Grab your kettlebell and let’s go!
SQUAT & PRESS
KETTLEBELL SWING
KETTLEBELL HALO (EACH DIRECTION)
AROUND THE WORLD (EACH DIRECTION)
3 x 12
Squat & Press
- Stand with feet hip width apart holding the kettlebell in front of you close to your chest
- Squat down dropping the hips and keeping your head and chest up
- As you drive back up to standing position use the momentum and push the kettlebell up over your head
- Lower the kettlebell back to your chest and repeat
Kettlebell Swing
- Take the feet slightly wider than hip width
- Hinge your hips back, keeping your knees soft and back straight, then send the kettlebell back between your legs feeling the stretch in your hamstrings
- Drive the hips forward using momentum to push the kettlebell up to around eye height in front of you
- As the kettlebell lowers reach back through your legs keep the knees soft and hinge your hips backwards again so that you feel the stretch in your hamstrings and then repeat the movement
Kettlebell Halo
- Stand square and holding the kettlebell in both hands just under your chin
- Engage your core and keep your hips stable facing forwards
- Take the kettlebell in a circle around your head keeping it as close to the base your neck as you can
- Aim to keep your elbows tucked in throughout the movement
- Repeat for desired reps in both directions
Around The World
- Start standing square with your chest lifted and core engaged
- Holding the kettlebell in one hand, begin to circle the kettlebell around your hips passing it smoothly from one hand to the next directly in front and then behind the hips keeping it close
- Maintain strong in your position, core tight and your body should be motionless other than your arms
- Repeat for desired reps in both directions
COMPLETE 12 REPS OF EACH MOVEMENT FOR 3 ROUNDS
Let us know how you find it and tag us on social media in your sweaty selfies after this one!