Tuesday, October 16, 2018

Used for decades by Russian soldiers, kettlebells have found favour in the UK in the past few years – and with good reason. Their top-mounted handle makes them ideal for ballistic, swinging movements, giving options that are hard to replicate with dumbbells or a bar. And because moves like the swing, clean and press, and Turkish get-up hit virtually every muscle group, you can combine them in a high-rep workout that both torches body fat fast and creates lean muscle mass to transform your body shape.

As with any effective fat-torching workout, this 100-rep kettlebell circuit session is highly challenging and designed to shock your body into changes. Follow it perfectly and you’ll work multiple muscle groups and send your heart rate soaring, which is how to make big changes to your body in the shortest possible time.

How To Do This Workout

This circuit has six kettlebell exercises that you perform in order. You only rest – for three minutes – at the end of the final exercise. You’ll do three circuits in total.

To ensure this workout burns as much body fat as possible, follow the form guides closely to work your muscles effectively and safely. And remember to keep your abs tight and engaged for the duration of the circuit to work your core harder and keep your body in a more stable and secure position.

Use a 16kg kettlebell for this circuit if you are new to this equipment to fully master the movement patterns. Then go heavier.

1 Kettlebell swing

Reps 15 Rest 0sec

How Swing the kettlebell between your legs with both hands, and then pop your hips forward to drive it up to head height.

Why The classic kettlebell move will work all your major muscle groups and start to send your heart rate upwards.

2 Single-arm swing

Reps 10 each side Rest 0sec

How Swing it between your legs with one hand, then pop your hips forwards to drive it up to head height. After ten reps switch hands.

Why It’s a harder variation of the first move to increase the intensity, up your heart rate further and work your muscles harder.

3 Clean and press

Reps 10 each side Rest 0secs

How Swing the bell up, then bend your elbow to rack it. Then press it directly overhead. Lower slowly.

Why As well as keeping your heart rate high, this introduces some direct shoulder and triceps work.

4 Clean

Reps 10 each side Rest 0sec

How Swing the bell up and as it moves upwards, bend your elbow and let the handle slide down into your palm to rack it.

Why This works each shoulder and the triceps of each arm individually to ensure balanced gains – while keeping your heart rate high.

5 Thruster

Reps 15 Rest 0sec

How From the rack position, lower in a squat. Then drive upwards fast, using the momentum to press the weight overhead.

Why This is a total-body move that works your legs, glutes, core and shoulders to build muscle as well as torch fat.

6 Turkish get-up

Reps 5 each side Rest 3min

How Press the bell up and use your left arm for support as you rise onto your right knee, then stand. Reverse back down.

Why The circuit ends with a tough but rewarding move that thoroughly tests your abs to sculpt a six-pack.