AUTUMN CHALLENGE: WORKOUT 5

Good news: you're already more than halfway through! Today it's time for a new 30-minute kettlebell programme (4 kg or 8 kg: it's up to you). Let's get started with this upper body and abs special!

 

If you don't have a kettlebell, just do the movements with a bottle of water. For each exercise there's a gentler option and a more intense one. It's up to you to choose how hard you want to make it. Remember to drink plenty during the session and use a stopwatch so that you can time your workout.

 

Workout 5: programme

Here's the plan for this session:

  • Warm-up: 5 minutes

  • Main training session: 20 minutes approx. You're going to do 5 stations (exercises) lasting 45 seconds each, with 15 seconds of recovery between each one. Repeat the same circuit 3 times in total. Between each circuit (= block of work), do 1 minute of jogging or high knee running: stand upright with your feet together and lift one knee at a time as high as possible. Stay relaxed, with a gentle bend in the leg you're standing on, and pump your arms. Synchronise your breathing with the pace of your legs. Remember to tense your abs.

  • Cool down: 5 minutes

 

Don't give up!

 

WARM-UP

Here's a 5-minute warm-up that's perfect for getting your body ready for today's session. In this video there are two different difficulty options: follow Alice for the gentler version and Rémi to up the intensity. Enjoy your warm-up!

 

Main Training Session

Exercise 1 / upper body strengthening: kettlebell thrusters

  • Objectives: strengthening your glutes, biceps and shoulders.

  • Performing the exercise: place your feet shoulder width apart. Hold the kettlebell with both hands. Bend your knees and push your bum backwards and down. Push through your heels to return to the initial position. Bring the kettlebell up to shoulder height (with your elbows bent) then push it up above your head. Drop the kettlebell back to shoulder height then extend your arms to return to the starting position.

  • Breathing: inhale when you do the squat and exhale when your straighten your arms.

  • Safety tips: tense your core, keep your back flat and avoid tilting your chest forwards.

  • Options: easy = do the exercise without lifting the kettlebell above your head; intense = push the kettlebell above your head.

 

Exercise 2 / upper body strengthening: lunge leaning forwards, right/left kettlebell row

  • Objectives: strengthening your back muscles.

  • Execution: stand in a lunge position with your right foot forwards. Rest your right hand on top of your right thigh so that you tilt your chest forwards and take the weight off your back. Suck in your belly and stretch out your spine as much as possible. Drop your right arm, bend your left elbow and pull the kettlebell up to waist height. Keep your elbow tucked in. Return to the initial position and repeat on the other side.

  • Breathing: exhale as you bend your arm.

  • Safety tips: tense your core and keep your back flat.

  • Options: easy = stand up between rows; intense = switch between the right and left without stopping.

 

Exercise 3 / lower body strengthening: sumo squats with kettlebell rows

  • Objective: building up your quads, adductors, hamstrings, glutes, calves and shoulders.

  • Performing the exercise: stand with your back straight and your feet wider than your shoulders. Bend your legs while keeping your upper body as straight as possible. During the movement, your knees should not bend further than 90°. Push through your heels to come back to your starting position, and exhale as you do so. Lift the kettlebell up to your chin, with your elbows bent and pointing outwards, and your hands at shoulder height.

  • Breathing: inhale as you lower your body and exhale as you come back up.

  • Safety tips: keep your upper body as upright as possible as you lower and raise your body. Contract your abs throughout the exercise. Focus your gaze on a point in front of you to keep your balance.

  • Options: easy = do the exercise without the chin pull; intense = do the squat with the chin pull.

 

Exercise 4 / upper body strengthening: pull over + leg extension

  • Objectives: strengthening your stomach muscles and the backs of your arms.

  • Execution: lie on your back, bring your knees up above your hips, and hold your arms straight up in the air. Stretch out one leg just above the ground as you stretch your arms over your head just above the floor. Return to the initial position before repeating on the other side.

  • Breathing: exhale as you pull in your arms and leg.

  • Safety tips: suck in your belly throughout the exercise.

  • Options: easy = extend your leg slowly; intense = increase the pace.

 

Exercise 5 / upper body strengthening: sit-ups

  • Objectives: building up your rectus abdominis, hip and thigh muscles.

  • Performing the exercise: lie on your back and pull your legs towards you until your thighs are at a 90° angle with your torso. Stretch your arms out forwards. Anchor your feet to the floor then roll your chest forwards and up into a sitting position. Smoothly return to your starting position.

  • Breathing: inhale at the start of the movement, exhale as you roll up your torso.

  • Safety tips: to protect your lumbar vertebrae, do not lift your lower back off the floor.

  • Options: easy = do the exercise with your legs bent; intense = do the exercise with your legs straight.

 

COOL DOWN

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