17SAVED BY THE BELL A
This kettlebell complex hits you with multiple reps and minimal rest. You’ll get fitter, faster
DIRECTIONS:
Single-arm complex
Grab your kettlebell, then complete the entire complex, doing all reps of each move without putting the bell down. Rest for 90 secs, then repeat on the other side. Do 3 sets.
FITNESS FIX BUILD AND BURN
DIRECTIONS: Do the exercises in order. Do 3 sets of each complex and rest 90 secs between sets, unless otherwise noted. Do this 4 days a week; on all other days, run or walk for 20 mins.
KETTLEBELL ROW
Stand holding a kettlebell in your right hand at your hip, abs and glutes tight. Push your bum back and lower your torso until the bell is just below your knees; try to keep the bell near your shins and keep your abs tight. This is the start. Then squeeze your shoulder blade and row the bell to your right hip. Lower with control. That’s 1 rep; do 5.
WARM-UP
DEEP LUNGE ROCKBACK TO SPIDERMAN WITH ROTATION
Start in press-up position, then step your right foot to just outside your right hand. Straighten your right knee and dig your right heel into the floor as you push your bum backwards; continue reaching forwards as you do this (A). Shift your weight forwards again, then reach your right hand towards the ceiling (B). Reverse the moves and repeat on your other side. That’s 1 rep; do 10.
DEAD CLEAN
After your final row, push your bum back and put the kettlebell on the floor between your feet, right hand still on the ’bell. Explosively stand, pulling the ’bell upwards as you do. When it nears chest height, pull it to your shoulder and drive your forearm beneath it. Lower it to your hip, then to the floor. That’s 1 rep; do 5.
PUSH PRESS
After your final dead clean, instead of lowering the ’bell, keep it at your shoulder. Push your bum back and bend your knees just slightly.
Explosively stand (you may drive on to your toes as you do this) and press the ’bell overhead. Lower it to your shoulder. That’s 1 rep; do 5.
DIRECTIONS:
Double-arm complex
Grab your kettlebell, then complete the entire complex, doing all reps of each move without putting the ’bell
