Looking for a tasty little kettlebell session to get stuck into the next time you’re at the club?
Make sure you’re warm, grab your bell and a mat and complete between 1 and 3 rounds as fast as you can with a 1 minute rest between rounds.
Tag @VirginActiveSA in your Workout of the Day selfies.
Kettlebell Swings x 20 reps
Tip: Maintain a flat back and don’t choose a weight that is too light or too heavy that you struggle to execute the move with the correct form.
V-Situps x 10 reps
Tip: Keep your core engaged throughout the move so you’re not just falling back down onto the mat, but rather controlling the movement by using your core.
Kettlebell Goblet Squats x 20 reps
Tip: Squat as though you are about to sit into a chair. Don’t compromise form for depth of squat and keep your elbows parallel to the floor when squatting down and keep the core engaged.
Kettlebell Russian Twists x 10 reps
Tip: Keep your core engaged and your eyes looking forward as you execute the move. Try to keep your body as still as possible, you don’t want to be rocking around.
Kettle Bell Situp Press x 20 reps
Tip: Choose the right weight, you don’t want your technique to suffer because you’ve chosen a weight that is too heavy. Keep the movement slow and controlled while really focusing on keeping your core engaged.
Butterfly Situps x 10 reps
Tip: Try and keep your legs as still as possible and really engage your core to help you get up and down. Exhale as you go up and inhale on the way down. Slow and controlled is key. As your strength improves, you’ll get faster.
Kettlebell Racked Lunges x 10 reps on each side
Tip: The lunge is more important than the kettlebell. Work on your lunge technique before adding the weight if it’s not quite there yet. Stand hip-width apart, step forward bending both knees at a 90 degree angle before shifting weight onto the front leg. The depth of your lunge will improve over time, listen to your body.
Burpees x 10 reps
And for your final move… the one everyone loves to hate.
Tip: Start slow and controlled before building speed and don’t be afraid to regress the move if you see that your form isn’t perfect. Step into the moves rather than jumping. Remember, slow is better than not at all!
Then take a 60 second break and start from the top.