Want to train like Joe Wicks? Now’s your chance. As part of our latest July/August cover drop and Feel Good HIIT series, Joe Wicks — The Body Coach, to some — shared with us his go-to kettlebell workout that only requires 15 minutes and enough room to lunge in.
Having already shared his high-intensity bodyweight session, Wicks’ latest workout needs just one piece of kit: the humble, but undeniably effective kettlebell. The session is just as straightforward, too. Working for 60 seconds on each exercise, the session consists of four moves, completed for three rounds total, with a minute of rest between each round.
First up: kettlebell swings. “Think about driving your hips forward and driving that kettlebell up to eye-level,” advises Wicks. “The key here is to think about your hamstrings and glutes and activate those muscles. We’re not trying to bend the legs too much, as it’s a soft bend in the knee.”
As soon as you’ve performed your first kettlebell swing, grab the ‘bell in a goblet position — your feet should be set wider than shoulder-width and the kettlebell held with both hands up at your chest — and rep it out for 60 seconds. “Go for nice, slow and controlled reps,” says Wicks. “Drive through your heels when you stand up and keep your back straight.”
Quads and glutes burning, Wicks’ last two exercises are smart ways to pack more volume into each rep. The third move is a kettlebell clean to reverse lunge, working each leg for 30 seconds. To clean the kettlebell, hold the weight in line with your shoulder with your palm facing backward. Bend your knees and drop your body while extending your arm above you to raise the kettlebell to a front-rack position, resting on your elbow.
Lastly, the final exercise is a kettlebell Romanian deadlift (RDL) to high-pull. For the Romanian deadlift, hinge at your hips and lower your torso until it’s almost parallel to the floor. With your hands on the kettlebell and keeping your back straight, extend through your legs and raise the kettlebell to your chin, so your arms bend and your elbows are in line with the top of your head. “Your hamstrings are going to have to work, but you don’t have to hit the ground with the kettlebell,” says Wicks.
You can read more about how Joe Wicks intends to make the nation happier and healthier in the July/August 2021 issue of Men’s Health. Out now!
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