Quick 10-move, 10-minute kettlebell routine for boosting your upper-body strength
In a world where time is of the essence, personal trainer Oli McCann has designed a 10-minute kettlebell workout that promises to deliver results without taking up too much of your day. This workout, designed for those with limited training time, focuses on every major upper-body muscle group.
The routine is divided into 10 one-minute intervals, with each interval dedicated to one exercise. The workout consists of 10 moves in total, and each move is performed for 40 seconds, followed by a 20-second rest, before moving onto the next exercise.
The first exercise is the single-arm kettlebell bent-over row, a compound exercise that recruits and activates multiple muscle groups, including the back and biceps muscles. This exercise is efficient as it allows for lifting more weight, making it ideal for building strength.
The workout also includes unilateral exercises, which are designed to work each side of the body equally. Unilateral exercises, like those in the workout, work one arm or leg at a time, helping to identify and even out muscular imbalances. Moreover, when performed, these exercises pull the user off-balance, calling the core into action.
The workout requires only one kettlebell. If you're looking for weights for your home workouts, a guide to the best adjustable dumbbells is available.
Oli McCann's 10-minute kettlebell workout routine consists of a circuit of seven exercises performed for 30 seconds each with 10 seconds rest, repeated twice after a 60-second break. The exercises typically involve kettlebell swings, presses, squats, and other dynamic movements, focusing on fat burning and strength.
Trainer McCann, who has been training for over a decade and has experimented with various exercise styles, equipment, and environments, created this workout to keep things simple and efficient. He advises that if you don't have long to train, it's best to keep workouts simple.
For those seeking an added challenge, the workout can be extended to a 20-minute workout. Whether you're short on time or looking to push yourself, Oli McCann's 10-minute kettlebell workout is a great option for a quick, effective, and efficient upper-body workout.
