THIS WORKOUT IS as simple as it is fast and effective. One piece of kit – a single kettlebell – and 300 reps to target your chest, entire posterior chain, and quads. This full-body workout is all about efficiency, so we won’t waste any more of your time.
You’re going to be working in a high-rep chipper format, ‘chipping away’ at the prescribed reps of each movement, breaking up the reps only as necessary to maintain impeccable form, but working through each round as ferociously as possible, pushing each set close to failure.
Single kettlebell workout
Perform 50 reps of each movement before starting the circuit again, this time performing 30 reps of each, then finishing with a final round of 20 reps.
1. Press-up x 50,30,20
Drop into a strong plank position, with your core tight and hands on your dumbbells, bend your elbows to bring your chest to the floor. Keep your elbows close to your body as you push back up explosively.
2. Kettlebell Swing x 50,30,20
With the kettlebell between your legs, hinge at your hips, swinging the weight backward. Drive your hips forward explosively using the momentum to swing the bell up to your eye line. Let the bell take you back down and into rep 2. Repeat.
3. Kettlebell Goblet Squat x 50,30,20
Standing tall, hold the weight close to your chest. Sink at the hips and drop into a squat. At the bottom, your elbows should be almost between your knees. Drive back up explosively and repeat. Keep the weight close to your body throughout.
This article originally appeared on Men’s Health UK.
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