Derval O’Rourke: Full- body kettlebell circuit and smart snacking flapjacks

This week I’m sharing a full- body kettlebell circuit. I often put pictures of me with a kettlebell on my Instagram profile and I always get asked to share my workouts.

For my recipe I’m focusing on smart snacking with my pineapple and coconut muffins plus some delicious mango and date flapjacks.

One of my favourite pieces of equipment is a kettlebell. You can pick one up for a reasonable price and they are super handy to have at home.

I love how versatile they are and how they can really challenge you if used properly. Thisis a full-body circuit and will target all your major muscle groups.

The weight you use will depend on your fitness level. Mine range from 6kg to 24kg one.

Choose one which challenges you for the last few reps but allows you to maintain good form throughout.

Kettlebell Workout

1) Deadlift x 10: Begin ina standing position, feet shoulder-width apartand holding the kettlebell handle with both hands. Allow the arms to hang perpendicular to the floor and engage your core.

Bend your knees slightly and hinge forward from the hips, keeping your back straight. Lower the weight toward the floor, feelingthe pull down your hamstrings. Return to the starting position, squeezing your glutes at the top.

2) Reverse lunge x 10 / side: Hold the kettlebell upside down and cup your hands in the goblet position. Don’t rest it on your chest and keep your elbows out to work your core.

Take a big stride back, bending your legs the drive through the front heel to stand back up.

3) Squat, clean and press x 8-10: Squat down and pick the kettlebell up off the floor with both hands. Use a squat to drive it up to chest height and simultaneously move your hands to the side of the kettlebell.

As you press it up overhead, squeeze your glutes and core to protect the lower back and prevent over-arching.

4) Single arm swing x 10/ side: Start in a standing position. Keeping the weight back in your heels, swing the kettlebell back and release hips back so hamstrings are extended. Do not squat down.

As you release back, squeeze the glutes to thrust the kettlebell back up to shoulder height. Swap hands at the top of the swing and repeat. (This can be a two-handed swing if that’s more comfortable for you, theprinciple is the same when it comes to technique.)

5) Standing row x 12/ side: Stand with soft knees, hips back with a flat back. Squeeze core and glutes for stability. Extend arms down, above toes. Engage the back first and squeeze the lats together.

6) Renegade rows x 16-20: Begin in a high plank position. Row the kettlebell back while keeping hip movement to a minimum. Think back and core, not just arms.

Complete the reps for each set as stated above, rest for 20-30seconds between each exercise. Once the whole circuit is completed, rest for afew minutes. Complete the circuit four times.

Fitspiration

I adored watching my friend Anna Geary in Dancing with the Stars recently. She has such a fantastic attitude toward healthy living. Give her a follow on social media @annagcork

Pineapple and Coconut Muffins

These make a brilliant snack. They are perfect straight out of the oven or alternatively make a batch and freeze some for use as needed.

Prep time: 10 minutes

Cook time: 30 minutes

Makes: 8 large muffins

• 70g wholemeal flour
• 40g plain flour
• 20g desiccated coconut
• 1 tsp ground cinnamon
• 1 tsp baking powder
• Quarter tsp salt (optional)
• 3 tbsp pineapple, finely diced
• 3 large eggs
• 4 dates, pitted and finely chopped
• 4 tbsp natural yoghurt
• 4 tbsp coconut oil
• 1 tbsp agave syrup
• 1 tsp vanilla

Heat the oven to 180C. Line a muffin tin with eight deep paper cases.

Mix the flours, desiccated coconut, cinnamon, baking powder and salt in a small bowl and set aside.

Place the pineapple ina large mixing bowl andblot with kitchen paper to remove excess moisture. Add the eggs, dates,yoghurt, coconut oil, agave syrup and vanilla extract and stir well.

Pour the dry ingredients into the wet ingredients and mix until just combined.

Use a spoon to divide the batter among the cases, so that they are almost full. Bake for 25 minutes until the muffins are golden brown and a skewerinserted comes out clean. Carefully remove themuffins from the tin and allow to cool on a wirerack.

Store the muffins in an airtight container: they’ll keep at room temperature for several days or in the fridge for about a week.

Mango and Date Flapjacks

It’s easy to spend money on seemingly healthyflapjacks but it’s a much better option to make these yourself.

Prep time: 20 minutes

Cook time: 30 minutes, plus time to cool.

Makes: 12 bars

• 240g jumbo porridge oats
• 100g desiccated coconut
• 100g pecan nuts, roughly chopped
• 2 tbsp chia seeds
• 6 tbsp water
• 6 tbsp honey
• 4 tbsp coconut oil
• 1 tsp vanilla
• 2 eggs
• 4 medjool dates, chopped
• 60g dried mango, chopped
• salt

Line a metal baking tin with parchment paper so that it overlaps the sides. Heat the oven to 150C.

Spread the oats, coconut and pecans on a baking tin and bake for about 10 minutes. Meanwhile, in a small bowl, mix the chia seeds and water to make a gel and set aside.

Melt the honey, coconut oil and vanilla extract in a large pan over a low heat. Remove from the heat and leave to cool slightly.

Stir the chia gel into the honey mixture, one tablespoon at a time, ensuring each one dissolves fully before adding the next.

Add the egg and stir until smooth. Stir in the dates, mango and a pinch of salt and mix well. Tip the toasted porridge mix into the pan and stir until combined.

Increase the oven to 180C. Scrape the mix into the prepared baking tin and spread out evenly, pressing down with the back of a spoon.

Bake for 25-30 minutes until the top is golden brown and firm. Remove from the oven and leave to cool for 30 minutes.

To remove from the tin, take hold of the parchment paper and simplylift the granola slabout.

Cut the slab into bars and store in an airtight container in the fridge.