There are several ways to make a workout more difficult. Most often, heavier weights are raised and the number of sentences or repetitions increased. An undervalued option is to reduce the rest period. This can increase the ante significantly without you having to build up more weight or exercise for longer – you'll be done even faster.
If you really feel brave, you can completely eliminate rest periods from your workout. That's what this full-body kettlebell workout by Michael Chapman, head coach and owner of the F45 Tottenham Court Road, does. The goal is to go through all five laps of the racetrack without interruptions.
It probably will not happen on the first try, but it's something you should remember when you come back and try the training again ̵
How To Do This Workout
Perform five rounds of the following exercise group with five exercises and do 20 reps of each exercise. The training will bring your heart to a cardiovascular upswing and increase your strength and core stability.
"Challenge yourself to work continuously through the five movements without resting between exercises," says Chapman. "Pause only if you have to."
Full Body Kettlebell Training
1 Kettlebell Swing
Targets Back, Shoulders, Glutes, Grips Strength
Spread your feet shoulder width apart and hold a kettlebell on the handle in both hands in front of you. Keep your back upright, take the kettlebell back between your legs, and then drive through your hips to swing it up in front of you. Then you control the momentum down through your legs.
"It's important to make sure the movement is generated by lifting your hips and not squatting," says Chapman. "The kettlebell should reach the eye level at the top of the swing.
" Choose a heavy kettlebell for this movement – it will really challenge your gripping power. If no heavy kettlebells are available, you can use a band to create more drag in the swing.
2 single-arm kettlebell overhead press
repetitions 20 total pieces (five stacks per side)  targets shoulder, core stability
Stand shoulder-width apart with your feet. Begin with the kettlebell in front of your chest with your forearm vertical. Press the kettlebell from the top and rotate your wrist so that your palms face forward. Close your elbow at the top of the movement and take half a second to take a breath and calm your body, then lower the kettlebell.
"Given the uneven load pattern through the body of the exercise, you need to stay strong in your core to make sure your hips do not swing or slide sideways through the bump," says Chapman.
3 One-armed kettlebell leash
Reps 20 on each side
Targets Shoulders, Legs, and Core Stabilizers
To prepare for the exercise, squeeze a light kettlebell over the arm, lock the arm, step into a lunge and hold the kettlebell over your head, pass your hind leg and step into another forward cord, run one arm up in one direction, then turn and swap arms to run backwards.
"Make sure your back knee is touching the floor, but put it on Do not let it jump," Chapman says, and make sure your elbow goes through The position of the kettlebell is critical: your arm should be stretched vertically all the time so the force can travel down through it. Do not let it move to the side, back or forward.
4 Double Kettlebell Squat and Alternate Overhead Press
Reps 10 Both Sides
Targets Legs, Arms, Shoulders, Core Stabilizers
Hold two kettlebells in the front rack position, and lower them to a deep, squat position. As soon as the knee bend coincides with the knees, stop again and stretch the arm to full position until the full kettlebell position engages. Repeat the process at the next repetition. Bring the other arm to the full lock position.
"Your spine needs to be tall, straight, and neutral," says Chapman. "Make sure you do not circle the thoracic spine [mid/upper back] during the squat, though the kettlebells pull you forward, keeping the center of gravity on your heels."
5 kettlebell deadlifts to print
Targets Legs, Shoulders, Chest
Imagine holding two kettlebells beside you. Squats to lower the kettlebells to the ground, placing them on the outside of each ankle, but gripping the handles. Once the kettlebells are stable, kick your feet back so that they end up in an upright position – hands still on the kettlebells – with outstretched arms. Lower your chest between the kettlebells for a deep downward pressure towards the floor and then retract to full arm extension. Support your shoulders at the top of the print to keep them steady, and jump up with your feet so that they are straight in the kettlebells. Drive through your heels and lift the kettlebells up to stand with a proud chest.
"Make sure your back is straight for the deadlift component and that you do not round off the thoracic spine," says Chapman]