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The secret to shaving time off your workout without sacrificing results: doing dynamic combo moves that target at least two muscle groups (think quads and biceps) in each rep, says group fitness trainer Paul Katami, who created this routine. “They are great time savers and challenge your stabiliser muscles, which help improve core strength and balance.” While you can use a dumbbell for these moves, a kettlebell’s weight isn’t evenly distributed, so your muscles have to work harder to steady the bell with each lift or swing.
Three or four times a week, do two sets of this circuit with a three-to-five kilo kettlebell. Complete the prescribed reps of each exercise, moving from one to the next with little or no rest.
SWING WITH LEG RAISE
Start in a half squat, holding the kettlebell between your knees, arms straight and chest up (a). Swing the weight overhead, arms straight, and raise your right leg straight out to the side (b). Return to start and repeat with the left leg. That’s one rep. Do 15.
Photo by Munetaka Tokuyama Jan 20, 2012