Shaun T's 5-Minute Fat-Blasting Workout
The workout that will shred fat with just a kettlebell
Sets:3 Reps:30 Rest:60 seconds
Place a kettlebell a couple of feet in front of you. Stand with your feet slightly wider than shoulder-width apart and bend your knees to lean forward and grab the handle with both hands. With your back flat, engage your lats to pull the weight between your legs (be careful with how deep you swing) then drive your hips forward and explosively pull the kettlebell up to shoulder height with your arms straight in front of you. Return to the start position and repeat without pauses.
Kettlebell goblet squat
Sets:3 Reps:15 Rest:60 seconds
Stand with your legs slightly wider than shoulder-width apart, clasping a kettlebell in each hand in front of your chest with palms facing each other. Bend your knees and lower yourself into a squat, keeping the kettlebells in the same position and ensuring you don't round your black by tensing your glutes throughout. Drive back up and repeat.
Plyo kettlebell press up
Sets:3 Reps:Until failure Rest:60 seconds
Place one kettlebell on the floor and get into push-up possition, with one hand on the floor and the other on the kettlebell. Lower yourself as close to the ground as possible, keeping your back straight. Quickly raise your body and swap hands before doing a push-up on the other side, then keep repeating this fluid motion.
Single arm kettlebell snatch
Sets:3 Reps:15 each arm Rest:60 seconds
Holding a kettlebell in one hand between your legs, squat down until your thighs are parallel to the floor. Drive upwards through your hips and knees and as the kettlebell rises to shoulder height, rotate your hand and push it upwards until your arm is locked out. Squat down and return the weight to the start position. Repeat. Complete the prescribed reps with one arm, then swap sides.
Renegade kettlebell row
Sets:3 Reps:20 Rest:60 seconds
Get into push-up position, with both hands holding a kettlebell underneath your shoulders. You may need to widen your legs for more support. Then drive one arm up, retracting your shoulder blade, and so the kettlebell is drawn to your side. Lower it back down to the ground and repeat on the other side.
Kettlebell seated press
Sets:3 Reps:10 each arm Rest:60 seconds
Sit on the floor and spread your legs. Hold a kettlebell at shoulder height before extending your arm to drive the kettlebell up above your head.
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