GUIDELINES
• This is an interval training programme, alternating strength and cardio, so stick to the order of sequence.
• Targets are 12 repetitions of the toning exercises and 60 seconds of the dynamic exercises; 2-3 circuits.
• Warm up with around five minutes of cardio, moving your limbs through their range of motion.
• For maximum results, go slow on the strength exercises and go harder on the cardio.
• Never hold your breath; try to exhale on the exertion.
• Don’t perform this workout directly after eating and sip water as you go.
• Cool down with around three minutes of gentle cardio to avoid possible dizziness.
• Technique is important to control momentum, so start with a light weight.
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CROSS SQUAT
1. Stand tall, holding the weight in both hands at chest height.
2. Place one foot behind the other on the ball of the foot. Keeping your front foot flat, bend the knees to lower down as far as comfortable.
3. Ensure the front knee points forwards, abdominals are pulled in tight and your head is up. Alternate sides on each repetition.
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STEP TOUCH
1. Start with your feet together, holding the kettlebell down low in one hand.
2. Take a wide step to the opposite side from the kettlebell, at the same time lifting it to the chin.
3. Step the other foot in the same direction, swap hands and lower the weight on the other side.
4. Repeat to return, so you’re moving side-to-side, one step in each direction. When lifting the kettlebell, lead with your elbow so it goes up high.
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TURNAROUND SWING
1. Stand up straight, feet hip-width apart, while holding the kettlebell in both hands.
2. Bend your knees a little, push your butt back and let the kettlebell drop between your legs.
3. Forcefully push your hips forwards to swing the kettlebell up to face height, turning as you do so. The turn can be achieved either by 2-3 small steps, one pivot step or a jump of both feet. Once there, immediately lower into the preparation positions and swing again
4. Squeeze your butt to ensure the swing comes from the hip movement, not a shoulder lift.
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SQUAT PRESS
1. Stand with your feet hip-width apart, holding the kettlebell in both hands in front of your chest.
2. Bend your knees and push your butt back, keeping the weight in your heels, not your toes.
3. Simultaneously lift the weight above your head, but slightly in front of your body line. Keep your belly button drawn in to stop your back arching and don’t lock out your elbows.
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LUNGE TWIST
1. Stand with your feet apart holding the weight in both hands at chest height.
2. Step your foot a long stride behind and place it on the ball of the foot.
3. Bend both knees to lower down, simultaneously turning to the side of the front leg.
4. In one movement, step back up and turn the upper body to the centre. Ensure no twisting of the knees, keep your shoulders back when turning and your core engaged at all times. Alternate sides on each repetition.
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JACKS
1. Start with your feet together, holding the kettlebell down low in one hand.
2. Lift the kettlebell and lower it in the middle, in both hands, as you jump your feet out wide.
3. Jump your feet in together again, but lift the kettlebell in the other hand and lower it to the side.
4. Continue to alternate sides, keeping the landings soft to protect your ankles, knees and hips
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CIRCLE SQUAT
1. Stand with your feet wide apart, weight in both hands above your head, with your arms extended.
2. Bend one knee (keeping the other leg straight) and simultaneously circle the kettlebell to that side.
3. Continue lowering the kettlebell towards the floor, shift your bodyweight to the centre, both knees bent.
4. Straighten the leg and shift your bodyweight to the other side and circle the kettlebell upwards.
5. Straightening your leg to raise you to the start position, simultaneously lift the kettlebell to overhead. Alternate direction on each repetition.
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OVER THE TOP
1. Stand with your feet out wide, toes pointing outwards, knees bent and the kettlebell down between your legs.
2. Swing out to the side and up overhead by pushing with the free hand and driving up from the squat.
3. Rotate your arm so you can swap hands at the top.
4. Swing down to the other side, controlling momentum and bending your knees into the squat again. Let the kettlebell swing past the centreline and cushion it with your free hand, ready to push it back. Alternate direction on each repetition.
