Days are getting shorter and colder and it’s getting to that time of year when it becomes all too easy to snuggle up and skip your workout.
Well, this little burner is a great option for those who want a quick session with one piece of equipment that can be done either at home or in the gym.
The exercises
Deadlift and Squat
Start standing with your feet hip-width apart and your kettlebell in your hands resting in front of you. Keeping the knees soft, bend at the hips and think about running the weight down the front of the legs, go as far as possible while maintaining a flat back (dependent on flexibility). Then return, bringing the weight up the legs, squeezing the hamstrings and the glutes and maintaining that supported back. As you come up to standing perform a high pull with the kettlebell and switch your hand position to perform a goblet squat. As you stand up from the squat, lower the kettlebell and repeat from the beginning.
Overhead Lunge
From a rack position with your kettlebell, press the kettlebell above the head with one hand and step the opposite foot forward into a split squat position. Keep the kettlebell overhead as you perform all the repetitions on one side. Then swap hands with the kettlebell and swap the legs over to repeat on the other side.
Squat to Press
Start with the feet just over hip-width apart, holding your kettlebell in one hand in a racked position. Bend at the hips and the knees, drawing the hips back as if you are going to sit on a small stool behind you. As you come back up to standing, drive the kettlebell upwards in a shoulder press. Bring the kettlebell down to the shoulders and repeat. Perform half the repetitions before swapping the hand with the kettlebell.
Overhead Situps
Lying down with your knees bent and feet flat on the floor, hold the kettlebell in your hands above your face (make sure you are holding this securely, because if you drop it you will be in a mess). Perform a full sit up, keeping the kettlebell over your head throughout – and repeat.
Kettlebell swings
Start in a wide foot position with the kettlebell on the floor slightly in front of you. Keep a slight bend in the knees throughout but we want to focus on hinging at the hips for this movement. So bend at the hips and grab the kettlebell. Using both hands on the handle, pull the kettlebell through your legs, at the end of its swing thrust your hips forward so the kettlebell swings through. Keep the arms relaxed- it is your hips and your glutes doing the work. As the kettlebell swings back down- hinge at the hips and allow it to swing through your legs. Top tip- if you can swing the kettlebell higher than your shoulders, you can go heavier!
Perform each exercise for 40 seconds with a 20 second rest as a circuit for 3-4 rounds.
