Kettlebell Killer: The 10 Minute Kettlebell Full Body Workout

Time: 10 minutes
Equipment: 1 Kettlebell
Results: Core stability, all over body workout for a strong, toned bod, self confidence and most likely boys bringing their milkshakes to your yard. These 3 movements work the core, legs, shoulders and back. There's a little bit of arms too! 

Warm up with 20 lunges, hip flexor stretches, downward dog, cat curl and cobra for 2 minutes.

Move 1: Classic Kettlebell Swing.
You know this one, you've done it in F45 classes for years now. Performed by sinking your hips back like you are going into a squat, then thrusting your hips forward and lifting the arms up so they are at shoulder height, with the kettlebell at your nipple line. 

Repeat for 45 seconds, 30 second rest. 

Move 2: Upright Kettlebell Row
Starting with your back straight, core activated, knees slightly bent and kettlebell resting at your hips (as seen in picture), pull it straight up so it reaches your nipple line and your elbows are flaring out above your shoulders. Keep your traps (muscles between your shoulderblades) secure in place to prevent injury.

Repeat for 45 seconds,  30 seconds rest.

Move 3: Single leg Kettlebell Deadlift
Note: This is CHALLENGING! Your core stability will develop super fast in order to hold this position. Starting with two feet on the ground, keep the kettlebell in one hand and raise the foot of the opposite leg, with your chest coming forward and leg raising up behind you; almost as if you are trying to be a horizontal line. Stop when you are a horizontal plank, then return up to starting position. Change legs. Move very slowly to maintain a strong core and flat back, careful not to compromise form. 

Modification: Leave both legs on the ground and just tilt your upper body towards the ground, leading from the hips and still maintaining a straight back. This will still be challenging, just a little easier as your feet provide you stabiliy. 

Repeat S-L-O-W-L-Y (count down from 3 seconds on the way down then another 3 on the way up) for 45 seconds. Rest for 45 seconds.

Repeat all exercises again until you've done each exercise twice.

Cool down with childs pose, hip flexor stretches, downward dog, cat curl and cobra for 2 minutes.

Get Defined: The 10 Minute Full Body Workout for a Strong Bod

Time: 10 minutes
Equipment: Dumbbells, Kettlebell
Result: Long, strong legs; amazing arms and a compact core: this is an all over body workout designed to rev your metabolism through the roof! 

Make sure you pick weights that allow you to perform each exercise 12-15 times without compromising form.

Warm up: arm swings, leg swings, 10 bodyweight squats and 20 bodyweight lunges.

Move 1: Backwards lunges with overhead dumbbell press
Start with dumbbells resting next to your shoulders, lunge backwards and push up the weights so your arms are extended over your head. With your weight in your front heel, return to starting position and repeat with opposite leg.

Perform this for 12-15 reps - if the weight doesnt allow you to reach this rep number; pick a lighter / heavier weight. Then rest for 30-45 seconds.

Move 2: Sumo Goblet Squats
Now first, be sure to look REALLY excited about doing this (as demonstrated in the clip!). Pointing your feet out like a ballerina, squat down (imagine sitting on a chair) and squeeze your inner thighs together to come back up, as well as pushing through your heels. Your knees should be behind toes. The Kettlebell remains at the chest for the whole movement. Movement should go down in 5 (yes 5!) seconds, up in 1 second.

Perform this for 6-8 reps - if the weight doesnt allow you to reach this rep number; pick a lighter / heavier weight. Then rest for 30-45 seconds.

Move 3: Regular Squats with Dumbbells
Your regular squats become more fun when you add dumbbells, definitely. Imagining you are sitting on a chair, keeping your core activated, lower down to squat position, hold for 3 second, then raise up to starting position.

Perform this for 8-12 reps - if the weight doesnt allow you to reach this rep number; pick a lighter / heavier weight. Then rest for 30-45 seconds.

Move 4: Straight arm extensions
Like weighted punches, except this is slower and more intense. Keeping your elbows at shoulder height and core switched on, extend your arm straight, pause for 3 seconds at full extension and pull it back to starting position. Switch to opposite arm. Keep the core strong and rotate the torso slightly to allow for maximum power. 

Perform 6-8 reps on each arm. If the weight doesnt allow you to reach this rep number; pick a lighter / heavier weight. Then rest for 30-45 seconds.

Cool down with a gentle... frog squat, hip extension stretch, arm swings and shoulder rotations.