Routine and Model: Rita Catolino, Fitness Model, Coach and Trainer | Photography by Paul Buceta
Reps: 10 per side
Set up: Holding a kettlebell in your left hand, stand in front of a bench with feet together. Extend your arm to raise the kettlebell straight up.
Action: Place your right foot on the bench (a). Press firmly into your heel as you step up, extending your left leg behind you, contracting the glute muscle (b). Slowly lower your left leg, followed by the right. Complete all reps, then switch sides.
Set up: Squat down and grasp the kettlebell handle with one hand, using an overhand grip (a).
Action: Bend your elbow to pull the kettlebell off the floor and extend your legs (b). As you extend, “drag” the kettlebell upwards in front of your body, rotating your wrist and thrusting it straight upwards when it reaches shoulder height (c). Reverse the motion to lower, and repeat for all reps, then switch sides.
Set up: Get into a plank position with your feet on the bench, laces down. Bend your right knee and lift your foot off the bench, keeping your core engaged (a).
Action: Initiate the movement by lowering your chest towards the ground and bending your elbows (b). Hold, then contract your hamstring and straighten your leg to return to the starting position.
Set up: Get into a lunge with the right foot in front and place your palms on the floor by the inside of your foot, approximately shoulder-width apart.
Action: Press into your palms and quickly switch legs by jumping your left foot in front and extending the right leg back. Continue alternating for all reps.
Set up: Stand with your feet shoulder-width apart, knees slightly bent, holding the kettlebell in your right hand between your legs (a).
Action: Thrust your hips forward, extending your knees, to swing the kettlebell up to chest height. Raise your other hand to grab the kettlebell handle while it’s in the air and switch hands (b). Continue alternating arms for all reps.
Ideally, combine this workout with a heavy lifting day to get max metabolism boost.