Short on time but keen to punch out a high-intensity workout that will hit every major muscle group in your body while working both your aerobic and anaerobic systems?
Trainer BJ Gaddour has your solution. All you need is a single kettlebell (or dumbbell) and a willingness to sweat.
Here’s how to do it . . .
Holding the kettlebell in your right hand, hoist it to your shoulder. Tensing your core, push the ‘bell overhead, fully extending your elbow.
Do 10 reps then move straight to . . .
Still holding the kettlebell in your right hand, push your hips back and swing the ‘bell back between your legs, then thrust your hips forward to hoist the ‘bell to shoulder height. Remember: this is a hip hinge movement, not a squat. Don’t bend your knees too much at the bottom of the movement.
Do 10 reps then switch the kettlebell to your left hand and repeat both moves. That’s one round.
Aim to complete 5 rounds as fast as you can or do as many rounds as possible in 10 minutes.
Keep track of your numbers (either time or rounds) and aim to beat that figure next time you tackle this workout.
Want another rapid-fire fitness challenge? Try the push-up workout from hell
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