No Kettlebell To Hand? Here's a Workout for the Road - No Excuses!

OK, a fat burning, EPOC inducing (that means it's gonna raise your metabolism all day long!) and heart pumping bodyweight workout for you:

Warm Up: See Joint Mobility exercises: HERE

A1. 15 Bodyweight Squats - arms by your sides, or raise arms in front as you lower, or hold hands to head, prisoner style. If you have a KB to hand, then hold goblet style at your chest or in the racked position, doing 8 with the KB on the left and 8 on the right.

A2. 15 Push Ups - if you can't do full press ups then do kneeling or even better, elevated - using a bench (or a table if you need it a bit easier) for your hands. Make sure the chest, not the head, comes between the hands so you are engaging the chest muscles properly. For more advanced, have one hand on the kettlebell and do 8 each side or swap each rep.

A3. Skipping / Jump Rope or Kettlebell swings 60 seconds.

Repeat the above 3 exercises 3 times, 15-30 s rest (as little as possible) between the exercises and 30 - 60 s between rounds.

B1. Single leg deadlift x 10 each side (see this video of Lauren doing the KB version - do the same just with no KB if you need to - touching the floor in front instead). Lauren has a great KB DVD series - including one for pregnant women (yes, those abs have had babies!)

B2. Dolphin x 12 (clip here - but I would suggest you drop the hips lower at the bottom than she does in this clip)

B3. 10 burpees (my Southampton bootcamp trainees' fave exercise!)



Repeat the above circuit 3 times as for the first circuit!

Finish off with a plank - hold for 30 - 90 s.

Then stretch, shower and hit the rest of your day, basking in your elevated metabolism, knowing you're burning fat all day - yay!

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