You probably already know just how fantastic a kettlebell is for torching fat and working your abs hard to sculpt a lean and defined midsection. So what could be better than a kettlebell? Two kettlebells, obviously. This double-bell fat-incinerating five-move circuit will get your heart pumping, your lungs burning and your muscles firing – which is one of the surest and fastest ways to get that leaner and harder body you want.
Using two kettlebells is also more of a skill challenge because it increases the difficulty and requires greater stability, balance and control. And there’s no cheating when using two bells: the increase in weight is significant, so your muscles have a much bigger demand placed on them. The result? A leaner and stronger you.
How to do the workout
Use two kettlebells of the same weight that allow you to do all the reps of the move you find the hardest with perfect form. Do the moves in order without resting. When you finish all the reps of the final move, rest for two minutes, then repeat the circuit. Do three or four circuits in total.
1 Double kettlebell swing
Reps 10 Rest 0sec
Standing with your feet shoulder-width apart, hold a kettlebell in each hand. Hinge from the hips to take the weights through your legs, then push your hips forwards to raise them to shoulder height. Reverse the movement and repeat.
2 Double kettlebell clean
Reps 10 Rest 0sec
Swing the kettlebells between your legs and drive your hips forwards. Once the bells pass stomach height, draw your elbows back and slide your hands under and around the bells to catch them in the “rack” position. Reverse the movement and repeat.
3 Double kettlebell press
Reps 10 Rest 0sec
Start with the kettlebells in the rack position: held by your shoulders, with your elbows tucked in to your sides. Press the weights overhead, using the most efficient path possible to reduce stress on your shoulder joints.
See related
- The Best Kettlebell Workouts For Strength, Cardio And Fat Loss
- The Best Kettlebell Exercises For All Levels Of Gym-Goer
- The Best Kettlebells: Plus, Black Friday Deals On The Best Kettlebells
4 Kettlebell squat press
Reps 5 each side Rest 0sec
Stand upright with the kettlebells in the rack position, then sink into a deep squat. Keeping your core braced, press the kettlebells overhead one at a time, looking at the moving weight throughout the exercise.
5 Kettlebell row
Reps 5 each side Rest 2min
Stand tall holding a kettlebell in each hand. Keeping your core braced and your legs straight, hinge forwards from the hips. Leading with your elbow, row the weights up to your side one at a time, keeping each rep smooth and controlled.
