You’re going to challenge your entire body with this strength workout, which includes two circuits of three exercises performed for 12 minutes. In order to make this an effective workout, choose a challenging weight, one that you couldn’t perform more than 6-8 reps with while maintaining proper form. Try to work straight through each circuit without resting, and take a one-minute rest between circuits. You’ll need kettlebells and an exercise ball for this one.
Circuit 1
Kettlebell Single Leg Deadlift
- Stand upright holding a Kettlebell in one hand with the same side foot raised slightly off the floor.
- Lower the kettlebell towards the floor, shifting your hips back and keeping your foot raised and back flat.
- Push off the standing foot to return to the upright position.
- Complete all reps on one side before switching to the other side.
Squat and Twist Press
- Stand upright holding a kettlebell in both hands at your upper chest with your feet shoulder-width apart.
- Squat down, sending your hips back, bending your knees, keeping the kettlebell at chest height.
- Return to the upright position, twisting your torso to one side and pressing the kettlebell up overhead.
- Lower back into the squat and repeat to the other side.
Swiss Ball Plank Toe Taps
- Support your body in a front bridge position with your forearms on the ball, toes on the floor and body straight.
- Raise one foot off the floor a few inches, then place it back on the floor and raise and lower the other foot.
- Alternate raising and lowering feet each rep.
Circuit 2
Kettlebell Single Arm Bent Over Row
- Bend forward at your waist with your knees slightly bent and your back flat holding one kettlebell with your arm straight and palm facing in.
- Lift the kettlebell up to the side of your chest.
- Lower the kettlebell back to a straight arm position, keeping your back flat throughout.
- Complete all reps on one side before switching to the other side.
Kettlebell Split Squat
- Stand upright with your feet split front to back holding a kettlebell by the handle in both hands at chest level.
- Lower your body toward the floor, bending at the hips and knees, keeping your torso upright with the kettlebell at chest level.
- Push off the front foot to return back up to start position.
- Complete all reps on one side before switching to the other side.
Dead Bug
- Lie on your back with your knees bent and feet raised with your arms straight up over your chest.
- Lower one leg and the opposite arm straight down toward the floor, keeping the other leg and arm steady.
- Raise the leg and arm back to the upright position and repeat with the opposite leg and arm.
- Alternate sides with each rep.
