WORKOUT 1 SQUAT
1 Kettlebell goblet squat
Sets 3
Reps 10
Rest 45sec
Why If you focus on touching your elbows to your knees then it’ll build the mobility you need for full-depth squatting, as well as flexibility in your groin and ankles, which makes it an ideal warm-up move. How Hold the kettlebell with both hands in front of your chest, and squat down with your back straight and chest up. Descend until your elbows touch the insides of your knees, then put your weight on your heels as you stand back up.
2 Squat
Sets 5
Reps 5
Rest 60-90sec
Why Squatting with big weights will build full-body muscle thanks to the huge growth hormone hit it prompts. It works not just your legs, but also your core, back and everything else below the bar. How Hold the bar on your traps and stand with your feet roughly shoulder-width apart, toes pointing out slightly. Keep your back straight by looking at a spot on the floor about 2m in front of you, then sit back and down as if you’re aiming for a chair. Lower until your hip crease is below your knee. Keep your weight on your heels as you drive up.
3 Bulgarian split squat
Sets 2
Reps 8 each side Rest 60sec
Why This variation of the squat will target your quads – a key muscle group involved in heavy squats. It also works your legs independently so that you are equally strong and stable on both sides. How Start with your back foot on a bench and your front foot approximately 60cm in front of the bench, holding a dumbbell in each hand. Bend at the knee to lower towards the floor, keeping your torso upright, then press back up to the start. Make sure that your knee is in line with your ankle and that your front foot is far enough forwards that your knee doesn’t travel in front of your mid-foot. Complete all the reps on one side, then switch.
4 Snatch-grip deadlift
Sets 3
Reps 10
Rest 60sec
Why Because your grip’s wider in this move, you’ll need to move the bar through a larger range of motion, increasing the growth hormone hit. How Hold a barbell with your hands roughly double shoulder-width apart. Push through your heels and keep your chest up as you drive your hips forwards to lift the bar.
5 Kettlebell swing
Sets 3
Reps 10
Rest 60sec
Why This full-body move engages all the muscles of your posterior chain the ones involved in a deadlift. How Swing the kettlebell between your legs with both hands, then pop your hips forwards to drive it up to head height, keeping your arms relaxed. Let the bell swing back into the next rep and don’t bend your knees much.