So I have decided to share with you my favourite fitness session of the month, every month. I hope it will give you ideas of sessions to carry out in your own back garden and with the minimal equipment necessary.
This month's fitness session is a circuit of different exercises using dumbbells, kettlebells, skipping rope and your own body weight. Here it is…
Burpees with dumbbell row / Holding dumbbells in your hands, carry out a burpee (shown below). Then when getting to standing position carry out a dumbbell row. To do this, bend your knees slightly, push your bottom out, reach down to your knees with the dumbells and pull them up to your hips. Once carried out five rows, go back to do a burpee again.
Kettlebell swings / Hold the kettlebell with two hands and get into the starting position for a regular squat. Squating down, swing the weight through your legs and then extending your legs swing it up in front of you. Make sure to keep your arms straight but not locked. Repeat this action using your legs to drive the movement of the weight.
Halo with kettle bell / Holding the kettlebell with two hands, raise it above your head making sure your body is balanced and upright. Rotate the weight around your head so that it goes across your face and then behind the back of your head — in a halo like motion.
One legged pec fly / Start by standing on one leg with the other reached out behind, leaning your body forward. Then using dumbbells, carry out a pec fly which involves bringing the weights together in front of your body (with a slight bend in elbows) and then separate them taking the weights out to your side, still keeping the elbows slightly bent. Make sure to keep your balance and swap legs regularly.
Skipping / This involves increasing your heart rate by carrying out quick skips. Keep posture good by staying upright with shoulders back and abs tensed.
Kettlebell sit up twists / Sit down with knees bent and hold the kettlebell with both hands. Move the weight from side to side so that it is nearly touching the floor on either side of your body. To make this exercise harder, why not try lifting your feet of the floor and leaning back.
Kettlebell sit up twists / Sit down with knees bent and hold the kettlebell with both hands. Move the weight from side to side so that it is nearly touching the floor on either side of your body. To make this exercise harder, why not try lifting your feet of the floor and leaning back.
These exercises can be performed for 1 minute each and then moving onto the next one straight away. Repeat this circuit 3-4 times, depending on time limit and personal fitness, having a rest in between circuits. Make sure to stretch properly afterwards to reduce the aching pain the next day.
- increase weight of kettlebells and dumbbells
- increase time of each exercise
- add in a run between circuits
- reduce rest time between each circuit
- simply increase own work pace such as quicker burpees and faster skips
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