Routine by Rita Catolino, fitness model, coach and trainer
Kettlebell training has gained mega popularity in recent years due to its dynamic multi-joint movements, full-body integration and effective core stabilization. So if you’re craving a session with the bell, look no further than this quick-yet-killer program. With just six exercises, this 25-minute routine boosts your metabolic rate for increased fat burning, so you’ll feel confident you’ve put in the work despite being pressed for time.
Booty bonus: You will get a great posterior chain activation thanks to the hip thrusting movements used to power those swings and squats.
HOW TO: Perform each exercise for 1 minute. Rest 10 seconds, then move on to the next exercise. At the end of all 6 exercises, go back to the top and repeat for a total of 3 rounds.
EQUIPMENT: Stop watch or interval timer, Kettlebell (you may want to use two of different weights)
TIMES PER WEEK: 2-3
CALORIES BURNED: Approx. 250-300
AROUND THE BODY
Standing with your feet hip-width apart, swing the kettlebell clockwise around your hips, passing it from one hand to the other behind your back, and again when it is in front of you. Move your hips in the opposite direction for momentum. Complete 1 minute of work, rest 10 seconds, then repeat counter clockwise.
LATERAL OVERHEAD SWING
Holding the kettlebell with both hands, stand with feet hip width apart and bend your knees slightly. Begin swinging it from side to side with straight arms, pivoting on your toe, building the momentum until the kettlebell is overhead and your torso is twisted in to face the direction of the swing.
ALTERNATING
ONE-ARMED SWING
Stand with feet hip-width apart, knees slightly bent. Holding the kettlebell with one hand, place your other arm straight out next to you for stability. Bring the bell down between your legs (A). Now thrust your hips forward to propel it upwards (B). As the bell comes up to chest-height, switch arms in the air, grabbing it with the opposite hand in a fluid motion (C), and repeat the swing on that side. Continue alternating arms with each swing.
GOBLET SQUAT
Take a wide stance, holding the kettlebell upside down so the bell is in front of your chest and the handles are pointing down. Bend your knees and lower your hips into a deep squat, allowing your elbows to come between your knees. Thrust your hips to come up to standing, contracting your glutes at the top of the movement.
SQUAT TO HIGH PULL
Place feet wide apart and hold the kettlebell with two hands with arms extended downwards. Bend your knees and squat down, lowering the bell towards the ground (without touching it) (A), then extend through the hips to come up, bending your elbows and bringing the kettlebell to your chin (B). Lower back down and repeat.
BURPEE TO SQUAT PRESS
Place the kettlebell on the ground and jump down into plank position so that it is in front of you, near your chest (A). Jump your feet up to your hands and grab the kettlebell by the horns as you come up to a low squat (B). Start to extend your legs to come up to standing while at the same time, “tossing” the bell so you can grab it from the bottom (C), and press it straight up overhead (D). Lower and repeat.
