Push yourself to the next level with this new toning kettlebell programme

IF your kettlebell training doesn’t stretch much further than a few swings or farmer’s walks, then this new Primal Bell Workout Programme might be just what the doctor ordered.

It offers a clear and simple structure to kettlebell training, introducing users to tons of effective but fun and interesting moves to help you get results.

How to do it:

The circuit should be performed in a series of 30-second intervals.

Perform 10 reps of one move at the start of a 30-second interval, then use the remainder of the 30 seconds to rest.

Repeat on the other side, where applicable.

Then perform 10 reps of the next move at the start of the next 30-second interval; use the remaining 30 seconds to rest.

Continue this way until you have performed every move in the circuit.

Once one set of each move is complete, rest for a minute and go back to the beginning to start the next set.

Use the most challenging weight you can manage for each move.

Beginner:

3 x 10 reps;

Intermediate:

4 x 10 reps;

Advanced:

5 x 10 reps

TWO-HANDED BRIDGE PRESS

Areas trained:

BOTTOM, HAMSTRINGS, CHEST, TRICEPS

Technique:

Lie on your back with your feet close to your bottom, holding a kettlebell by the horns at chest level.

Push your hips to the ceiling, maintaining this glute bridge position throughout the reps.

Extend your arms to press the kettlebell towards the ceiling.

Lower and repeat.

DEADLIFT

Areas trained:

CORE, LOWER BACK, SIDES, BOTTOM, HAMSTRINGS

Technique:

Stand with a kettlebell to the side of you on the floor, handle parallel to your feet.

Bend at your hips and knees, pushing your bottom out behind you and keeping your back flat and chest up.

Take hold of the kettlebell and pull up to extend back to the start position without leaning your torso to one side.

Lower and repeat to perform all allotted reps on one side; switch sides and repeat. This completes one set.

SAFETY TIP:

Make sure your shoulders and hips are square throughout

GOBLET SQUAT

Areas trained:

BOTTOM, QUADS

Technique:

Take hold of the kettlebell by the horns and hold it in front of your chest.

Sit down and back into a squat, driving your knees out.

Go down as low as possible, so your elbows touch the inside of your knees.

Push through your heels and drive back up to the start, then repeat.

STAGGERED STANCE

Areas trained:

LOWER BACK, CORE, BOTTOM, HAMSTRINGS

Technique:

Holding a kettlebell by the horns in front of your chest with the handle directed away from you, stand in a narrow stance with your left foot flat and your right up on the ball of your foot, knee bent.

Hinging at the hips only, lower your chest until your torso is parallel to the floor.

Engage the posterior muscles to return to the start and repeat, performing the half of the allotted reps on this side before switching stance to complete the rest of the reps with your left leg bent.This completes completes one set.

ALTERNATING LATERAL SPLIT

Areas trained:

HAMSTRINGS, INNER THIGH

Technique:

Hold a kettlebell by the horns in front of your chest and take a wide stance.

Shift your weight to the left, bending your left leg and and allowing the right leg to stretch.

Your bottom should be moving down and back as you go as low as you can.

Push up and over, to the other side, straight into straight into another rep.