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.
TIMES PER WEEK: 2-3
CALORIES BURNED: Approx. 250-300
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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.
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.