Best For:Fat Loss, Muscle
Body Targets:Total body
EXERCISES5
TOTAL SETS12
TOTAL MINUTES20
This workout from Doug Nepodal, master kettlebell instructor and owner of Classic Iron Kettlebells in California, will fire up your metabolism, boost your mobility, and build functional, real-world strength and power.

HOW TO DO IT: Start with a 20-kilogram kettlebell (you can go lighter or heavier, depending on your strength and fitness level).

Perform 3 sets of each of the first two moves. Do 5 supersets (back-to-back sets) of moves three and four. Finish with 1 set of move five. Rest one minute between sets/supersets.

(Get 200+ exercises on your phone with the FREE Men’s Health App. Download it here.)

1. Straight Set x3

 

Single-Arm Single-Leg Kettlebell Straight-Leg Deadlift
5 Reps
REST: 1 Minute

2. Straight Set x3

 

Kneeling Single-Arm Press
5 Reps
REST: 1 Minute

3. Superset x5

 

Kneeling Single-Arm Press
5 Reps
 

Kettlebell Swing
20 Reps
REST: 1 Minute

4. Straight Set x1

 

Dumbbell Pushup Position Crawl
10 Reps
REST: 1 Minute
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