Get your entire body moving and fire up fat loss with this minimal-kit home workout.

Try This Quick Kettlebell, Dumbbell and Band Workout | Men's Fitness UKTry This Quick Kettlebell, Dumbbell and Band Workout | Men's Fitness UKTry This Quick Kettlebell, Dumbbell and Band Workout | Men's Fitness UK

1. Kettlebell Clean and Press 

Reps: 12-15
Rest: 45 secs
Sets: 4

  • Stand with feet hip-width apart, a kettlebell positioned between your legs. 
  • Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell upwards. Rotate your wrist as the kettlebell reaches your chest, so your palm ends up facing forwards.
  • Press the kettlebell overhead, locking out your arm.
  • Lower the weight to the floor to return to the start.

Try This Quick Kettlebell, Dumbbell and Band Workout | Men's Fitness UK

2a. Kb Cossack Squat

Reps: 12
Rest: straight into 2b 

  • Stand with your feet roughly two and a half times shoulder-width apart, holding a kettlebell upside down, in both hands, at chest height. 
  • Lower into a squat, moving your weight slowly across onto one leg until the other is straight and resting on the heel.
  • Slowly shift your weight back across to the centre and then on to the other leg.
  • Too tough? Ditch the kettlebell and work with your bodyweight only.

Try This Quick Kettlebell, Dumbbell and Band Workout | Men's Fitness UK

2b. Kb Goblet Squat 

Reps: 12
Rest: 45 secs, then repeat 2a
Sets: 3

  • Hold a kettlebell upside down with both hands. 
  • Keeping your back straight and chest up, lower into a deep squat – keeping knees in line with your feet.
  • Drive through your heels to stand.

Try This Quick Kettlebell, Dumbbell and Band Workout | Men's Fitness UK Try This Quick Kettlebell, Dumbbell and Band Workout | Men's Fitness UK

3a. Resistance Band Press-Up

Reps: 10
Rest: straight into 3b 

  • Loop a resistance band around your upper back and hold onto each end.
  • Assume a press-up position, still gripping the resistance band.
  • Lower your chest towards the floor until your elbows reach 90 degrees, then press back up, working against the tension in the band.

Try This Quick Kettlebell, Dumbbell and Band Workout | Men's Fitness UK Try This Quick Kettlebell, Dumbbell and Band Workout | Men's Fitness UK

3b. Band Hammer Curl

Reps: 12
Rest: 45 secs, then repeat 3a
Sets: 3 

  • Stand tall, with a resistance band under your feet and one end in each hand. 
  • Make sure your chest is up and your hands are by your sides, with palms facing.
  • Keeping your elbows close to your sides, pull the band up to shoulder height, squeezing your biceps at the top of the move.
  • Slowly return to the start.

Try This Quick Kettlebell, Dumbbell and Band Workout | Men's Fitness UK Try This Quick Kettlebell, Dumbbell and Band Workout | Men's Fitness UK

FINISHER:
DB Squat Thrust 

Reps: 60 secs
Rest: 30 secs    
Sets: 3 

  • Assume a press-up position, gripping a dumbbell in each hand.
  • Jump your legs into a tuck, keeping your hands on the weights, then jump them back to the start.

 

 

Photography: Tom Miles

 

 

 

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