Use this Kettlebell workout to boost your metabolism and shape up for summer.
Do each move for the designated time and number of sets, before going onto the next one. Take 30 secs’ rest between each move.
SINGLE ARM SQUAT TO PRESS
Works: Quads, glutes, hamstrings, core, shoulders and arms Time: 30 seconds each side Sets: 2 Start in a squat position, holding a kettlebell over your shoulder, palm forwards. As you stand up, squeeze your glutes, engage your core and press the kettlebell directly above your shoulder (A). Lower the kettlebell back to your shoulder (B), then push your hips back and lower back into a squat.
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PLIÉ SQUAT TO ROW
Works: Inner thighs, glutes, hamstrings, shoulders, core Time: 45 seconds Sets: 3 Stand with your feet wider than hip-distance apart and at a 45° angle, and hold a kettlebell in an overhand grip. Sit back into a squat, keeping your core engaged, shoulders back and chest up (A). Drive your weight into your heels and stand up straight, then lift your elbows to row the kettlebell up to chest height (B). Pause, then lower the kettlebell back to the start.
SIDE LUNGE AND PRESS
Works: Inner thighs, glutes, shoulders, chest and core Time: 30 seconds each side Sets: 2 Stand, holding a kettlebell in both hands in front of your chest. Take a large step to the right and lower into a side-lunge position, keeping your core strong, knee in line with your ankle, chest up and shoulders back (A). Sit back as far as you can, then drive all your weight into your heel and balance on your right leg as you lift your left knee and press the kettlebell over your head (B).
Works: Abs and obliques Time: 30 seconds Sets: 3 Sit on the floor with your knees bent and feet flat on the floor. With both hands holding the kettlebell by your chest, lean back so your body is at a 45° angle and your feet come off the floor (A). Pulling your belly button towards your spine, rotate to the right, pause, then reverse the movement and rotate to the left (B). Keep twisting from side to side.
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