Strong Women trainer Risqat Fabunmi-Alade demonstrates this 3-move 10-minute full-body workout using nothing but a kettlebell. From swings to snatches, here’s how you can get stronger from head to toe. 

While we all know strength training with weights builds muscle and makes you stronger, it also helps you move easier when you’re not doing reps. Functional training, as seen in this workout, supports your body as you move through chaturanga in yoga, lift furniture when you’re moving house, or haul your overpacked suitcase onto an airport conveyor belt (let us dream).

If that’s your aim, pick up a kettlebell. “Kettlebells are an extremely versatile piece of kit because their shape and the way they’re held means that you can manipulate them differently through fluid movements such as swinging, pulling, throwing, or carrying,” says Strong Women Training Club trainer Risqat Fabunmi-Alade. “You can plan an entire workout around a kettlebell and manage to train for strength, power, endurance and hypertrophy.”

The swings, squats and snatches in this workout are great because they work your core, glutes, shoulder and more. So grab a KB and get to it with this 10-minute workout – you’ll feel the benefits long after you’ve stripped off your sports bra.

KETTLEBELL SWINGS

1. Stand with your feet just wider than hip-width apart and keep a soft bend in the knees.
2. Hold the kettlebell in front of you, gripping the handle with both hands.
3. Push your hips back while slightly bending your knees, allowing the kettlebell to travel between your legs.
4. Squeeze your glutes as you push your hips forward while straightening your legs – at the same time as swinging the kettlebell forwards in front of you (bringing it to chest length with arms parallel to the floor).
5. Keep your chest open and back flat throughout the entire move. 

Do 12 reps

KETTLEBELL SQUAT SWINGS

Do 8 reps

1. Stand with your feet just wider than hip-width apart and keep a soft bend in the knees.

2. Hold the kettlebell in front of you, gripping the handle with both hands.

3. Swing the kettlebell up with your arms as you bend your knees and lower your hips into a squat.
4. Press through the heels to come back to standing as your arms lower down to the starting position. 

KETTLEBELL SNATCHES

1. Stand with your feet just wider than hip-width apart and keep a soft bend in the knees.
2. Place the kettlebell on the floor between your legs.
3. Hold onto the kettlebell with one hand, with your palm facing towards you, and a bend in your knees.
4. Push your hips forward and straighten your legs as you pull the kettlebell up towards the sky, close to your body and eventually with your arm stretched out overhead.
5. Bend your arm to slowly lower the kettlebell back to the ground as you squat to maintain a straight back and lifted chest. 

Do 8 reps

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