If time is of the essence and you only have a short window in which to work out – this 10-minute kettlebell complex ticks all the boxes
In addition to the metabolic conditioning this kettlebell workout packs, all major muscle groups will feel the burn. You’re effectively getting more bang for your buck from this style of training.
Your fitness levels will soar – even though it may not feel like that at first. The resistance of the kettlebell can also help you get a reasonable muscle pump, too.
Eric Leija is Senior Kettlebell Coach at the ONNIT Academy. He’s put together this 10-minute circuit; perfect for your lunch break or another occasion when you only have minimal training time.
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Leave the ego at the door and lift light. You may think the first few rounds are easy with a heavy kettlebell, but by the time the tenth comes around, you’ll be throwing in the towel.
Let’s look at the lifts within the workout. Just four exercises involved – easy peasy, right? Think again.
Push-Up
Keep your back straight and abs tight, with elbows tucked in towards the body. This ensures all the tension goes through your chest and triceps without compromising your shoulder joint or lower back.
Mountain Climber
At the top of the press-up position, bring both knees up and in towards your chest. Keep your core engaged and shoulders straight.
Double Kettlebell Row
With your back straight and almost parallel to the ground, pull both kettlebells in towards your hips. Initiate the movement with your elbows pulling back. This keeps all the tension on your lats, the biggest muscle group in your back.
Double Kettlebell Clean + Press
With a slight bend in the knees, swing both kettlebells through your legs while hinging at your hips. Once the kettlebells reach chest-level, pull them closer into your body and move your hand under so they end up in the rack position. From here, press directly overhead, contracting the shoulder muscle at the top.
Aim to complete all exercises within 40 seconds, then rest for another 20. That is one round. You need to hit 10.
