This quick-fix workout takes just ten minutes to complete and will torch a huge number of calories both during and after your session as your body tries to recover from the high-intensity work. “This is a great session that will test your grip and lower-body strength endurance,” says Olli Foxley of W10 Performance. “The descending rep scheme will give you some light at the end of the tunnel and allows you to maintain good technique.” If you don’t have a sled in your gym you can do a farmer’s walk, where you carry dumbbells over a set distance, although you will find that particular substitution poses an even greater challenge to your grip strength.
How to do it
Do 50 kettlebell swings, then push the sled for 20m. Then do 40 swings and push the sled for 20m, and continue, reducing the swing count by ten each round until you do ten swings followed by a 20m sled push. Aim to take minimal rest between rounds. Beginners should use a 16kg kettlebell, intermediates should use a 20kg one and advanced exercisers should use 24kg.
1 Kettlebell swing
Hinge at the hips to send the kettlebell back between your legs, then straighten up with a powerful hip drive to raise the weight to shoulder height. The movement should be a hinge, not a squat or front raise.
“Kettlebell swings are great for the hamstrings and glutes and will help combat the effects of being seated for long periods of time,” says Foxley. “The reduction in reps allows you to maintain good form as you get tired.”
2 Sled push
Load up the sled and push it with either straight or bent arms. Getting lower generally makes it easier, as does positioning your body in a straight line from head to heels.
“The sled is always a good option for conditioning because it’s not a technical movement,” says Foxley. “It also lacks an eccentric – lowering under tension – component, meaning you’re not likely to be too sore after the session.”