Not feeling motivated to do your regular routine? Try this circuit – bit of a fat blaster, all-over workout. Complete all the exercises without stopping – rest for a couple of minutes at the end of the round. Aim for three rounds.
Equipment – a timer, mat and a medium-heavy kettle-bell. (Ladies 12-14 kg and men 20-kg depending on how much kettle-bell stuff you’ve done before).
- 1. Walk-out to push-up (60 secs)
- 2. Pull-up/Chin-up (60 secs)
- 3. Kettle bell goblet squat (20 reps)
- 4. Kettle bell single arm row L (10 reps)
- 5. Kettle bell single arm row R (10 reps)
- 6. Kettle bell Sumo Deadlift High Pull (20 reps)
- 7. Sit-up/V-Up/Plank (60 secs)
- 8. Kettlebell Split Squat L (10 reps)
- 9. Kettle bell Split Squat R (10 reps)
- 10. Kettlebell swing (60secs)
Walk out to push-up:
From a standing position, bend down so your hands touch the ground then walk your hands out to a push-up position. Lower your chest to the floor (you can put your knees down if you need to) and then walk your hands back in and stand up again. Repeat.
If you can do chin-ups then go for your life. If not, use a TRX, grasp the handles with your palms facing each by the sides of your chest, make your body straight as if you were doing a push-up, take a step forward, then lower your body towards the floor. Pull yourself back to your starting position. If it’s too easy then take another step forwards.
Kettle bell goblet squat:
Have your feet in a regular squat stance. just slightly wider than hip width, grasp the kettle bell on the sides of the handle and hold it close to your chest. Squat deep so that your elbows come down to meet your knees. Keep your shoulders back and chest high.
Kettle bell single arm row
You can rest your other arm on your leg for support (as pictured) or you can use a a bench or other stable surface. Try to keep both shoulders parallel to the floor. As you pull up squeeze your shoulder blades together.
Kettle bell Sumo Dead Lift High Pull (SDLHP)
Have the kettle bell between your legs on the floor. Legs are wide (hence the name sumo) Keeping your back straight, grab the kettle bell on the top and pull it up to under your chin, elbows higher than your hands.
You can substitute any ab exercise you like in here – as long as you do it for 60 seconds straight!
Kettle bell Split Squat
Step into a lunge position for this one. Remember you want to have your foot in front of your hip and not in a straight line otherwise you will feel off-balance, no need to lift the rear foot off the ground onto a bench unless you feel comfortable doing so.
Kettle bell Swing
The main thing with the kettlebell swing is that you keep your chest high and don’t let your shoulders roll forward as the kettle travels toward the floor. Use your hips legs and bum as much as possible and just allow the momentum of the weight to raise your arms.