Workout: Kettle strength

This full body workout will lift your heart rate in a matter of seconds! Working everything from your grip strength to your core, this session will help you build explosive power and lean muscle, shed body fat as well as challenge your cardiovascular fitness.

What you'll need: A kettlebell

How to perform the exercises 

Steps

Warm up

  • Squat (30 seconds)
  • Reverse lunge reach back (30 seconds)
  • Wide-hands push up (30 seconds)
  • Mountain climbers (30 seconds)
  • Walking high knees (30 seconds)

Set one

  • Kettlebell squat (20 seconds then 10 seconds rest)
  • Kettlebell row (20 seconds then 10 seconds rest)
  • Kettlebell snatch (20 seconds then 10 seconds rest)
  • Kettlebell windmill (20 seconds then 10 seconds rest)

Set two

  • Kettlebell swing (10 reps)
  • Kettlebell swing with squat (10 reps)
  • Kettlebell sit up (10 reps)

Cool down

  • Jog (30 seconds)
  • Thoracic rotation (30 seconds)
  • Cat camel (30 seconds)
  • Hamstring stretch (30 seconds each side)
  • Lying glute stretch (30 seconds each side)
  • Side hip and quad stretch (30 seconds each side)
  • Straight leg calf stretch (30 seconds each side)
  • Standing IT band stretch (30 seconds)

Last updated Wednesday 4 October 2017