Body Book Kettlebell workout
MUSCLE GROUPS WORKED
Obliques, biceps, triceps, traps,
delts, forearms, pecs, abs
l Kneel on your left knee, with your
right knee bent and your right foot
flat on the floor.
l Hold a light kettlebell in your right
hand, pulled firmly into your chest
and shoulder.
l Press the kettlebell overhead
while simultaneously leaning to
the left side, bringing your left
palm to the floor.
l Pause, then slowly return to
the start. That’s one rep.
l Complete the set by matching the
same amount of reps on both sides.
Sets: 3-5 / Reps: 6-12 /
Rest: 60-90 secs- KETTLEBELL SIDE PRESS
10.REVERSELUNGE
MUSCLE GROUPS WORKED
Quads, glutes, hamstrings,
adductors, abductors,
calves, abs
l Start in a standing position,
feet hip-width apart, holding
a kettlebell by the horns and
tight against your chest.
l Step your right foot backwards
in a reverse lunge, holding the
kettlebell as still as possible
and keeping your posture as
upright as you can.
l Lower your right knee to about
2.5cm above the floor, then
drive through your left heel and
right foot to return to the start.
l Repeat with the left leg.
That’s one rep.
Sets: 3-5 / Reps: 6-12 /
Rest: 60-90 secs
OCTOBER 2019 MEN’S FITNESS 1151 23