15-minute ketttlebell workout

15-minute ketttlebell workout

 
The secret to shaving time off your workout without sacrificing results: doing dynamic combo moves that target at least two muscle groups (think quads and biceps) in each rep, says group fitness trainer Paul Katami, who created this routine. “They are great time savers and challenge your stabiliser muscles, which help improve core strength and balance.” While you can use a dumbbell for these moves, a kettlebell’s weight isn’t evenly distributed, so your muscles have to work harder to steady the bell with each lift or swing.

Three or four times a week, do two sets of this circuit with a three-to-five kilo kettlebell. Complete the prescribed reps of each exercise, moving from one to the next with little or no rest.

SWING WITH LEG RAISE 
Start in a half squat, holding the kettlebell between your knees, arms straight and chest up (a). Swing the weight overhead, arms straight, and raise your right leg straight out to the side (b). Return to start and repeat with the left leg. That’s one rep. Do 15.

 

LATERAL LUNGE WITH BICEPS CURL
Hold the bell in your right hand, step to the left, and lower into a side lunge (a). Curl the weight up towards your left shoulder (b). Reverse the move to return to standing. That’s one rep. Do 12 to 15, then repeat with the other arm and leg.

 

SQUAT TO ROTATIONAL PRESS 
Hold the bell at your chest and lower into a squat, chest up and back flat (a). As you stand, rotate your feet and torso to the left, pressing the weight over your left shoulder (b). Return to standing and repeat, rotating to the right side. That’s one rep. Do 10.

 

THREAD TO ROW 
Start with the bell in your right hand. Lunge forward with your left leg and pass the bell under your leg to your left hand (a). Step back to standing, then row the weight up to chest level (b). Lower the weight. That’s one rep. Repeat on the other side, and continue for 20 total reps.

• 5-minute ketttlebell workout  

Killer Kettlebell Workout