To move well for years to come, you need more than just muscle. You need power –that is, the ability to create force quickly. Happily, you can do it in 30 minutes using just one piece of gym equipment
FITNESS FIX MUSCLE UP AT HOME
YOUR POWER
This workout was created by Jerry St Louis, a New York-based PT and kettlebell specialist. It was modelled by his colleague and fellow PT Colin Daring, who is 53 years old.
DIRECTIONS: Do reps of each move for 1 min, then rest for 30 secs.
Do 3 rounds of each movement, then move on to the next exercise.
You can attack this workout 4 or 5 days a week. On all other days, go for a 20-min run or walk.
01 KETTLEBELL DEADLIFT
Blast your hamstrings and glutes with this critical lift. Stand over a kettlebell, shins parallel to the ’bell, feet shoulder-width apart, then push your bum back and lower your torso until you can grab the ’bell with both hands. Tighten your abs. Stand and squeeze your glutes. Lower. That’s 1 rep.
WARM-UP
SQUAT TO PLANK WALKOUT
Start standing, then push your bum back and bend at your knees and hips, lowering into a deep squat. Place your hands on the floor and crawl forwards until you’re in press-up position, abs tight. Reverse the moves to return to the start. The entire series warms up every muscle in your body. Do reps for 1 min, then rest for 30 secs. Do 2 rounds, then begin the workout.
02 PLANK DRAG
Challenge your core to stabilise your entire torso. Get in press-up position, a kettlebell just outside your left hand. Keeping your hips square to the floor, reach your right hand towards the ’bell; grab it and pull it to the right. Return to press-up position. Repeat on the other side. That’s 1 rep.
03 PLANK ROW
Build mid-back muscle to protect your shoulders. Start in press-up position, your right hand on a kettlebell handle. Keeping your hips and shoulders square, row the ’bell to your right hip, then back down. That’s 1 rep. Do reps for 30 secs on your right side, then 30 secs on your left side.
04 KETTLEBELL SWING TO SQUAT SWING
Stand 50cm behind a k
