This workout has been designed with minimal kit – you just need a kettlebell, dumbbell and your own bodyweight – but don’t think that means it’s light on intensity.
Made up of three giant sets, plus a warm-up exercise to prime your muscles and joints for the work to come, you’ll work every major muscle group, while the more cardio-heavy exercises like split squats and kettlebell swings will keep your heart rate hovering in the golden fat-burning zone.
Tackle it first thing in the morning so you’re ready to attack the day, or save it for early evening to sweat away work-related stress.
1. Knee Raise to Lunge to Twist to Hamstring Stretch
Reps: 12
Sets: 2
Rest: 30 secs
- From standing, grab your knee and come up onto your toes.
- Release your leg and land into a deep lunge.
- Place your opposite hand’s palm flat on the floor, turn towards your leg and stretch the other arm up towards the ceiling, opening up your chest.
- Return your hand to the floor and keep your fingertips in contact with the floor while you press your hips up and back. Feel a brief stretch through the hamstring of your front leg and the calf of your back leg.
- Return to standing and go again with the other leg.
2a. Jump Squat
Reps: 30 secs
Rest: Go straight into 2b
- Keeping your chest up, squat down while swinging your arms back.
- Drive up through your legs into a high jump and swing your arms up at the same time.
- Land softly with bent legs and immediately go into the next rep.
2b. Press-Up to Kick-Through
Reps: 30 secs
Rest: Go straight into 2c
- Begin by doing a deep press-up and then lift one hand from the floor, bending your elbow and pulling it back while lifting your chest.
- At the same time, turn your torso, kick the opposite leg underneath you and out straight.
- Quickly return your hand and foot to the starting position, do another deep press-up and repeat on the other side.
2c. V-Up
Reps: 30 secs
Rest: 60-90 secs, then back to 2a
Sets: 4
- Lie face up and completely flat, with your legs straight and your arms extended straight overhead on the floor.
- Keeping your arms close to your ears, contract your abs to press your lower back into the ground.
- Point your toes, squeeze your thighs together, squeeze your glutes, and simultaneously lift your legs and upper back off the ground, while reaching your hands forward to meet your feet so that your body forms a V shape.
- Keep your core engaged as you slowly lower to return to the start.
3a. Plyometric Split Squat
Reps: 30 secs
Rest: Go straight into 3b
- Begin with your fingers held to your temples and your elbows pointed out.
- Place your right leg forward and bend at the knee, with your left leg behind you – also bent at the knee.
- Drive up through both feet as explosively as you can, so that you take off from the ground (as high as you can).
- While in the air, quickly switch legs so that you land with your left leg forward and your right leg behind you.
- Land softly and immediately repeat the movement. That’s one rep.
3b. Bear Crawl Forward and Back
Reps: 30 secs
Rest: Go straight into 3c
- Start with your hands under your shoulders, your hips down and your knees just off the floor.
- Move your right arm and left leg in tandem, and do the same for the opposite side.
- Take small steps with your hands and feet. Keep your hips low and level.
- Move ten to 20 feet forward and then reverse the movement. Keep going forward and back until the end of the set.
3c. Kettlebell Swing
Reps: 30 secs
Rest: 60-90 secs then back to 3a
Sets: 4
- Stand with your feet wider than shoulder-width apart and toes pointing out at 45 degrees.
- Place a kettlebell about one foot in front of you and hinge at the hips to send your backside back, with knees just slightly bent and shins vertical.
- Keeping a flat back and braced core, grip the handle with both hands, palms facing your body.
- With the kettlebell still on the floor, lift your chest and squeeze your upper back, so the top of the kettlebell tilts toward you.
- Hike the kettlebell back between your legs and, as the kettlebell begins to swing back, explosively ‘snap’ your hips forward while squeezing your backside like crazy, so you’re now in a standing position.
- Your hips should drive the bell forward and up, while your arms are only there for guidance. (All of the power should come from your hips.)
- With your hands still firmly around the handle, allow the bell to fall down on its own and, as your arms approach your body and the kettlebell brushes your undercarriage, hinge your hips to move immediately into another hike.
4a. Kettlebell Upright Row
Reps: 30 secs
Rest: Go straight into 4b
- In a deep squat position, grab a kettlebell with both hands.
- Drive up through your heels and row the kettlebell to chin height.
- Pause briefly, then return the kettlebell to the starting position while maintaining good posture through your back.
4b. Press-Up with Renegade Row
Reps: 30 secs
Rest: Go straight into 4c
- With each hand on a dumbbell, begin in the press-up position (palms facing each other).
- Do a deep press-up and return to the start position.
- With your feet slightly wider than shoulder-width apart and your hips level, row one of the dumbbells up. Keep your elbow tucked in and pause briefly at the top of the move.
- Return the weight and do the same with the other arm. That’s one rep.
4c. Kettlebell Russian Twist
Reps: 30 secs
Rest: 60-90 secs then back to 4a
Sets: 4
- Sit on the floor with your chest up and torso leaning back slightly.
- Bend your legs and have your heels lightly touching the floor.
- Grab a kettlebell and hold it upside down with both hands, bend your arms 90 degrees and begin twisting your shoulders from left to right at a steady pace. That’s one rep.
- Note: lift your feet in the air rather than resting your heels on the ground to make this move tougher. The further out you stretch your legs (without your feet touching the floor) the tougher it will be.
Photography: Eddie Macdonald
