If you’re short of time or space, torch belly fat and build core strength with this six-move double kettlebell workout…
For more training inspiration, try this full-body kettlebell workout
“Do this complex three times a week,” says fitness coach Lawrence. “Start with a weight that allows you to do all the moves with good form. If you chase new PBs with each move, you’ll have to rest and miss the objective of this workout.”
Higher, lower. Higher, lower. No, we’re not watching reruns of Bruce Forsyth’s Play Your Cards Right (that was Sunday). We’re talking about the merits of alternating between upper- and lower-body exercises for shifting fat, known as peripheral heart action (PHA).
This six-move double-kettlebell complex uses PHA, enabling you to perform at a sky-high intensity for longer because your upper-body muscles can recover while the lower ones are working and vice-versa. As a result, you burn a shed load more calories than if you were hammering one exercise relentlessly.
“The main focus of this routine is to torch fat,” says Lawrence. “But the secondary benefits are huge. Because you’re juggling two awkward kettlebells without resting between moves, you’ll boost your grip, core and functional strength.”
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The double kettlebell workout
- Complete 10 reps of each exercise.
- Do all 6 moves back to back, with no rest between moves.
- At the end of the round, rest for 90 secs.
- Repeat the circuit 3-5 times.
1. Double kettlebell push press
- Hold the kettlebells at shoulder height with the bell resting on the top of your forearm.
- Lower into a quarter squat and drive up powerfully, using the momentum to press the weights overhead.
PT tip: “When extending overhead, squeeze your glutes hard to lock your body out,” says Lawrence.
2. Double kettlebell squat
- Hold the kettlebells in the rack position with your hands and elbows close together and core strong to keep your chest up.
- Push your hips back to lower into a deep squat, keeping your knees wide apart, then drive your hips forward as you stand.
PT tip: “Focus on screwing the heel, ball and little toe of each foot into the floor for a stable base.”
3. Double kettlebell bent-over row
- Keep your knees slightly bent and hinge forward from your hips until your torso is almost parallel with the floor.
- Pull your shoulder blades back, then draw the weights straight up either side of your body.
PT tip: “Draw the kettlebell level with your belly button, not your sternum, to target all your back muscles.”
4. Double kettlebell lunge
- With the kettlebells racked, take a big step forward, keeping your front knee in line with your toes.
- Keep your body upright as you lower your back knee towards the floor, then powerfully drive back up to return to the start.
- Alternate sides for all reps.
PT tip: “Focus on landing with each foot first, then push your hips forwards to engage your glutes before lowering into a lunge.”
5. Double kettlebell thruster
- Again, with the kettlebells racked, lower into a full squat, then drive up, pushing your hips forward powerfully and continue to press the weights straight overhead.
PT tip: “Your legs will keep going long after your shoulders fatigue, so make the most of the momentum from the leg drive.”
6. Double kettlebell farmer’s walk
- By now your grip will be screaming, but hang on.
- Hold the kettlebells by your sides with straight arms, keep your body tall and chest up, and walk forwards.
- One metre in distance counts for one rep.
- Pick a finish line and release the weights when you pass it.
PT tip: “Your lats are powerful stabilisers for your lumber spine, so pin your shoulders back to keep you upright.”