Grab a kettlebell and set up a running clock somewhere you can see it. This three-move throw-down is simple in structure, but challenging in execution. Start a timer for either 6, 12 or 18 minutes and work your way through as many high-quality rounds as possible of this bell and bodyweight mash-up. Keep your form tight, but the intensity high, resting just to catch your breath. Repeat once a week, aiming to beat your previous score.
01/ Get Down to Business
Hit the deck and begin with 5 burpees. Squat and place both hands on the floor between your feet. Jump your feet back into press-up position before lowering your chest to the ground. Press back up and hop your feet forwards, before jumping into the air. Control your breathing and keep all 5 reps explosive for full effect.
02/ Swing for the Fences
With a wide stance, hinge at your hips and grab a kettlebell from in front of you. Swing the weight backwards, high between your legs. Drive your hips forwards, creating momentum to explosively blast the bell up to eye level. Let the weight drop, returning you back into the hinge position and straight into rep 2 of 10.
03/ Put Your Feet Up
Lie down with the kettlebell behind your head, ready for a proper core- burner. Reach above your head and grab the handles of your kettlebell. Using the weight as an anchor, lift your feet, bend your knees and raise your hips by curling your pelvis towards your chest. Focus on squeezing your abs. Slowly lower your hips to the deck, but keep your legs raised. Maintain control, creating as much tension in your core as possible, for the full 15 reps.
04/ Back on Your Feet
With three moves and 30 reps ticked off, get back to your feet and start chipping away at the next round of burpees. Keep your form tight throughout and keep those swings powerful and explosive, driving the bell up with a hard hip thrust, then switch gears for reverse crunches, closing the ‘hinge’ with controlled and (excruciatingly) slow-tempo movements.
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