Ring the changes

One of the best things about train­ing with ket­tle­bells is that the dy­namic na­ture of the moves means that they’re great for si­mul­ta­ne­ously im­prov­ing your car­dio fit­ness as well as get­ting the con­ven­tional fat-loss and mus­cle-build­ing ben­e­fits of lift­ing w

Men's Fitness - - Contents -

Try this six-move ket­tle­bell ses­sion to build mus­cle, burn fat and im­prove your func­tional fit­ness

HOW TO DO IT

Do one set of ten reps of the first ex­er­cise in a su­per­set, then ten reps of the next ex­er­cise. Rest for 60 sec­onds and re­peat. Com­plete four su­per­sets in total. Rest for two min­utes, then go on to the next su­per­set. For one-sided ex­er­cises, do all the reps on one side for one set then swap sides for the next set. To progress, add a rep each set un­til you get to 15 then go up a weight and back to ten reps.

WHY IT WORKS

This work­out in­volves three su­per­sets, which are pairs of ex­er­cises done back to back with­out rest. The first su­per­set works your chest, back and core. The sec­ond su­per­set works your abs in a stand­ing po­si­tion while the third also tar­gets your abs, this time from a hor­i­zon­tal po­si­tion. The re­sult is a high heart rate, which will help you burn fat, and big­ger, stronger abs mus­cles.

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