You dont need much equipmentor spaceto get a really greattotal-body workout.
Thats the premise of a three-part, do-anywherekettlebell workoutthat celebrity trainerBen Brunoshared yesterday on theTodayshow.
(Bruno also trainsChelsea Handler, among other celebs and professional athletes.)
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you’re free to check out the circuithere.
“It gives you a really good bang for your buck,” Bruno tells SELF.
“In terms of strength and conditioning, it checks both boxes.”
That means there are at least two different elements to every exercise.
This complexity makes the moves more physically demanding than one-dimensional exercises, she explains.
“Most people overdo knee-focused quad work, and I like to focus on hip-dominant glute work.”
Withlungesand squats, this circuit hits both types of movements.
Bruno recommends doing this circuit three to four times for a full total-body workout.
Whats more, the kettlebell component requires additional strength from your core, shoulders, and back.
If you have trouble balancing and/or keeping your knees stabilized, your load may be too heavy.
If you’re not sure how heavy to lift, start with just your bodyweight.
Dont add any weight until you get the balance of movement, advises DiSalvo.
Thats OK, he says, and gives you something to work toward.
The stronger your core gets, the more you will feel this move in your core.
Your back is contracting to be a stable base, DiSalvo adds, on which you perform the movement.
Your head positioning is key to good form here.
Dont tuck your chin, says DiSalvo.
If you cant, youre probably reaching back too far.
Also, verify to squeeze your abs throughout to keep them engaged as much as possible.
These weighted squats can actually help your form, Bruno says.
“It really cleans up the move.”
The one caveat: You might not be able to sink as deeply into your squat, says DiSalvo.
When squatting, confirm that your lower back doesnt arch, says Mansour.
Bracing your abs will help with this.
