Men’s Fitness UK – September 2019

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MUSCLE GROUPS WORKED: quads, glutes,

hamstrings, adductors, abductors, calves, abs

Start in a standing position, feet hip-width

apart, holding a kettlebell by the horns and tight

against your chest.

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.

Lower your right knee to an inch above the

fl oor, then drive through your left heel and right

foot to return to the start.

Repeat with the left leg. That’s one rep.

SETS: 3-5 / REPS: 6-12 / REST: 60-90 SECS

9. KETTLEBELL SIDE PRESS

MUSCLE GROUPS WORKED:
obliques, biceps, triceps, traps,
delts, forearms, pecs, abs

Kneel on your left knee, with your
right knee bent and your right foot
fl at on the fl oor.

Hold a light kettlebell in your right
hand, pulled fi rmly into your chest
and shoulder.

Press the kettlebell overhead
while simultaneously leaning to the
left side, bringing your left palm to
the fl oor.

Pause, then slowly return to the
start. That’s one rep.

Complete the set by matching the
same amount of reps on both sides.

SETS: 3-5 / REPS: 6-12
/ REST: 60-90 SECS

10. REVERSE LUNGE