WORKOUT #3 SWING IT TO WIN IT
The best thing about working with a kettlebell is that it’s really rhythmic. Whether you’re swinging, squatting or pressing, you’ll focus on your breathing and feel the momentum of the weight as your body moves – which helps you switch off from everything else. Here, we’ll be taking on some more challenging movements to keep you in the moment. Do your 60 seconds per move, then have a minute’s rest and think about getting your heart rate back down. Do three rounds in total. Enjoy yourself. These 15 minutes are just for you.
01 KETTLEBELL SWING
Holding a kettlebell between your legs, start the movement by hinging your hips as if you were trying to push a door open with your glutes, swinging the weight back (A). Now, drive your hips forward to lift the kettlebell to shoulder height, bracing your core (B). Let the momentum bring you straight back down into the next rep, and try to get into a flow.
02 KETTLEBELL GOBLET SQUAT
Hold the kettlebell as close to your chest as you can (A). Move your hips backward, then drop into a squat (B). Your elbows should come in between your knees at the bottom. Drive back up, tensing your glutes at the top. Think about tucking your elbows into your ribs as tight as you can, so you don’t tire out your arms holding the weight.
03 KETTLEBELL CLEAN AND LUNGE
Grab the bell with one hand. Start a swing the same way as with the twohanded version, but pull the weight up close to your body, jamming your elbow into your ribs to flip the bell and catch it at chest height in the crook of your elbow
(A). Now lunge forward with your other leg (B), pushing off that front leg to stand up. Return the weight to the floor and switch sides.
04 KETTLEBELL RDL HIGH PULL
Start with the kettlebell held in front of you, arms straight and core braced. Send your hips back to lower the weight down your legs. As it passes your knees, bend them to allow the bell to travel all the way to the ground (A). Come back up, extending your knees and then hips to drive the weight up (B), as close to your chin as you can.
Not too close, obviously.