By MH Staff - Posted on 25th November 2014
Build muscle and fry fat all over with this killer total-body routine.
1 Doug Nepodal, master kettlebell instructor
Best For: Firing up your metabolism, boosting your mobility and building functional, real-world strength and power.
Equipment: 20kg kettle bell (you can go lighter or heavier, depending on your strength and fitness level).
Focus: Muscle building, cardio, fat loss, mobility.
Kilojoules Burned: 1 271kJ.
How to do it:
Perform three sets of each of the first two moves. Do five supersets (back-to-back sets) of moves three and four. Rest one minute between sets/supersets.
Total Time: 20min
2 Single-arm Single-leg Straight-leg Dead Lift
Hold a kettlebell in your left hand at your side and lift your right foot a few centimetres off the floor. Keeping your right leg in line with your upper body, lower your torso until it’s nearly parallel to the floor. Return to the starting position. Do five reps, switch legs and repeat.
3 Kneeling Single-arm Press
Kneel on the floor with your knees shoulder-width apart and hold the kettlebell in your left hand (palm facing in with the bell resting on the outside of your forearm in front of your shoulder). Brace your core and press the weight straight above your shoulder. Do five reps, switch arms and repeat.
4 Kettlebell Swing
Place a kettlebell on the floor in front of you. Spread your feet slightly beyond shoulder-width, push your hips back and grab the kettlebell’s handle. Swing the weight between your legs and thrust your hips forwards, swinging the weight up to chest level. Swing it back between your legs and repeat. Do 20 reps.
5 Plank Crawl and Carry
Assume a push-up position with the kettlebell on the floor between your hands. “Walk” forwards, moving your hands in small steps. When the kettlebell is at your waist, move it forwards so that it’s between your hands again. That’s one rep. Do 10, alternating the hand you use to move the kettlebell forwards.