BLITZ 1000KCAL
Reap maximum reward from your lunchbreak workout with an all- out, total-body blitz
01 KETTLEBELL SWING 60 SECONDS
Pick a heavy weight to shift this full-body move from cardio to muscle-building. Holding the kettlebell between your legs with an overhand grip ( A), drive your hips forward to pull the weight up to shoulder height with arms out in front of you ( B). Your knees can bend, but the power should come from your hips to fire your glutes. Go for 60 seconds, then onto the next move.
02 EXPLOSIVE PRESS- UP 60 SECONDS
Drop down onto the floor from the kettlebell swing and assume a press-up position, keeping your core and glutes tight so that your body forms a straight line ( A). This take on a standard press-up will tire your upper body and send your heart rate through the roof. Lower slowly, then press yourself up with enough momentum for your hands to leave the ground ( B).
If the weightloss glory of the new year is already fading, your metabolism needs a fresh challenge. This fusion of fat-shredding sprints and full-body circuits will cull more calories in an hour than any parkrun. Hold on – things are about to get intense
03 MOUNTAIN CLIMBER ROW 60 SECONDS
Grab a set of dumbbells and assume the press-up postion again, hands on the handles. Tense your core as you pull one weight toward the side of your chest ( A). Pause, then slowly lower the weight. Do the same on the other side, then raise your right knee up toward your chest ( B), return and repeat with your left leg, performing two climbers to every four rows.
04 POWER SLAM BURPEE 60 SECONDS
Back on your feet, keep your core tight as you raise a slam ball above your head ( A). Throw it to the ground as hard as you can, then follow it down, resting your hands on the ball with straight arms in a press-up position ( B). Hop your knees in to your chest and jump back up, lifting the ball overhead for the next rep. When the time’s up, it’s back to the kettlebell for a second circuit.
05 BAR DIP 60 SECONDS
This classic move is the best way to build your triceps and chest. Grab the bars of a dip station with your palms facing inward and your arms straight. Lower very slowly until your tris are parallel to the floor and your elbows are at right angles ( A), keeping them tucked against your body and not flared out. Drive back to the top ( B) and repeat for the full 60 seconds.
06 GOBLET SQUAT 60 SECONDS
You’ve worked your upper body, now it’s time to get your lower half in order. With legs slightly wider than shoulder-width, clasp a kettlebell in front of your chest ( A). Bend your knees and lower into a squat so your thighs run parallel to the floor ( B). Drive up and repeat. Holding the weight in front of you will tax your core as well as your legs as you try to keep balance.
07 TRX BODY ROW 60 SECONDS
Make your way over to the TRX suspension straps, where you’ll be rowing your way to a V-tapered back using only your bodyweight. Grab hold of the handles and walk yourself out so your arms are straight ( A). Raise your body, drawing your shoulders back and squeezing your lats as you bring your chest forward to the top of the movement ( B). Slowly lower and repeat.
08 RUSSIAN TWIST 60 SECONDS
Adding weight to direct core work will force your abs to grow stronger, so come beach season you’ll have a more defined torso. Sit holding the medicine ball with arms extended and feet raised from the ground. Twist your torso from left ( A) to right ( B) for an assault on your obliques, remembering to breathe out with each rotation. Do the full circuit once more, then crawl to the exit.