Weight Plate Twists + 32 KG Kettlebell Workout | Core Strength Meets Power

Build a stronger, more athletic body with one of the toughest core and full-body training combinations. In this workout, I'm combining weight plate twists to strengthen rotational power and 32 kg kettlebell movements to build explosive strength, grip, stability, and conditioning.

This isn't just about looking fit—it's about developing functional strength that transfers to Muay Thai, boxing, combat sports, and everyday athletic performance.

Train with purpose. Stay disciplined. Keep showing up. Project Shredded by Prathap Umesh 👇 What would you rather train today? Core 💥 or Full Body 🔥? 32 kg kettlebell workout, weight plate twists, kettlebell training, core workout, rotational strength, abs workout, functional fitness, Muay Thai strength training, athletic conditioning, kettlebell core exercises, strength and conditioning, Project Shredded. #ProjectShredded #PrathapUmesh #Kettlebell #kettlebelltraining #kettlebellworkout

How to Double Kettlebell Clean | Build Explosive Power & Perfect Your Technique by Prathap Umesh

Want to master the Double Kettlebell Clean? In this tutorial, I break down the movement into five simple steps so you can generate more power, improve technique, and avoid common mistakes.

✅ Hinge correctly ✅ Explode with your hips ✅ Keep the kettlebells close ✅ Punch through the handles ✅ Finish in a strong rack position Whether you're training for strength, hypertrophy, athletic performance, CrossFit, Muay Thai, or functional fitness, this kettlebell clean tutorial will help you lift more efficiently and safely. 💾 Save this reel for your next kettlebell workout and share it with your training partner. Follow @prathap_umesh for more Muay Thai, kettlebell training, strength workouts, and fat loss content. #Kettlebell #KettlebellClean #DoubleKettlebellClean #KettlebellWorkout #KettlebellTraining

HOW TO FIGHT THE LAST ROUND WHEN YOU’RE EXHAUSTED

When your energy is running low, your technique, conditioning, and mindset are put to the test. 🥵

🥊 Relax your shoulders 💨 Control your breathing ⚡ Use short, effective combinations 🛡️ Keep your guard up 🧠 Fight smart, not wild

The last round isn't about throwing more punches. It's about staying composed, conserving energy, and executing your technique when fatigue hits. Train hard. Fight smart. Never stop improving. 💪 🔥 Can you maintain your technique when your energy is gone? Follow for more Muay Thai techniques, fight conditioning, and Project Shredded training. #MuayThai #MuayThaiTraining #FightConditioning #CombatSports #BoxingTraining

BODY KICKS HURT YOU THE MOST: BY PRATHAP UMESH

Nothing humbles you faster than a perfectly timed body kick. 🥊💥

A powerful Muay Thai body kick doesn't just score points—it takes away your breath, breaks your balance, and forces you to respect technique. Building devastating body kicks requires proper hip rotation, balance, timing, and consistent pad work. Whether you're training for competition, self-defense, or fitness, mastering the body kick is one of the fastest ways to improve your striking power. Train with purpose. Stay consistent. Respect the art. 🇹🇭🔥 Follow for more Muay Thai tips, striking techniques, pad work, fight breakdowns, and my Project Shredded journey. #MuayThai #BodyKick #MuayThaiTraining #Kickboxing #MartialArts

PULL DAY | Build a Stronger, Thicker Back

"Follow my pull day workout using T-bar rows, lat pulldowns, cable rows and curls to build a stronger, thicker back during Project Shredded." A powerful back isn't built overnight—it's built one rep at a time.

Today's session: ✅ Dumbbell Shrugs ✅ T-Bar Rows ✅ Wide-Grip Lat Pulldowns ✅ Seated Cable Rows ✅ Single-Arm Dumbbell Rows ✅ Hyperextensions ✅ Machine Wrist Curls ✅ Machine Preacher Curls ✅ Dumbbell Alternate Curls Every set is focused on building width, thickness, grip strength, and arm size. Stay consistent, train with intent, and let the results speak for themselves. This was one of my pull workouts when I was around 74 kilos. I focused on building my back thickness, width, and overall strength. Started the session with dumbbell shrugs, then moved into T-bar rows to work on that back thickness. After that, I hit wide-grip lat pulldowns and seated cable rows to build more width and control. Finished my back work with single-arm dumbbell rows and hyperextensions. For biceps, I kept it simple — machine wrist curls, preacher curls, and dumbbell alternate curls to build strength and size. Looking back, this phase was about more than just lifting weights. It was about building consistency and creating the foundation for my transformation. This was another day of Project Shredded. One workout at a time. 🔥 Which exercise is your favorite for building a massive back? Follow for more bodybuilding, strength training, Muay Thai, kettlebell, and fitness content. #PullDay #BackWorkout #BackDay #Bodybuilding #GymMotivation