If, like me, you want to make big progress in a short time, take on this 10-minute kettlebell home workout. Using two of the best kettlebells increases the load and therefore the training stimulus of the exercises.
The squat to overhead press is a thoroughly demanding exercise, because you move the weights through a big range of motion, which also makes it good for fat loss. The press-up renegade row, meanwhile, will work your entire upper body while sculpting your abs.
Why you can test the workouts in Men’s Fitness
At Men’s Fitness we pride ourselves on delivering information that serves a singular purpose: to improve some aspect of your health, fitness or wellbeing. For almost 20 years, we’ve been publishing authoritative health and fitness content – written by our expert editors and contributors – in the form of the monthly Men’s Fitness magazine. Each of our workouts has been created by either a highly experienced editor or expert contributor, and has been tested and used in real-world situations. This two-move kettlebell workout workout was created by former Men’s Fitness editor Isaac Williams.
How to do the kettlebell home workout
- Do 40 seconds of the squat to overhead press, followed by 40 seconds of the press-up to renegade rows, then rest for 40 secs.
- Repeat this mini circuit 6 to 10 times – depending on how brave you’re feeling.
Kettlebell home workout: the exercises
1a. Squat to overhead press
1b. Press-up to renegade row
1a. Squat to overhead press
Why I like it: I’m a big fan of any compound exercise, and that’s exactly what you want in 10-minute, two-move workout like this – maximum impact in the minimum time. The squat to overhead press is great because it works your glutes, quads, core, shoulders and forearms.
How to do a squat to overhead press:
- Hold a kettlebell in each hand at shoulder height, then squat down by simultaneously bending at the hips and the knees
- Keep your torso upright and don’t let your knees come inwards as you lower
- Power back up to the start, then press both kettlebells directly overhead
- Return the weights under control to the start, then go straight into the next squat
1b. Press-up to renegade row
Why I like it: This is a great compliment to the squat to overhead press because it works different muscle groups – namely the core, pecs, lats and biceps, and doubles down on the forearms and quads.
How to do a press-up to renegade row:
- Start in a press-up position with your hands on the kettlebell handles
- Perform a press-up, taking advantage of the increased range of motion, then row one kettlebell up to your side, leading with your elbow and minimising torso rotation
- Lower the weight back to the floor and repeat on the other side. That’s one rep
- Perform as many reps as you can in the 40 secs
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