This Double Kettlebell Destruction Workout Torches Your Whole Body in 15 Minutes

Emily Shiffer
·3 mins read
Photo credit: Eric Leija - YouTube
Photo credit: Eric Leija - YouTube

From Men's Health

Kettlebell coach and functional fitness trainer Eric Leija (a.k.a. Primal Swoledier) is sharing one of his favorite on-the-go workout routines.

"All you need is two kettlebells and 15 minutes to get a calorie-torching workout in a short amount of time," says Leija of the session.

While you should be ready to move quickly to pack in a ton of work, Leija stresses that the quality of the reps is the most important factor in getting the most from the workout. That means that you'll need to do more than just focus on performing your movements properly—you need to be using the right tools, too. Make sure you pick kettlebells at a weight that you can handle for all the exercises for the entire duration of the session.

Mobility Warmup

He starts the workout with some mobility work.

Lateral Reaches
10 reps each side

"Try to create as much distance as you can from your fingertips to your opposite fingertips," Leija advises. "Inhale and exhale."

Overhead Arm Circles
10 circles each direction

"Get into those shoulders a little bit. Reach your arms overhead, lock those elbows out. Try to keep the ribs down," says Leija.

Lateral Spine Glides
10 reps each direction

"I want you to imagine you're moving your upper body over your lower body, gliding your ribs over your pelvis. We'll go as far to one side as we can and then we'll switch sides," says Leija. "Keep your base strong, don't wobbly your legs all over the place."

Big Hip Circles
10 reps each direction

"I want you to imagine you're standing inside a barrel and you're trying to touch your hips to every edge on the inside of that barrel," says Leija.

Tai Chi Lunge Twist
10 reps each direction

"Have a wide base, keep a nice tall chest, core tight. Sit into one hip, bend that knee and let that ankle stretch," says Leija. "Turn the shoulders, twist and switch. Nice and low, slow and steady."

The Workout

AMRAP for 15 minutes - Run through the series as many times as you can, with proper form, for the duration of the period

Double Deadlift to Clean
5 reps

"Proud chest, back to the floor, clean. Down, deadlift, clean, and spiral the kettlebells around your wrists," says Leija.

Squat Pause Push Press
5 reps

"Hit that squat nice and steady, pause, then dip and push," says Leija. "So I'm separating the two movements."

Outside the Leg Swings
10 reps

"I'll bring my feet into a narrow stands, bells in front of me to start. Nice proud chest," says Leija. "Really try to throw those bells as far forward as you can, light up those hamstrings, use those glutes, keep that spine nice and straight."

Pushup to One Arm Row
10 reps

"I like to point the bells up at an angle like an 'A' frame so I can keep my elbows out at a 45-degree angle. Stabilize those hips, row, pushup," says Leija.

The Cooldown

Child's Pose Arm Rotation

"Go down on your knees, reach your arms out in front of you. Sit your butt back towards those heels and inhale, open your palms out, exhale, rotate through the shoulders," says Leija. "Breathe through that tension."

Alternating Arm Thread

"Bring one elbow up and back, pull, inhale, exhale and reach through and stack your shoulders. I'm reaching through and pulling my hips back, try to keep them square," says Leija.

Alternating Floor Scorpion

"Arms out to your side, I'm going to bend one leg, step right over opposite knee, hold my knee back, reach forward and switch sides," says Leija.

Photo credit: Men's Health
Photo credit: Men's Health

GET THE WORKOUTS

Looking for more workouts like this from Leija? Check out his Kettlehell program on the Men's Health All Out Studio streaming platform.

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