Grab a set of kettlebells and position them next to your gym's BikeErg (any sort of bike will do in a pinch). MH Elite trainer Tom Kemp's short but very sharp session tasks you with three kettlebell moves that decrease in difficulty but increase in reps. After that, you've got a 500m spin on the bike.
Kemp's challenging you to complete five rounds of the workout, either as a finisher or, let's be honest here, as a workout in and of itself. Take one minute's rest between rounds. It's totally up to you whether you perform it shirtless. But it seems to help.
Watch Tom run through the movements and then find the full workout description below.
1) Kettlebell Thrusters x4
Hold two kettlebells by their handles, with the weights resting on the back of your shoulders. Slightly bend your knees and squat down, keeping your legs in line with your shoulders. Drive through your legs and straighten them, extending your arms as you do to raise the kettlebells above your head. Squat down and repeat.
2) Dual Hang Squat Clean x8
Stand grasping your kettlebells between your legs, which should be slightly wider than shoulder-width apart. Bend at your hips and knees, letting the kettlebells hang above your knees. This is the starting position. Explode up, shrug your shoulders, and roll your wrists back to “catch” the bells at your shoulder girdle. Squat down before returning to the starting position. That's 1 rep.
3) Dual Swing x12
Holding your kettlebells a couple of feet in front of you. Stand with your feet slightly wider than shoulder-width apart and bend your knees to lean forward. With your back flat, engage your lats to pull the weight between your legs (be careful with how deep you swing) then drive your hips forward and explosively pull the kettlebells up to shoulder height with your arms straight in front of you. Return to the start position and repeat without pauses.
4) BikeErg 500m
Set up on the bike – your back should be straight and the saddle adjusted so you have a slight bend in the knee at the bottom of your cycle. Track your knees directly over the pedals to ensure you're putting out full power. Give us 500m. Then get back the bells.
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