ADD 1KG OF MUSCLE
Summer is no time for bulking. Our two-workout programme will build muscle and burn fat, for a body that goes as well as it shows all season
Build full-body strength in four weeks with simple moves and minimal gym kit
01 KETTLEBELL DEADLIFT 10 REPS
Start your muscle-building circuit with a compound move that works your legs and back. Hold a kettlebell to the side of each thigh with an overhand grip ( A). From here, sink your hips back, bend your knees and lower the bells to the floor ( B), before squeezing your glutes and driving the weights back up. Get ready to go straight into the next move after 10 reps.
02 KETTLEBELL HANG CLEAN 8 REPS
With the kettlebells still held to your thighs, hinge at your hips ( A) and swing the weights up to shoulder height in one swift movement. They should be in the front-rack position, resting on their sides just in front of your shoulders ( B). Ensure you keep your elbows high and chest up. That’s one rep. On your final rep, this position will be your starting place for the coming front squats.
03 KETTLEBELL FRONT SQUAT 6 REPS
Your body will be feeling the burn by this point, but the reps are dropping. Standing tall with the weights in the front-rack position ( A), drop into your squat by sinking your hips and driving your knees outward as you bend them. This will fire up your glutes for a big hit of musclebuilding hormones. Once your thighs are parallel to the floor ( B), explode back up to stand.
04 KETTLEBELL PUSH PRESS 4 REPS
The last move of this round will add bulk to your shoulders – the real key to filling out your T-shirt. Again, in the front-rack position ( A), bend your knees to initiate the drive. Then, as you extend your legs, press the bells upward, arms straight ( B). Reverse the move to go into the next rep. Take deep breaths before starting the next round with deadlifts. You’ve got this.