BE ARMED FOR FASTER CALORIE BURN
Fuse the fat burn of goblet squats with the satisfaction of arms day with the KETTLEBELL SQUAT, CURL AND PRESS
The changeover from December’s roast dinners to January’s steamed broccoli signals an annual changing of the guard. Whatever your training aims in the previous 12 months, now is the time to focus on weight loss. Which is boring, difficult and often achingly slow to offer up signs of progress.
So, this year, we’re supplying you with a move that will burn maximum calories while also providing the instant gratification of pumped-up arms, thanks to its added curl and press – which should keep you motivated beyond the first two weeks of 2019.
“This movement activates your quads, glutes, shoulders, biceps and triceps,” says PT Scott Laidler. “That’s a lot of muscle mass being stimulated at the same time, really ramping up your metabolism.” There’s more benefit to targeting your biceps, too. “The curl forces you to spend more time at the bottom of the squat, which is where you’re likely to be weakest,” says Laidler. “Although you’re not lifting heavy now, building strength here will prepare you to add more weight in the coming months.”
Deploy three sets of 15 reps at the end of your home workouts, then return to the gym leaner, stronger and with far tighter shirt sleeves once the eager crowds have dispersed. It’s the shot in the arm that your New Year weightloss workouts are hungry for.
01 THE LOW DOWN
Start in a deep squatting position, with your arms extended downward, holding a kettlebell on the floor. Point your toes out if you’re struggling to sink low enough.
02 CURL UP
From the squat, brace your core and focus on curling the weight up to your chest. Engage your glutes, push your heels into the ground and drive your body upward until your legs are locked.
03 OVER YOUR HEAD
In one fluid movement as you come to the top of your squat, press the kettlebell straight over your head. Try to keep your ribs down and core tensed to prevent your back from arching.
04 PRESS TO IMPRESS
Finally, hinge at your elbows to lower the kettlebell behind your head, then press it back up. Drop the weight to your chest and lower back into your deep squat. You have 14 left to go.