Posted on July 08, 2014 by Kate Halsall

We’ve previously mentioned “finding time to exercise” and having “short but intense” workouts. Each week here at Motive8, we teach a couple of 30 min classes which really need to get that body engaged and working in a very short space of time. So this week I looked at combining two exercises into one move – thus getting more from your workout and working out at a greater intensity. What I equally love about this, is that it works your brain too – you’ve got to think about what you’re doing and not just plough along with everyone else. BOOM!

You need a little bit of space, a kettlebell, a pair of dumbbells, and maybe a mat. I repeated everything twice with my class (I actually did the warm up between every round because I’m mean like that!). Have fun!

Warm Up
(let’s start as we mean to go on!)
45 seconds – Side Run & Touch – Run side to side and touch the floor at both ends
45 seconds – Gekko Press Up – As you lower into the press up position bring one knee to your outer elbow
45 seconds – Squat & Flutter – Sumo squat then do a little spotty dog and drop back to your sumo squat

Round 1 – Kettlebells
45 seconds – Swing, Catch & Squat – Perform a Kettlebell Swing. When it reaches the top most point, take hold of the handles and perform a squat. Go straight back into a swing and repeat for as many times as you can.
45 seconds – Lunge, Floor Touch & Knee Drive – Hold the kettlebell at your chest. Perform a back lunge until your knee touches the floor. Then power up with the knee that’s on the floor into a knee drive up – pressing the kettlebell over head at the same time.
45 seconds – Figure of 8 into Round the Body – Perform a Figure of 8 and immediately take the kettlebell around your body. Repeat.

Round 2 – Dumbbells
45 seconds – Dumbbell Row & Kickback – In a bent over row position (with a nice straight back!), row the dumbbell up level with your chest and perform a tricep kickback.
45 seconds – Sit & Push into Russian Twist – Taking hold of one dumbbell, lie in a sit up position with the dumbbell over your head. Bring the dumbbell into your stomach, sit up, then press the dumbbell up into the air. Immediately bring teh dumbbell to your middle twist from side to side and repeat.
45 seconds – Shoulder Press Burpee with Renegade Rows – (a definite favourite!) Shoulder Press the dumbbells, bring them down to the floor, jump your legs back. Perform a renegade row, jump the legs back in and stand pressing the dumbbells into the air.

Enjoy this