Ready to get in killer shape? Add this workout at least once a week into your normal routine and reap the benefits of toned muscles and increased cardiovascular health.
Do all of these as a circuit, and perform the circuit four times.
KB Swings: 15 reps
The key point is to move with your hips at the beginning of the movement through to the completion of the swing. You start by swinging the kettlebell down between your legs and then swing it up to chest level. Explode with your hips while tightening your core and locking out your knees. Pull up your thighs, tighten your glutes and your abs. Then swing the kettlebell back down between your legs and repeat.
KB Squats: 12 reps
The movement is performed by sitting back like you’re sitting in a chair. Looking straight ahead at all times, squat as low as you can and pause at the bottom. As you squat down, push your knees out. You should squat between your legs, keeping an upright torso, with your head and chest up. Rise back up by driving through your heels and repeat.
KB One-Hand Snatch and Press: 8-10 reps
Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position. Look straight ahead and swing the kettlebell back between your legs. Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the weight locked out overhead.
KB One-Legged Deadlifts: 12 reps each leg
Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.
Tire Smash: 10-12 reps each position
Lay the tire on its side. Using a sliding grip, take a diagonal swing stance with either foot forward and start smashing. Perform as many reps as you can in 30 seconds. Rest 20 second and swing from the opposite side. Switch to overhead swings. Rest up to two minutes and move on to the next exercise.
Chains (or Ropes): 30-60 seconds
Grab ahold of each end of a set of chains or ropes and alternate arms up and down. Be sure to slam the chains down each time. You’re going to feel the cardio burn with this one, too! Rest for up to a minute and move on to the next exercise.
Elevated Pushup: 8-10 reps
Lie face down with hands about 36 inches apart from each other holding your torso up at arms’ length. Place toes on top of a flat bench, ball, or other item so you are elevated. The higher the elevation, the higher the resistance of the exercise. Inhale as you lower yourself until your chest almost touches the floor. Breathe out as you press your upper body back up to the starting position and squeeze your chest. After a one second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
By Torrie Wilson; Photos by JamesPatrick.com