Do the circuit twice a week, never on back-to-back days, so your muscles have time to recover. If you play high-intensity sports such as basketball or tennis; begin with 1 bout a week, and work up to 2 as you get fitter.
How Hard to Push
In your first week of workouts move at a steady, methodical pace to dial in form and build up your cardiovascular endurance. In the weeks following, use a stopwatch and focus on shaving second off your total time.
Get Even Leaner
When you can’t complete the workout any faster, it’s time to use a heavier kettlebell — but still execute perfect form. Drive hips forward for the swing, stay level in the carry, and don’t allow shoulders to slump during the squat.
A Note on Kettlebells
These weights get you leaner faster than dumbbells because they’re so unwieldy; using them requires more muscles to fire to keep you stable. That also means if you’re new to bells, you should start with a 12kg weight, then work up.
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