HOME WORKOUTS
WITH KIT
Home with Kit workouts are based on our short, affordable kit list for anyone who wants to have a discreet home collection or use some simple gym kit for the first time. All you need is a Kettlebell, Ab Wheel, Glute Bands, Broomstick, Mat. Complete beginners might start with a light kettlebell or a set of 4-8kg, you may out grow these quicker than you think. Intermediates might like to invest in an 8-16kg bell and go up as the workouts become too easy. The rest of the kit list will serve you well for a very long time. Each video guides you through the intensity and aim of the workout. Pause your video at any point as needed. Some workout videos have a flexible rest period, simply hit pause on the rest screen and rest as required.
15 MINUTE WORKOUTS
15 x kettle bell hinge.
10 x kettle bell goblet squat.
5 x kettle bell swing.
Take as long a break as you need between sets.
Aim to achieve 8 sets comfortably.
10 x kettle bell swing.
5 x kettle bell goblet squat.
10 x kettle bell overhead press.
5 x ab wheel.
1-3 minute break between each set, as many sets as possible in 15 minutes (approx. 4 to 6).
10 x kettle bell goblet squat.
5 x kettle bell overhead press.
10 x kettle bell suitcase carry/marching on the spot right hand.
10 x kettle bell suitcase carry/marching on the spot left hand.
Take a short break between sets, as many sets as possible in 15 minutes (approx. 10 to 15)
The 432 Turkish Get Up with Arm or Kettle Bell
4 x right hand straight up
4 x left hand straight up
3 x right hand straight up
3 x left hand straight up
2 x right hand straight up
2 x left hand straight up
1-3 minute break between sets, as many sets as possible in 15 minutes (approx. 2 to 3)
360º Abs - 5 to 10 reps
Stick overhead/chest
KB twist
KB reverse ab curl
Stick paddle
Ab wheel
Repeat
Stick RDL 5-10
Rest/marching
Stick squat 5-10
Rest/marching
Stick glute bridges 10-20
30 MINUTE WORKOUTS
Kettle bell swings 20 seconds exercise then 10 seconds break.
Repeat 4 times.
3 minute break.
Kettle bell squat press 20 seconds exercise then 10 seconds break.
Repeat 4 times.
3 minute break.
Kettle bell glute bridge 20 seconds exercise then 10 seconds break.
Repeat 4 times.
3 minute break.
High knees running on the spot 20 seconds exercise then 10 seconds break, repeat 4 times.
Kettle bell swings 20 seconds exercise then 10 seconds break.
Repeat 4 times.
3 minute break.
Press up basics 20 seconds exercise then 10 seconds break.
Repeat 4 times.
3 minute break.
Kettle bell swings 20 seconds exercise then 10 seconds break.
Repeat 4 times.
3 minute break.
Press up widths 20 seconds exercise then 10 seconds break.
Repeat 4 times.
3 to 5 sets of 8-10 x kettle bell swings. Take a 1 to 3 minute break between each set or go when ready.
Then 3 to 5 sets of 8-10 x kettle squat to overhead press. Take a 1 to 3 minute break between each set or go when ready.
Then 3 to 5 sets of 8-10 (4 to 5 on each leg) kettle bell lunges. Take a 1 to 3 minute break between each set or go when ready.
Then 3 to 5 sets of 8 press up basics. Take a 1 to 3 minute break between each set or go when ready.
Then 3 to 5 sets of 8 sit up basics. Take a 1 to 3 minute break between each set or go when ready.
Then finally 3 to 5 sets of 8 banded and weighted glute bridges.
Take a 1 to 3 minute break between each set or go when ready.
45 MINUTE WORKOUTS
5 sets of 6-10 x kettle bell overhead press & 6-10 kettle bell swing.
1-3 minute break between sets.
Then 5 sets of 6-10 kettle bell glute bridge & 6-10 kettle bell swings.
1-3 minute break between sets.
Then 5 sets of 6-10 kettle bell push press & 6-10 overhead squat - stick.
1-3 minute break between sets.
1 - 5 sets of 6 x kettle bell overhead press and 6 x kettle bell swing.
Take a 1 minute break between sets or longer or shorter if you need it.
Then 5 sets of 6 x banded & kettle bell glute bridge and 6 x kettle bell swing.
Take a 1 minute break between sets or longer or shorter if you need it.
Then 5 sets of 6 x kettle bell push press and 6 x overhead squat - stick.
Take a 1 minute break between sets or longer or shorter if you need it.
3 to 5 sets of 6-10 x kettle bell hinge.
6-10 x kettle bell swing and 6 x ab wheel.
1-3 minute break between each set.
Then 3 to 5 sets of 6-10 x kettle bell goblet squat and 6-10 x high plank knee to elbow (3 to 5 on each side).
1-3 minute break between each set.
Then 3 to 5 sets of 6-10 x overhead squat - stick.
6-10 x kettle bell single arm overhead press (6 to 10 on each side) and 6 x ab wheel.
1-3 minute break between each set.
3 sets of 6-10 x kettle bell goblet squat to overhead squat - stick & 6-10 x ab wheel.
1-3 minute break between sets.
Then 3 sets of 6-10 x kettle bell overhead press, 6-10 x sit up basics & 6-10 x glute bridge (with or without kettle bell).
1-3 minute break between sets.
Finally, 3 sets of 6-10 x sit up rotations (3-5 on each side), 6-10 x press up basics & 6-10 x kettle bell swing.
1-3 minute break between sets.