Full-body blast

● Body Book Kettlebell workout Full-body blast

T h i s 2 8 - m i n u t e exe r c i s e p r o g r a m w i l l h e l p yo u s c u l p t s u p e r - l e a n m u s c l e a t wa r p s p e e d .

How It Works

■ Kettlebells streng then muscles and connective tissue. So whether you’re in a barebones home g ym or a hotel g ym while you’re travelling, you can use these training methods for great results. In this case, it’s good to do the exercises for time rather than reps, which makes training with whatever equipment you have more fun. Count up how many total reps you do for an exercise in the workout, then race the clock and tr y to beat it the next session.

1 GOBLET SQUAT

Hold a kettlebell (or a dumbbell by one of its ends) with both hands under your chin. Stand with feet at shoulder width and twist your feet into the floor so your toes turn out about 30 degrees. Squat, pushing your knees out so your elbows can move in between them. Go as low as you can without losing the arch in your lower back and come back up.

2 SIDE-TO-SIDE SWING

Stand with feet wider than shoulder width and hold a kettlebell (or a dumbbell by one of its ends) with both hands between your legs. Squat down a bit so hips and knees are bent and swing the weight up and over your left shoulder. You can pivot on the trailing leg but don’t let your foot come off the floor. Control the descent and repeat on the opposite side.

Directions

Per form the workout up to twice per week on a separate day from your other weight training. Complete one set of each exercise in sequence, and then repeat the sequence for four rounds. You’ll per form reps of each move for 30 seconds and rest 30 seconds between them. The entire workout should take just 28 minutes. Keep track of your reps on each lift and tr y to improve those numbers each time you repeat the workout. Be sure to choose weights that allow you to work for the prescribed amount of time, and take into account the multiple rounds you’ll be per forming.

3 DEADLIFT TO CLEAN AND PRESS

Place a kettlebell or dumbbell on the floor. Stand behind it with feet shoulder width. Bend your hips back and, keeping your back flat, reach down to grasp the handle. Allow your knees to bend as needed. Extend your hips and knees to lift the weight off the floor and explosively heave it to shoulder level. From there, press the weight straight overhead. Alternate sides each round.

4 REVERSE LUNGE

Hold a dumbbell or kettlebell in one hand and step backward. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor. Alternate sides each round.

5 SEATED RUSSIAN TWIST

Hold a dumbbell or kettlebell and sit on the floor with hips and knees bent 90 degrees. Twist to one side as far as you can. Turn to the other side. That’s one rep.

6 DUMBBELL SWING

Hold a dumbbell by one of its ends or a kettlebell and stand with feet shoulder-width apar t. Bend your hips back and swing the weight through your legs and behind you while keeping your lower back flat. Bend your knees as necessar y. Explosively extend your hips to swing the weight up to shoulder level.

7 ONE-HALF TURKISH GETUP

Hold a kettlebell or dumbbell and lie on your back on the floor. Press the weight straight over your head and bend the knee on that same side 90 degrees. Raise your torso off the floor and turn to the non-working side. Lower back down. That’s one rep. Alternate sides each round.