122 MEN’S FITNESS AUGUST 2016●Body Book Kettlebell workout
Perform the
workout up to
twice per week
on a separate day
from your other
weight training.
Complete one set
of each exercise in
sequence, and then
repeat the sequence
for four rounds.
You’ll perform reps
of each move for 30
seconds and rest 30
seconds between
them. The entire
workout should take
just 28 minutes.
Keep track of your
reps on each lift
and try to improve
those numbers each
time you repeat the
workout. Be sure to
choose weights that
allow you to work
for the prescribed
amount of time, and
take into account
the multiple rounds
you’ll be performing.DirectionsHow It Works
■Kettlebells
strengthen muscles
and connective
tissue. So whether
you’re in a bare-
bones home gym or
a hotel gym while
you’re travelling,
you can use these
training methods for
great results. In this
case, it’s good to do
the exercises for time
rather than reps,
which makes training
with whatever
equipment you have
more fun. Count up
how many total reps
you do for an exercise
in the workout, then
race the clock and
try to beat it the
next session.
StylingbyChristinaSimonetti;GroomingbyCaseyGeren/Bernstein & Andriulli using Kevin Murphy1
GOBLET SQUAT
Hold a kettlebell (or a dumbbell by one of its ends) with both
hands under your chin. Stand with feet at shoulder width and
twist your feet into the floor so your toes turn out about 30
degrees. Squat, pushing your knees out so your elbows can
move in between them. Go as low as you can without losing
the arch in your lower back and come back up.3
DEADLIFT TO
CLEAN AND
PRESS
Place a kettlebell or
dumbbell on the floor.
Stand behind it with
feet shoulder width.
Bend your hips back
and, keeping your back
flat, reach down to
grasp the handle. Allow
your knees to bend as
needed. Extend your
hips and knees to lift the
weight off the floor and
explosively heave
it to shoulder level.
From there, press
the weight straight
overhead. Alternate
sides each round.2
SIDE-TO-SIDE SWING
Stand with feet wider than shoulder width and hold a
kettlebell (or a dumbbell by one of its ends) with both
hands between your legs. Squat down a bit so hips and
knees are bent and swing the weight up and over your left
shoulder. You can pivot on the trailing leg but don’t let your
foot come off the floor. Control the descent and repeat
on the opposite side.Full-body blast
This 28-minute exercise program will help you sculpt super-lean muscle at warp speed.