100 reps to ripped

Strip away your spare tyre with this in­ten­sive 100-rep ket­tle­bell cir­cuit

Men's Fitness - - Trainer | One-Kit Workout -

TORCH FAT FASTER

This cir­cuit has six ket­tle­bell ex­er­cises that you per­form in or­der. You only rest - for three min­utes - at the end of the fi­nal ex­er­cise. You’ll do three cir­cuits in to­tal. To en­sure this work­out burns as much body fat as pos­si­ble, fol­low the form guides closely to work your mus­cles ef­fec­tively and safely. And re­mem­ber to keep your abs tight and en­gaged for the du­ra­tion of the cir­cuit to work your core harder and keep your body in a more sta­ble and se­cure po­si­tion.

1 SWING

Reps 15 Rest 0sec

HOW

Swing the ket­tle­bell between your legs with both hands, and then pop your hips for­ward to drive it up to head height.

WHY

The clas­sic ket­tle­bell move will work all your ma­jor mus­cle groups and start to send your heart rate up­wards.

2 SIN­GLE ARM SWING

Reps 10 each side Rest 0sec

HOW

Swing it between your legs with one hand, then pop your hips for­wards to drive it up to head height. Af­ter ten reps switch hands.

WHY

It’s a harder vari­a­tion of the first move to in­crease the in­ten­sity, up your heart rate fur­ther and work your mus­cles harder.

3 CLEAN AND PRESS

Reps 10 each side Rest 0sec

HOW

Swing the bell up, then bend your el­bow to rack it. Then press it di­rectly over­head. Lower slowly.

WHY

As well as keep­ing your heart rate high, this in­tro­duces some di­rect shoul­der and tri­ceps work.

4 CLEAN

Reps 10 each side Rest 0sec

HOW

Swing the bell up and as it moves up­wards, bend your el­bow and let the han­dle slide down into your palm to rack it.

WHY

This works each shoul­der and the tri­ceps of each arm in­di­vid­u­ally to en­sure bal­anced gains – while keep­ing your heart rate high.

5 THRUSTER

Reps 15 Rest 0sec

START

From the rack po­si­tion, lower in a squat. Then drive up­wards fast, us­ing the mo­men­tum to press the weight over­head.

WHY

This is a to­tal-body move that works your legs, glutes, core and shoul­ders to build mus­cle as well as torch fat.

6 TURK­ISH GET UP

Reps 5 each side Rest 3min

START

Press the bell up and use your left arm for sup­port as you rise onto your right knee, then stand. Re­verse back down.

MOVE­MENT

The cir­cuit ends with a tough but re­ward­ing move that thor­oughly tests your abs to sculpt a six-pack.

Used for decades by Rus­sian sol­diers, ket­tle­bells have found favour in the UK in the past few years – and with good rea­son. Their top-mounted han­dle makes them ideal for bal­lis­tic, swing­ing move­ments, giv­ing op­tions that are hard to repli­cate with dumb­bells or a bar. And be­cause moves like the swing, clean and press, and Turk­ish getup hit vir­tu­ally ev­ery mus­cle group, you can com­bine them in a high-rep work­out that both torches body fat fast and cre­ates lean mus­cle mass to trans­form your body shape.

As with any ef­fec­tive fat-torch­ing work­out, this 100-rep ket­tle­bell cir­cuit ses­sion is highly chal­leng­ing and de­signed to shock your body into changes. Fol­low it per­fectly and you’ll work mul­ti­ple mus­cle groups and send your heart rate soar­ing, which is how to make big changes to your body in the short­est pos­si­ble time. Use a 16kg ket­tle­bell for this cir­cuit if you are new to this equip­ment to fully mas­ter the move­ment pat­terns. Then go heav­ier.

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