Posted on March 28, 2018 by Kate Halsall
If you’re looking for a quick burst of exercise, then this is it. Something that will get the heart rate up with minimum kit in minimum time. Because it’s so short, I’m not even sure we can call it a “workout” – but one thing is for sure, it’s effective. This kettlebell blast can be added into any existing workout as an interval, or it can be done at home when you’re struggling to fit a full work out in.
The beauty of kettlebells, is that generally speaking, you only need one of them – and these days as most supermarkets sell them, they’re an accessible, inexpensive piece of kit. A client and I once joked that we could leave a kettlebell in certain places in the house so that every time you walked past it, you had to pick it up and do something with it and hey presto this kettlebell blast was born! So I leave one at the bottom of the stairs. I do this combo on my right side when I’m about to go upstairs, and then on my left side when I come back down!
You need to pick a weight that you can complete all 5 exercises with without stopping. It’s 10-12 reps for each exercise so keep that in mind. Do one arm first and then the other one. It’s better if you do them straight after each other, then rest, and then repeat. This sequence is so short that there’s no reason why you can’t repeat it 4-5 times; it’s just dependent on when and where you’re using it.
Kettlebell Blast
- Single Arm Kettlebell Swing
- Single Arm Bent Over Row
- Single Arm Clean and Press – on the last press, keep the arm in the air to move into
- Windmill
- Single Arm High Pull
Short right!? So what’s your excuse for not being able to fit this kettlebell blast in?