This month, we have enlisted expert personal trainer Paul Murphy, from Get Results Fitness, to provide us with this full body kettlebell workout.
We asked him why Kettlebell training is such a widely used training method and what benefits it can bring that other exercises can't.
"There are a whole host of benefits to training with Kettlebells, either in classes or on your own. A lot of the exercises involve big dynamic movements which elicit cardio-respiratory improvements and this type of energy expenditure will lead to metabolic acceleration and fat loss. Many also involve variable loading (movement of the bell around the handle) which means that you will stress different muscle fibres on each rep.
This kind of training is challenging on the central nervous system and has been shown to Improve proprioception and has been found to improve the ability to decelerate loads. Many of the kettlebell exercise strengthen the posterior chain reducing likelihood of hamstring type injuries.
Kettlebell training can address a wide variety of aspects of fitness. As well as these big dynamic cardio movements, explosive kettlebell moves will increase strength and power doing kettlebell exercises over a prolonged work period will increase strength endurance and power endurance."
Complete 3-4 sets of this 6 station circuit. Work on each exercise for 1 minute, with 30 seconds rest before moving on to the next.
Kettlebell Swing 2 Handed
Begin in a standing position with your feet shoulder width apart, gripping the kettlebell with two hands. Lean your hips backwards so that the kettlebell hangs between the legs. Extend the hips and knees to lift the bell to shoulder height, keeping the arms relaxed.
Kettlebell One Hand Squat
Begin in a standing position, feet shoulder width apart and the kettlebell in the rack position. Keeping the torso as vertical as possible, bend the knees and drop into a deep squat. Go down until your hamstrings touch your calves then drive upwards to return to standing.
Kettlebell Swing Snatch
From a standing position, with very little knee bend, swing the kettlebell upwards from between the legs. When it reaches the mid position, still moving forward and upwards punch the bell up vertically (rotating the handle underneath the bell). At the top of the movement the arm should be locked out.
Kettlebell One Hand Overhead Press
From the rack position, standing with feet shoulder width apart, simply press the kettlebell upwards until the arm is locked out. Lower the kettlebell slowly to the rack position, engaging the latissimus dorsi.
Kettlebell Turkish Get ups
Starting lying on your back press the kettlebell upwards, then keep your arm locked throughout. Engage the core and lift up torso using the non-working arm to stabilise. Lift hips off the floor by pressing on stabilising arm and opposite foot. Bring other leg back underneath your body and use to push upwards into a standing position.
Kettlebell Walking Lunges
Starting from a standing position with feet together, take a large step forwards a lunge down until the front knee is at 90 degrees and the back knee is just above the ground. Drive upwards with weight above the front foot, bringing the back leg into line with the front.