If You Have a Kettlebell
Kettlebells offer a unique combination of cardio and strength in a short period of time. This killer, high-intensity circuit will work your shoulders, back, arms, abs, glutes, and legs, all with one simple tool, says Guy. Perform this circuit three times, taking as little rest as possible.
- 30 Double-Arm Russian Swings: Swing to chest height, driving with your hips, not your lower back.
- 20 Goblet Squats: Hold the weight in front of your chest, squat down with feet slightly wider than shoulder width.
- 20 Push Presses: With the kettlebell held in front of your shoulder, bend the knees slightly then push up through your legs to drive the weight up. Do 10 reps on each side.
- 30 Single-Arm Russian Swings: Swing to chest height, driving with your hips, not your lower back. Do 15 on each side.
- 20 Kettlebell Push-Ups: Hold a plank with the kettlebell under one shoulder. Place your hand on top of the weight and lower your chest as close to the ground as possible. Do 10 reps and switch sides.
- 20 Bent-Over Rows: Lean forward about 45 degrees with soft knees. Pull your elbow up, drawing the weight to your chest. Do 10 on each side.
- 30 Double-Arm American Swings: Driving with your hips, swing bell overhead with locked out elbows.
- 20 Russian Twists: Sit with knees bent, feet lifted off floor, holding the bell in front of your chest. Twist to tap bell on floor beside your right hip, repeat on opposite side for one rep.
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