Wake up. Work Out.

It's raining outside, you don't have to time to go the gym but you really can't miss ANOTHER training session this week. We've all been there. The constant battle between 30 minutes of extra cosy sleep time satisfaction or the #Team7amSpin smug club satisfaction. What most of us don't think about is that you can actually have a fantastic all-over-body workout in the comfort of your own home (and your PJ's!) as long as you have some basic, affordable equipment. So today we are going to show you what to get and how to incorporate it into your daily routine to get you looking like a hot spice this summer!

Kettlebells.

Kettlebell training not only great for fat loss but also for improving fitness level, strength and toning!

Finding the right kettlebell can be a little overwhelming - what size? what brand? for some people - what colour? In fact, even the word 'kettlebells' can sound scary to some. If you are a beginner, take it slow and just get one to start off with. Building strength is a gradual process so you will know when you are ready to introduce a heavier kettlebell into your program.

Our recommendations

Single Kettlebells.

  • Women - 8kg Kettlebell

  • Men - 16kg Kettlebell

Multiple Kettlebells.

  • Women - 8, 12, 16kg Kettlebell

  • Men - 14, 16, 20kg Kettlebell

WHERE TO BUY

Powehouse Fitness do a great selection of equipment and their kettlebells (as per image above) are currently on offer so head over this page asap and grab the deal whilst you can!

HOW TO 

There are 100's of things you can do with a kettlebell so today we are going to keep it simple with some Goblet Squats - one of our fave exercises for shaping your legs and glutes!

  1. Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
  2. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
  3. At the bottom position, pause and use your elbows to push your knees out.
  4. Aim for 4 x 12 reps 
 

Skipping rope.

Research shows that HIIT training is the most effective way to boost the metabolism and burn fat. In fact, after a HIIT training session, you continue to burn calories long after you're done exercising! Skipping combines both strength training and cardio into one, short but intense muscle-building/fat blasting duo! 

how to

Grab your phone and set your timer to beep every 30 seconds. You will need to complete 8 rounds of the following workout:

  • 30 seconds of light intensity basic jumps
  • 30 seconds of max intensity / alternate foot jumps (optional)

This 8 minute workout will do far more for fat loss than any 45 minute steady state cardio session - that's 37 minutes extra free to have a nice long shower and meal prep like a pro in the morning!

 

Resistance Bands.

Pumping iron is great, but to get the most out of resistance training, you need to mix it up and burn a little rubber (and fat!). Resistance bands vary in size, shape and thickness so you may need to change the way you use your band depending on the type you have. Before purchasing your band, we recommend you think about using one with a resistance appropriate to your strength and the exercise you are doing. Amazon do a great variety of bands. We recommend purchasing both thick and thin.

HOW TO:

Again, tonnes of things you can do with a resistance band as well but today. Today, we are going to show you a simple bicep curl to work on toning the arms and building up some nice muscle definition.

  1. Stand with feet shoulder width apart
  2. Place band under feet and hold the top with your hands
  3. Curl your arms up towards your shoulders. Make sure you keep our elbows tucked in by your side.
  4. Slowly return to starting position 
  5. Aim for 4  x 12-15 reps 

Summary:

  1. Kettlebell Goblet Squats- 4 x 12 reps 

  2. Skipping rope- 8 x 30 seconds

  3. Resistance band Bicep Curls  - 4 x 12-15 reps

There you have it. A simple, effective morning routine for both upper and lower body as well as a speedy 8 minute fat blaster to turn you into a fat-burning machine!

For best results, we recommend completing this programme 4-5 times per week alongside  a healthy, well balanced diet.

Tell us what you think!

We welcome all comments below as well as any questions you have about technique or even other workouts using the equipment suggested.

Alternatively, if you are struggling to get into shape, have a big event coming up or would like to make a healthy lifestyle change then get in touch today for a free consultation, we would love to help ~ clemmie@thebodyprojectuk.com

Good Luck!