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2 months ago
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I love when a workout is both effective and fast. With our busy schedules, finding an hour to exercise can be tough. That’s why this 10-minute, equipment-light routine is a gem. All you need is a kettlebell and a yoga mat, and you’re set to go.
A Quick and Efficient Workout
This routine, from coaching duo Andrew and Kate Bustos (Bustos Training), is designed to maximize efficiency. There are only three moves to learn, making it easy to get started. Watch Andrew’s demonstration in the video below to ensure you nail the technique.
To begin, perform the three exercises as a circuit, completing three rounds with minimal rest between moves. This workout can be done in the time it takes to brew your morning coffee!
Recommended Rest Periods
While Bustos doesn’t specify exact rest periods, a common pattern is 15 seconds of rest between each exercise and 30 seconds between each set. Adjust the rest times to suit your fitness level.
Choosing the Right Weight
Selecting the appropriate kettlebell weight is crucial. It should be challenging but not impossible to lift throughout the routine, and your form should remain intact. Bustos suggests a range between 8kg-24kg, but this can vary for each individual.
Dealing with Muscle Soreness
If you’re new to weight training, expect some muscle soreness the next day, known as delayed-onset muscle soreness (DOMS). This is a natural part of the muscle-building process, where tiny tears in the muscles repair and grow stronger.
To aid recovery, ensure you’re consuming enough protein. High-protein foods like meat, lentils, or chickpeas are great options. You might also consider one of the best protein powders for weight loss to boost your intake without extra fats or sugars.
Engage with Us
What do you think of this kettlebell routine? Have you tried similar workouts? Share your experiences and tips in the comments below. Let’s keep the conversation going and help each other stay fit and healthy!
Written by:
Manu Tournoux is a passionate and knowledgeable football enthusiast with a special focus on French football. Born and raised in France, Manu discovered his love for the beautiful game at a young age and developed a deep understanding of the ins and outs of "Le Championnat." His French roots and extensive experience in football journalism have made him an invaluable asset to the French Football Weekly team.
 
 As an author for the website, Manu's expertise includes not only in-depth analysis of Ligue 1 and Ligue 2 matches but also insightful profiles of up-and-coming talents, detailed transfer news, and engaging coverage of the French national team. His captivating writing style and undeniable passion for the game have earned him a loyal following among our readers.
 
 When he's not crafting engaging articles for French Football Weekly, Manu enjoys attending live matches whenever he can, exploring football culture in various French cities, and engaging in spirited debates with fellow fans. Feel free to follow Manu on Twitter and interact with him as he shares his expert opinions, insights, and love for French football.
