48f3-9fdc-041d7ba33e74","time":"75","component":"exerciseSet","repetitions":"De 6 a 13 repeticiones por lado","shortDescription":"","personalShortDescription":""}],"title":"Single Arm Snatch","component":"exercise","workoutType":["back","shoulders"],"instructions":[{"_uid":"eae3a651-30f1-4c8e-804d-d240c466b6ba","label":"","video":[{"_uid":"64607b4c-7d41-4d0c-9459-b99d053d61b8","video":[{"id":6539342,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://assets.bjornborg.com/x/59136d285e/single-arm-snatch_compressed.mp4","copyright":"","fieldtype":"asset","meta_data":[]}],"component":"videoElement"}],"component":"exerciseInstructionVideo","paragraph":[],"videoPlaceholder":[{"_uid":"4ed0a561-2035-4c11-8318-fb5349d762f2","image":{"id":6539355,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/633x676/96d0b7cb1f/single-arm-snatch.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"backgroundImage"}]},{"_uid":"2cbdb05d-bf70-4444-8724-bd02bcf626c3","label":"","component":"exerciseInstruction","paragraph":[{"_uid":"7470cb58-f6cf-4581-8844-94eab58c754e","text":{"type":"doc","content":[{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Ponte de pie con una ligera flexión de rodillas, con los pies un poco más separados que el ancho de los hombros, y sujeta la kettlebell con una mano en agarre prono.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Impulsa el movimiento desde la posición de sentadilla y eleva la kettlebell con fuerza hacia arriba.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Cuando llegues a la altura de los hombros, gira la mano y continúa presionando hacia arriba por encima de la cabeza.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Recuerda usar las caderas para levantar.","type":"text"}]}]}]}]},"component":"paragraph"}]}],"previewImage":[{"_uid":"e0606d5d-6950-4a95-95a0-c303fce45378","image":{"id":6539355,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/633x676/96d0b7cb1f/single-arm-snatch.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"image"}],"shortDescription":"","workoutEquipment":["kettlebell"]},{"_uid":"8bf06a31-7d0d-456a-a22e-b472eb1855a7","sets":[{"_uid":"695a4282-35be-4fdb-a74a-461de6bd34c0","time":"75","component":"exerciseSet","repetitions":"De 6 a 13 repeticiones por lado","shortDescription":"","personalShortDescription":""}],"title":"Single Arm Over Head Squat","component":"exercise","workoutType":["legs","shoulders"],"instructions":[{"_uid":"8d2998c6-1143-4085-8365-b3aa45d0d0f5","label":"","video":[{"_uid":"066b17d3-3033-407b-a022-1b8e8ba0c6ba","video":[{"id":6539371,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://assets.bjornborg.com/x/e23a0c4be0/over-head-single-arm-squat_compressed.mp4","copyright":"","fieldtype":"asset","meta_data":[]}],"component":"videoElement"}],"component":"exerciseInstructionVideo","paragraph":[],"videoPlaceholder":[{"_uid":"92f1240d-6626-456f-8cef-10895df9afb0","image":{"id":6539377,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/636x629/68f8722146/single-arm-overhead-squat.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"backgroundImage"}]},{"_uid":"6c150627-183f-44b1-9822-80db4cafba2e","label":"","component":"exerciseInstruction","paragraph":[{"_uid":"30ca5d17-e532-4ec2-ad69-d7cd2945f8dc","text":{"type":"doc","content":[{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Comienza de pie con las piernas a la altura de los hombros y sostiene la kettlebell con el brazo extendido por encima de la cabeza.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Mantén la posición del brazo mientras bajas lentamente a una sentadilla.","type":"text"}]}]}]}]},"component":"paragraph"}]}],"previewImage":[{"_uid":"cf8c638f-4fe5-4abf-8d70-f42dcfe219b3","image":{"id":6539377,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/636x629/68f8722146/single-arm-overhead-squat.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"image"}],"shortDescription":"","workoutEquipment":["kettlebell"]},{"_uid":"48495a3e-51e0-435e-9377-e932e246bdeb","sets":[{"_uid":"0a334862-459c-4a2e-a68b-e3252b67faf0","time":"75","component":"exerciseSet","repetitions":"De 6 a 13 repeticiones por lado","shortDescription":"","personalShortDescription":""}],"title":"Single Arm Clean and Jerk","component":"exercise","workoutType":["shoulders","legs"],"instructions":[{"_uid":"254459d1-6c0d-43f0-a07d-f3c176f8cedf","label":"","video":[{"_uid":"b6517b2f-3d18-4e8d-8c5d-c6d96150383b","video":[{"id":6539380,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://assets.bjornborg.com/x/23cd27bcd7/single-arm-clean-and-jerk_compressed.mp4","copyright":"","fieldtype":"asset","meta_data":[]}],"component":"videoElement"}],"component":"exerciseInstructionVideo","paragraph":[],"videoPlaceholder":[{"_uid":"f34c4328-5e5c-4c7d-a6ca-9b4f1d45f3dd","image":{"id":6539391,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/626x640/c68ddd2c35/single-arm-clean-and-jerk.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"backgroundImage"}]},{"_uid":"b72ce639-5644-42c2-808f-81723895f37c","label":"","component":"exerciseInstruction","paragraph":[{"_uid":"2bd082d0-0c9d-428e-abc1-b09dc80a88d9","text":{"type":"doc","content":[{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Sujeta la kettlebell con una mano y colócala entre tus piernas.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Impúlsala hacia el torso y desde ahí presiona la kettlebell hacia arriba por encima de la cabeza.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Usa las piernas y las caderas para generar la fuerza y levantarla por encima de la cabeza.","type":"text"}]}]}]}]},"component":"paragraph"}]}],"previewImage":[{"_uid":"e121cdd2-b3f5-4c0f-b8dd-205cda7c4c30","image":{"id":6539391,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/626x640/c68ddd2c35/single-arm-clean-and-jerk.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"image"}],"shortDescription":"","workoutEquipment":["kettlebell"]},{"_uid":"7886678a-db0d-430b-a003-73a1afd01e98","sets":[{"_uid":"a8d61f22-1102-4d5a-9d3a-30b9efe81750","time":"75","component":"exerciseSet","repetitions":"De 6 a 13 repeticiones por lado","shortDescription":"","personalShortDescription":""}],"title":"Single Arm Reverse Lunge","component":"exercise","workoutType":["legs"],"instructions":[{"_uid":"08788123-ba60-41f8-af14-7375a4966ee4","label":"","video":[{"_uid":"eca575ca-9d7d-449e-9d9d-437ae32f372b","video":[{"id":6539402,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://assets.bjornborg.com/x/3563fc0d54/over-head-single-arm-rev-lunge_compressed.mp4","copyright":"","fieldtype":"asset","meta_data":[]}],"component":"videoElement"}],"component":"exerciseInstructionVideo","paragraph":[],"videoPlaceholder":[{"_uid":"b326fea7-92ea-4b53-bc12-90432a1aef66","image":{"id":6539416,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/621x641/de91fbf223/single-arm-reverse-lunge.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"backgroundImage"}]},{"_uid":"90f5ac52-1359-4c89-8c42-fcbcf47f6232","label":"","component":"exerciseInstruction","paragraph":[{"_uid":"cb0175d7-49d2-48a6-8962-76a5a3d18d22","text":{"type":"doc","content":[{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Agarra el asa de la kettlebell y mantén el brazo extendido por encima de la cabeza.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Mantén la espalda recta y baja en una estocada de forma controlada.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Conserva la posición del brazo en todo momento.","type":"text"}]}]}]}]},"component":"paragraph"}]}],"previewImage":[{"_uid":"4ce66a02-18c4-4fe1-b4eb-74a3448474f2","image":{"id":6539416,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/621x641/de91fbf223/single-arm-reverse-lunge.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"image"}],"shortDescription":"","workoutEquipment":["kettlebell"]},{"_uid":"eebb956c-e772-4d5d-8127-70e7c7840482","sets":[{"_uid":"ec552bc9-f073-4a6d-b5b9-e1ae9d9a4807","time":"75","component":"exerciseSet","repetitions":"De 6 a 13 repeticiones por lado","shortDescription":"","personalShortDescription":""}],"title":"Single Arm Thruster","component":"exercise","workoutType":["full-body"],"instructions":[{"_uid":"55a6905c-ff39-4619-b4ef-d659a4afe0b2","label":"","video":[{"_uid":"fcc5e789-5caa-4401-b650-37772a21c6b0","video":[{"id":6541146,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://assets.bjornborg.com/x/610557a889/single-arm-thruster-kettlebell_compressed.mp4","copyright":"","fieldtype":"asset","meta_data":[]}],"component":"videoElement"}],"component":"exerciseInstructionVideo","paragraph":[],"videoPlaceholder":[{"_uid":"c835903d-a2ff-4d96-a5e4-f1530f124919","image":{"id":6541156,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/509x690/482c18d244/single-arm-thruster.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"backgroundImage"}]},{"_uid":"cae32683-5acd-43e2-9cd5-d20804764d9e","label":"","component":"exerciseInstruction","paragraph":[{"_uid":"6e9c7e84-c576-480e-83cc-e5a7d74211d3","text":{"type":"doc","content":[{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Baja a una sentadilla profunda mientras, con un agarre firme, apoyas la kettlebell sobre tu brazo en la llamada “posición de rack”.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Al subir, utiliza la fuerza de las piernas para impulsar la kettlebell hacia la posición superior por encima de la cabeza.","type":"text"}]}]}]}]},"component":"paragraph"}]}],"previewImage":[{"_uid":"0649417b-ff2c-45c9-acc8-1231157dd6bc","image":{"id":6541156,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/509x690/482c18d244/single-arm-thruster.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"image"}],"shortDescription":"","workoutEquipment":["kettlebell"]},{"_uid":"38004813-f20a-4732-b08a-64e368e7251d","sets":[{"_uid":"6a0a7ab9-343e-4a3d-9178-6d1f0b224c79","time":"75","component":"exerciseSet","repetitions":"De 6 a 13 repeticiones por lado","shortDescription":"","personalShortDescription":""}],"title":"Standing Windmill","component":"exercise","workoutType":["shoulders","core","legs"],"instructions":[{"_uid":"faa482ac-24f1-432e-b4e5-dbee8e614067","label":"","video":[{"_uid":"ca846d31-f224-4f94-a4db-431d06fe08a5","video":[{"id":6539456,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://assets.bjornborg.com/x/72992b9b4c/windmill_compressed.mp4","copyright":"","fieldtype":"asset","meta_data":[]}],"component":"videoElement"}],"component":"exerciseInstructionVideo","paragraph":[],"videoPlaceholder":[{"_uid":"4364777e-4181-42e6-a2d0-6f04d6bac278","image":{"id":6539462,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/625x585/1eed6f05d3/standing-windmill-kettlebell.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"backgroundImage"}]},{"_uid":"2b4b9900-a5a8-4cda-aaaa-954922eee408","label":"","component":"exerciseInstruction","paragraph":[{"_uid":"592c9ac9-8e3c-461d-8a2c-462ab4ac817d","text":{"type":"doc","content":[{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Balancea la kettlebell hasta quedar de pie con el brazo extendido por encima de la cabeza y un agarre firme.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Baja lentamente manteniendo las caderas hacia un lado.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Intenta tocar el suelo con la mano libre y luego regresa a la posición inicial.","type":"text"}]}]}]}]},"component":"paragraph"}]}],"previewImage":[{"_uid":"f4cd8956-b119-4b7b-b014-2130183cac92","image":{"id":6539462,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/625x585/1eed6f05d3/standing-windmill-kettlebell.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"image"}],"shortDescription":"","workoutEquipment":["kettlebell"]},{"_uid":"9235b9fa-33f5-4625-a358-6c9808e24cd9","sets":[{"_uid":"b1cd381b-5d3a-49d4-bf8d-2ceadd57923c","time":"75","component":"exerciseSet","repetitions":"De 6 a 13 repeticiones por lado","shortDescription":"","personalShortDescription":""}],"title":"Turkish Getups","component":"exercise","workoutType":["full-body"],"instructions":[{"_uid":"08e30393-7e15-4168-a1f7-2774b87c8672","label":"","video":[{"_uid":"5b755fe1-181b-4862-87bb-cb004004f186","video":[{"id":6539494,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://assets.bjornborg.com/x/3277d5cbb5/turkish-get-up_compressed.mp4","copyright":"","fieldtype":"asset","meta_data":[]}],"component":"videoElement"}],"component":"exerciseInstructionVideo","paragraph":[],"videoPlaceholder":[{"_uid":"b90d723b-8a5b-4073-856e-6dff75524e2f","image":{"id":6539500,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/614x622/2b99dc58dc/turkish-get-ups-kettlebell.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"backgroundImage"}]},{"_uid":"976b4769-4db5-4afd-b5d9-dd2660d7b6d4","label":"","component":"exerciseInstruction","paragraph":[{"_uid":"f86cdee3-a3ab-47fe-9d91-b302af86d35b","text":{"type":"doc","content":[{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Comienza en posición tumbada.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Agarra la kettlebell con el brazo derecho y mantenla extendida hacia arriba.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Dobla la rodilla derecha mientras la pierna izquierda permanece extendida.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Incorpórate hasta quedar sentado, manteniendo la mirada en la kettlebell, que sigue en la misma posición.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Vuelve a ponerte de pie de manera controlada, siguiendo los movimientos que ves en el video.","type":"text"}]}]}]}]},"component":"paragraph"}]}],"previewImage":[{"_uid":"0c4fcd6f-d1af-4d72-9ab1-23e4c01770d0","image":{"id":6539500,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/614x622/2b99dc58dc/turkish-get-ups-kettlebell.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"image"}],"shortDescription":"","workoutEquipment":["kettlebell"]},{"_uid":"cce98b55-9ce5-48e5-b832-763687a031e6","sets":[{"_uid":"cce5bd4f-e388-4c86-90c4-c96faab391a8","time":"75","component":"exerciseSet","repetitions":"De 6 a 13 repeticiones por lado","shortDescription":"","personalShortDescription":""}],"title":"Kneeling Windmill","component":"exercise","workoutType":["shoulders","core"],"instructions":[{"_uid":"e27f72aa-ea4b-4064-8b40-81a16f7a68e6","label":"","video":[{"_uid":"0afdfd75-b906-4224-9ef4-80cd18daf2e4","video":[{"id":6539551,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://assets.bjornborg.com/x/4da49aed17/kneeling-windmill_compressed.mp4","copyright":"","fieldtype":"asset","meta_data":[]}],"component":"videoElement"}],"component":"exerciseInstructionVideo","paragraph":[],"videoPlaceholder":[{"_uid":"b00c71da-e961-4153-b496-35111b31bf66","image":{"id":6539562,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/552x645/989ca68d4a/kneeling-windmill.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"backgroundImage"}]},{"_uid":"5bda70b6-9a17-4f86-af65-142e019ed256","label":"","component":"exerciseInstruction","paragraph":[{"_uid":"5325b2e8-dcc7-4ab8-9d53-528c1f4b708e","text":{"type":"doc","content":[{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Comienza el ejercicio en una posición de medio arrodillado, con las piernas bien separadas.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Empuja la kettlebell por encima de la cabeza, evitando arquear la espalda.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Mantén la mirada fija en la kettlebell durante todo el ejercicio.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Lleva los glúteos un poco hacia atrás y rota el pecho hacia un lado.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Junta los omóplatos y baja el codo libre hasta tocar el suelo con él.","type":"text"}]}]}]}]},"component":"paragraph"}]}],"previewImage":[{"_uid":"3e3aed2f-f81e-4bea-a0c0-9340847e46cc","image":{"id":6539562,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/552x645/989ca68d4a/kneeling-windmill.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"image"}],"shortDescription":"","workoutEquipment":["kettlebell"]},{"_uid":"97925533-7bd5-4cc2-b893-6b49e5b299c0","sets":[{"_uid":"78ea55f6-ea92-494b-b6c8-8ccc1f0cf494","time":"75","component":"exerciseSet","repetitions":"De 6 a 13 repeticiones por lado","shortDescription":"","personalShortDescription":""}],"title":"Single Arm Snatch","component":"exercise","workoutType":["back","shoulders"],"instructions":[{"_uid":"bb412c3c-e53a-42ec-a30b-4ed949de9818","label":"","video":[{"_uid":"2b42f0f3-be9f-440a-af70-e2a413a633f3","video":[{"id":6539342,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://assets.bjornborg.com/x/59136d285e/single-arm-snatch_compressed.mp4","copyright":"","fieldtype":"asset","meta_data":[]}],"component":"videoElement"}],"component":"exerciseInstructionVideo","paragraph":[],"videoPlaceholder":[{"_uid":"fe249fb8-16cf-4c5f-9d98-bedb5fa02159","image":{"id":6539355,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/633x676/96d0b7cb1f/single-arm-snatch.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"backgroundImage"}]},{"_uid":"f24f41f4-d660-4b03-aeaa-028952b70d38","label":"","component":"exerciseInstruction","paragraph":[{"_uid":"4d3143ca-48d0-420c-9786-cfc44087c9bf","text":{"type":"doc","content":[{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Ponte de pie con una ligera flexión de rodillas, con los pies un poco más separados que el ancho de los hombros, y sujeta la kettlebell con una mano en agarre prono.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Impulsa el movimiento desde la posición de sentadilla y eleva la kettlebell con fuerza hacia arriba.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Cuando llegues a la altura de los hombros, gira la mano y continúa presionando hacia arriba por encima de la cabeza.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Recuerda usar las caderas para levantar.","type":"text"}]}]}]}]},"component":"paragraph"}]}],"previewImage":[{"_uid":"d6307bac-11a2-40c5-a8f1-9dacf670dc73","image":{"id":6539355,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/633x676/96d0b7cb1f/single-arm-snatch.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"image"}],"shortDescription":"","workoutEquipment":["kettlebell"]},{"_uid":"b0e5a7d7-2523-4476-b586-2ec7b240f9c9","sets":[{"_uid":"84a8d123-caf1-4eba-a7d3-78713e6b749b","time":"75","component":"exerciseSet","repetitions":"De 6 a 13 repeticiones por lado","shortDescription":"","personalShortDescription":""}],"title":"Single Arm Over Head Squat","component":"exercise","workoutType":["legs","shoulders"],"instructions":[{"_uid":"921ed6a8-63e0-4f1e-9c83-1dfd217b6b97","label":"","video":[{"_uid":"d686bb14-8a14-4bcc-b608-4afb6df62a02","video":[{"id":6539371,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://assets.bjornborg.com/x/e23a0c4be0/over-head-single-arm-squat_compressed.mp4","copyright":"","fieldtype":"asset","meta_data":[]}],"component":"videoElement"}],"component":"exerciseInstructionVideo","paragraph":[],"videoPlaceholder":[{"_uid":"7d121914-4b7b-448b-9e6c-fac558f3cc29","image":{"id":6539377,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/636x629/68f8722146/single-arm-overhead-squat.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"backgroundImage"}]},{"_uid":"2cf42d00-9aaf-4e11-a106-7a202ad8b8ed","label":"","component":"exerciseInstruction","paragraph":[{"_uid":"7b99eba8-593d-473a-b291-398e304f65c2","text":{"type":"doc","content":[{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Comienza de pie con las piernas a la altura de los hombros y sostiene la kettlebell con el brazo extendido por encima de la cabeza.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Mantén la posición del brazo mientras bajas lentamente a una sentadilla.","type":"text"}]}]}]}]},"component":"paragraph"}]}],"previewImage":[{"_uid":"c58cc324-93a4-4826-b07d-0427d3374524","image":{"id":6539377,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/636x629/68f8722146/single-arm-overhead-squat.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"image"}],"shortDescription":"","workoutEquipment":["kettlebell"]},{"_uid":"c06fe76a-ae54-4073-9815-80ef1ef269f0","sets":[{"_uid":"00ac935a-7951-4331-866a-85a8104528eb","time":"75","component":"exerciseSet","repetitions":"De 6 a 13 repeticiones por lado","shortDescription":"","personalShortDescription":""}],"title":"Single Arm Clean and Jerk","component":"exercise","workoutType":["shoulders","legs"],"instructions":[{"_uid":"7cef437d-3647-4568-8654-bd9d4427d0ad","label":"","video":[{"_uid":"d3a0241e-3dd9-4369-84df-eb02e5bfaedd","video":[{"id":6539380,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://assets.bjornborg.com/x/23cd27bcd7/single-arm-clean-and-jerk_compressed.mp4","copyright":"","fieldtype":"asset","meta_data":[]}],"component":"videoElement"}],"component":"exerciseInstructionVideo","paragraph":[],"videoPlaceholder":[{"_uid":"73ce5557-2098-4f16-b251-f8996b8014ef","image":{"id":6539391,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/626x640/c68ddd2c35/single-arm-clean-and-jerk.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"backgroundImage"}]},{"_uid":"10429be9-87d0-4e92-940b-966fd004a3c1","label":"","component":"exerciseInstruction","paragraph":[{"_uid":"7ea08607-4999-48d5-a565-fe20e9f1a014","text":{"type":"doc","content":[{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Sujeta la kettlebell con una mano y colócala entre tus piernas.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Impúlsala hacia el torso y desde ahí presiona la kettlebell hacia arriba por encima de la cabeza.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Usa las piernas y las caderas para generar la fuerza y levantarla por encima de la cabeza.","type":"text"}]}]}]}]},"component":"paragraph"}]}],"previewImage":[{"_uid":"23c74bdf-5622-4454-8046-cc53e165c935","image":{"id":6539391,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/626x640/c68ddd2c35/single-arm-clean-and-jerk.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"image"}],"shortDescription":"","workoutEquipment":["kettlebell"]},{"_uid":"6651cbdb-563d-4c19-8ca5-2f42b6375ede","sets":[{"_uid":"2ad7d167-d703-4c2a-b2a7-00f68ae6b1f2","time":"75","component":"exerciseSet","repetitions":"De 6 a 13 repeticiones por lado","shortDescription":"","personalShortDescription":""}],"title":"Single Arm Reverse Lunge","component":"exercise","workoutType":["legs"],"instructions":[{"_uid":"752273ef-1f33-43d6-ac32-a64a3edd12d3","label":"","video":[{"_uid":"52a479c3-9ec7-4175-933e-d0cee9b550d7","video":[{"id":6539402,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://assets.bjornborg.com/x/3563fc0d54/over-head-single-arm-rev-lunge_compressed.mp4","copyright":"","fieldtype":"asset","meta_data":[]}],"component":"videoElement"}],"component":"exerciseInstructionVideo","paragraph":[],"videoPlaceholder":[{"_uid":"ac5f72f7-532b-46a4-982f-6d09ccd11474","image":{"id":6539416,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/621x641/de91fbf223/single-arm-reverse-lunge.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"backgroundImage"}]},{"_uid":"4895fb1a-0843-4e22-9479-249daeb11369","label":"","component":"exerciseInstruction","paragraph":[{"_uid":"1ca01109-cd17-48db-b2ef-2a8b4711166e","text":{"type":"doc","content":[{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Agarra el asa de la kettlebell y mantén el brazo extendido por encima de la cabeza.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Mantén la espalda recta y baja en una estocada de forma controlada.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Conserva la posición del brazo en todo momento.","type":"text"}]}]}]}]},"component":"paragraph"}]}],"previewImage":[{"_uid":"cc9a0c93-7753-4347-a70c-1a099833264c","image":{"id":6539416,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/621x641/de91fbf223/single-arm-reverse-lunge.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"image"}],"shortDescription":"","workoutEquipment":["kettlebell"]},{"_uid":"4b4dada5-b924-4d9c-ace9-806915ec203a","sets":[{"_uid":"15654329-ded3-46e9-b162-7c7d1da5c852","time":"75","component":"exerciseSet","repetitions":"De 6 a 13 repeticiones por lado","shortDescription":"","personalShortDescription":""}],"title":"Single Arm Thruster","component":"exercise","workoutType":["full-body"],"instructions":[{"_uid":"0dab3620-b968-4bd1-8c73-5b79a79a43e1","label":"","video":[{"_uid":"68711288-4b57-465f-a524-79927f1cfa48","video":[{"id":6541146,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://assets.bjornborg.com/x/610557a889/single-arm-thruster-kettlebell_compressed.mp4","copyright":"","fieldtype":"asset","meta_data":[]}],"component":"videoElement"}],"component":"exerciseInstructionVideo","paragraph":[],"videoPlaceholder":[{"_uid":"ad471232-a6e0-4c3d-ae1a-997b60ae1c7a","image":{"id":6541156,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/509x690/482c18d244/single-arm-thruster.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"backgroundImage"}]},{"_uid":"4655b41b-4b7d-4d87-bc9b-a088a5e66cc5","label":"","component":"exerciseInstruction","paragraph":[{"_uid":"5999499d-5103-431c-978e-a4b372adba31","text":{"type":"doc","content":[{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Baja a una sentadilla profunda mientras, con un agarre firme, apoyas la kettlebell sobre tu brazo en la llamada “posición de rack”.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Al subir, utiliza la fuerza de las piernas para impulsar la kettlebell hacia la posición superior por encima de la cabeza.","type":"text"}]}]}]}]},"component":"paragraph"}]}],"previewImage":[{"_uid":"e2d30340-ab27-4a1d-8376-70f8a4575137","image":{"id":6541156,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/509x690/482c18d244/single-arm-thruster.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"image"}],"shortDescription":"","workoutEquipment":["kettlebell"]},{"_uid":"2a51a86c-b023-4cdd-aba1-aaa06233164d","sets":[{"_uid":"ccdb7ed0-36e0-4223-bcf2-5dcd2ee87429","time":"75","component":"exerciseSet","repetitions":"De 6 a 13 repeticiones por lado","shortDescription":"","personalShortDescription":""}],"title":"Standing Windmill","component":"exercise","workoutType":["shoulders","core","legs"],"instructions":[{"_uid":"2eb3a8e4-3a89-412c-9e11-fed3d3cdffa5","label":"","video":[{"_uid":"b6c3f3f5-da35-4589-8cf5-998f77990732","video":[{"id":6539456,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://assets.bjornborg.com/x/72992b9b4c/windmill_compressed.mp4","copyright":"","fieldtype":"asset","meta_data":[]}],"component":"videoElement"}],"component":"exerciseInstructionVideo","paragraph":[],"videoPlaceholder":[{"_uid":"685fe6ec-c6e7-4cbd-ba58-75753ac94ca4","image":{"id":6539462,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/625x585/1eed6f05d3/standing-windmill-kettlebell.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"backgroundImage"}]},{"_uid":"24f868b1-4ef8-41a5-b12a-470702fcf423","label":"","component":"exerciseInstruction","paragraph":[{"_uid":"25022dc6-894c-47a8-b913-e199d7b6f0e1","text":{"type":"doc","content":[{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Balancea la kettlebell hasta quedar de pie con el brazo extendido por encima de la cabeza y un agarre firme.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Baja lentamente manteniendo las caderas hacia un lado.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Intenta tocar el suelo con la mano libre y luego regresa a la posición inicial.","type":"text"}]}]}]}]},"component":"paragraph"}]}],"previewImage":[{"_uid":"a3b8358f-ba8e-4ef8-a943-e8d545ce1647","image":{"id":6539462,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/625x585/1eed6f05d3/standing-windmill-kettlebell.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"image"}],"shortDescription":"","workoutEquipment":["kettlebell"]},{"_uid":"c29700cd-a4ff-497e-b642-3e2c5ca65cbf","sets":[{"_uid":"e6d239fe-1df9-44d9-8599-bb9689bf4d71","time":"75","component":"exerciseSet","repetitions":"De 6 a 13 repeticiones por lado","shortDescription":"","personalShortDescription":""}],"title":"Turkish Getups","component":"exercise","workoutType":["full-body"],"instructions":[{"_uid":"2b32f8d5-bc85-4c8e-b4a8-89800783a44f","label":"","video":[{"_uid":"8212a095-07fb-4fde-8bad-c3ddfff6ab59","video":[{"id":6539494,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://assets.bjornborg.com/x/3277d5cbb5/turkish-get-up_compressed.mp4","copyright":"","fieldtype":"asset","meta_data":[]}],"component":"videoElement"}],"component":"exerciseInstructionVideo","paragraph":[],"videoPlaceholder":[{"_uid":"52afc2fd-8846-4fce-b5c3-ee4c27d99397","image":{"id":6539500,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/614x622/2b99dc58dc/turkish-get-ups-kettlebell.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"backgroundImage"}]},{"_uid":"a1ae87aa-d0b2-41a1-b460-baa13dc9617d","label":"","component":"exerciseInstruction","paragraph":[{"_uid":"30f4adcc-9c5c-4417-affa-d27a8f2192bb","text":{"type":"doc","content":[{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Comienza en posición tumbada.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Agarra la kettlebell con el brazo derecho y mantenla extendida hacia arriba.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Dobla la rodilla derecha mientras la pierna izquierda permanece extendida.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Incorpórate hasta quedar sentado, manteniendo la mirada en la kettlebell, que sigue en la misma posición.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Vuelve a ponerte de pie de manera controlada, siguiendo los movimientos que ves en el video.","type":"text"}]}]}]}]},"component":"paragraph"}]}],"previewImage":[{"_uid":"8c8c9905-e66a-49cc-8519-cfe5016c571e","image":{"id":6539500,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/614x622/2b99dc58dc/turkish-get-ups-kettlebell.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"image"}],"shortDescription":"","workoutEquipment":["kettlebell"]},{"_uid":"3b4f7d01-0187-4958-b435-47a8dfbe8ac3","sets":[{"_uid":"be78ce4a-2d9f-4ff3-98cf-80157713615e","time":"75","component":"exerciseSet","repetitions":"De 6 a 13 repeticiones por lado","shortDescription":"","personalShortDescription":""}],"title":"Kneeling Windmill","component":"exercise","workoutType":["shoulders","core"],"instructions":[{"_uid":"de6ba6d7-a264-46b8-9334-fa42ba2dc9ce","label":"","video":[{"_uid":"4ad6c4d6-e5b4-448b-8ffd-edff8e5010be","video":[{"id":6539551,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://assets.bjornborg.com/x/4da49aed17/kneeling-windmill_compressed.mp4","copyright":"","fieldtype":"asset","meta_data":[]}],"component":"videoElement"}],"component":"exerciseInstructionVideo","paragraph":[],"videoPlaceholder":[{"_uid":"272e6099-bf3a-47c9-baa7-d1fb99f54462","image":{"id":6539562,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/552x645/989ca68d4a/kneeling-windmill.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"backgroundImage"}]},{"_uid":"01714d17-691a-4a5e-acfd-941d0b54ef79","label":"","component":"exerciseInstruction","paragraph":[{"_uid":"3703388c-2b47-4787-832a-0d3369b20cf2","text":{"type":"doc","content":[{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Comienza el ejercicio en una posición de medio arrodillado, con las piernas bien separadas.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Empuja la kettlebell por encima de la cabeza, evitando arquear la espalda.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Mantén la mirada fija en la kettlebell durante todo el ejercicio.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Lleva los glúteos un poco hacia atrás y rota el pecho hacia un lado.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Junta los omóplatos y baja el codo libre hasta tocar el suelo con él.","type":"text"}]}]}]}]},"component":"paragraph"}]}],"previewImage":[{"_uid":"d6a73680-d658-4bf2-9c5f-ce13a2c5bd63","image":{"id":6539562,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/552x645/989ca68d4a/kneeling-windmill.PNG","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"component":"image"}],"shortDescription":"","workoutEquipment":["kettlebell"]}],"textColor":"white","description":[{"_uid":"67760df0-8e0e-4613-9c03-5daeae3012e4","text":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Hagamos una sesión de flow desafiante con 8 ejercicios con kettlebell que puedes hacer en menos de una hora. Puedes hacer el entrenamiento en casa o en el gimnasio; lo único que necesitas es una kettlebell.","type":"text"}]}]},"component":"paragraph"}],"workoutTime":"45","workoutType":["full-body"],"mediaVertical":[{"_uid":"86a07588-9599-4c20-a3d5-2ce5f2af180c","size":"cover","image":{"id":74497251599045,"alt":"A blond woman outdoors in a pink Borg T-shirt, black Borg Running Tights and white Björn Borg sneakers, doing kettlebell swings","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/4000x6000/3e066a090e/kettlebell-swing.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"A blond woman outdoors in a pink Borg T-shirt, black Borg Running Tights and white Björn Borg sneakers, doing kettlebell swings","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"","position":"50% 50%","component":"backgroundImage"}],"completedTitle":"","internationalId":"","mediaHorizontal":[{"_uid":"f636a165-3c58-49da-a175-40ef1b7928fb","image":{"id":74497251599045,"alt":"A blond woman outdoors in a pink Borg T-shirt, black Borg Running Tights and white Björn Borg sneakers, doing kettlebell swings","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/4000x6000/3e066a090e/kettlebell-swing.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"A blond woman outdoors in a pink Borg T-shirt, black Borg Running Tights and white Björn Borg sneakers, doing kettlebell swings","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 0%","component":"backgroundImage"}],"workoutCategory":["strength"],"backgroundMobile":[{"_uid":"115ea09b-5462-4f89-87eb-e7ed0ab19fc6","size":"cover","image":{"id":71590853096891,"alt":"A black kettlebell standing on a yoga mat","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/3999x5999/6eaf4a857c/kettlebell-1.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"A black kettlebell standing on a yoga mat","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"shortDescription":[{"_uid":"46e69c98-75c8-4609-82ea-ef61847bb8a4","text":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Un gran entrenamiento de cuerpo completo ","type":"text","marks":[{"type":"bold"}]},{"text":"con ejercicios efectivos con kettlebell.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Empieza calentando","type":"text","marks":[{"type":"bold"}]},{"text":", por ejemplo con jumping jacks, walkouts y kettlebell swings, para preparar tu cuerpo para la sesión.","type":"text"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"type":"hard_break"},{"text":"Haz 2 rondas de los ejercicios.","type":"text","marks":[{"type":"bold"}]}]}]},"component":"paragraph"}],"workoutEquipment":["kettlebell"],"backgroundDesktop":[],"completedDescription":[],"personalCompletedTitle":"","personalCompletedDescription":[]},"group_id":"799c248f-ae38-4074-ba05-cdf7936b780f","position":-70,"tag_list":[],"full_slug":"es/pages/workout/kettlebell-workout","meta_data":null,"parent_id":74502875861988,"alternates":[{"id":110899122609179,"name":"Kettlebell Workout","slug":"kettlebell-workout","full_slug":"en/pages/workout/kettlebell-workout","is_folder":false,"parent_id":681741915,"published":true,"url":"en/pages/workout/kettlebell-workout/"},{"id":110913407583423,"name":"Kettlebell Workout","slug":"kettlebell-workout","full_slug":"sv/pages/workout/kettlebell-workout","is_folder":false,"parent_id":691701037,"published":true,"url":"sv/pages/workout/kettlebell-workout/"},{"id":110913433195716,"name":"Kettlebell Workout","slug":"kettlebell-workout","full_slug":"de/pages/workout/kettlebell-workout","is_folder":false,"parent_id":62130686580322,"published":true,"url":"de/pages/workout/kettlebell-workout/"},{"id":110913416012992,"name":"Kettlebell Workout","slug":"kettlebell-workout","full_slug":"dk/pages/workout/kettlebell-workout","is_folder":false,"parent_id":61765997413838,"published":true,"url":"dk/pages/workout/kettlebell-workout/"},{"id":110913422283969,"name":"Kettlebell Workout","slug":"kettlebell-workout","full_slug":"nl/pages/workout/kettlebell-workout","is_folder":false,"parent_id":62121952200476,"published":true,"url":"nl/pages/workout/kettlebell-workout/"},{"id":110913444938949,"name":"Kettlebell Workout","slug":"kettlebell-workout","full_slug":"fr/pages/workout/kettlebell-workout","is_folder":false,"parent_id":62431688713622,"published":true,"url":"fr/pages/workout/kettlebell-workout/"}],"created_at":"2025-11-10T09:47:59.690Z","release_id":null,"updated_at":"2025-11-10T10:46:15.188Z","breadcrumbs":[],"is_startpage":false,"published_at":"2025-11-10T10:46:15.137Z","sort_by_date":null,"translated_slugs":null,"default_full_slug":null,"first_published_at":"2025-11-10T10:46:15.137Z","hrefs":[{"app":"109514_es","app_id":7,"alias_id":24,"locale":"es_ES","uri":"https://www.bjornborg.com/es/workout/kettlebell-workout/","href_lang":"es-es"},{"app":"109514_en","app_id":2,"alias_id":2,"locale":"en_GB","uri":"https://www.bjornborg.com/en/workout/kettlebell-workout/","href_lang":"x-default"},{"app":"109514_en","app_id":2,"alias_id":5,"locale":"en_GB","uri":"https://www.bjornborg.com/uk/workout/kettlebell-workout/","href_lang":"en-gb"},{"app":"109514_en","app_id":2,"alias_id":6,"locale":"en_GB","uri":"https://www.bjornborg.com/us/workout/kettlebell-workout/","href_lang":"en-us"},{"app":"109514_en","app_id":2,"alias_id":8,"locale":"en_GB","uri":"https://www.bjornborg.com/can_en/workout/kettlebell-workout/","href_lang":"en-ca"},{"app":"109514_en","app_id":2,"alias_id":9,"locale":"en_GB","uri":"https://www.bjornborg.com/au/workout/kettlebell-workout/","href_lang":"en-au"},{"app":"109514_en","app_id":2,"alias_id":12,"locale":"en_GB","uri":"https://www.bjornborg.com/fi/workout/kettlebell-workout/","href_lang":"en-fi"},{"app":"109514_sv","app_id":1,"alias_id":1,"locale":"sv_SE","uri":"https://www.bjornborg.com/se/workout/kettlebell-workout/","href_lang":"sv-se"},{"app":"109514_de","app_id":4,"alias_id":15,"locale":"de_DE","uri":"https://www.bjornborg.com/at/workout/kettlebell-workout/","href_lang":"de-at"},{"app":"109514_de","app_id":4,"alias_id":16,"locale":"de_DE","uri":"https://www.bjornborg.com/de/workout/kettlebell-workout/","href_lang":"de-de"},{"app":"109514_dk","app_id":6,"alias_id":11,"locale":"da_DK","uri":"https://www.bjornborg.com/dk/workout/kettlebell-workout/","href_lang":"da-dk"},{"app":"109514_nl","app_id":3,"alias_id":3,"locale":"nl_NL","uri":"https://www.bjornborg.com/nl/workout/kettlebell-workout/","href_lang":"nl-nl"},{"app":"109514_nl","app_id":3,"alias_id":4,"locale":"nl_NL","uri":"https://www.bjornborg.com/be/workout/kettlebell-workout/","href_lang":"nl-be"},{"app":"109514_fr","app_id":5,"alias_id":14,"locale":"fr_FR","uri":"https://www.bjornborg.com/fr/workout/kettlebell-workout/","href_lang":"fr-fr"},{"app":"109514_fr","app_id":5,"alias_id":21,"locale":"fr_FR","uri":"https://www.bjornborg.com/be-fr/workout/kettlebell-workout/","href_lang":"fr-be"}],"url":"/workout/kettlebell-workout/"},"layout":"default"}}},
    "staticQueryHashes": ["1123045510","1287566138","1515843153","1714390797","183956910","1862140580","1863476983","2005789822","2179513204","2575635117","2617153152","2796700426","284598655","2907456939","294412602","3039756519","3053504023","3692004060","3720848012","372410523","3869136190","441359463","520100582","932486518","983759613"]}