3 Movements That’ll Toast You


Are you short on time? Limited with space? I’ve got 3 solid movements for you to perform with just a pair of Dumbbells and a kettlebell!

For my guys, you’ll want to start with a pair of 7.5-12 kilo Dumbbells and a 16-20 kilo Kettlebell. For my gals, it’s best to start with 3.5-5 kilo Dumbbells and an 8-12 kilo kettlebell.

1st Move: Dumbbell Thrusters

This powerful exercise works the deltoids and the quadriceps. Going into the squat, be sure to keep the dumbbells at the shoulders. Coming out of the squat, use the power in your legs to thrust the weight over head.

2nd Move: Kettlebell Swings

This movement is popular one and effective as far as total body involvement. The important note is that this is mainly a movement of the hips, the arms are just along for the ride. Drag the kettlebell between the legs, then use the force of your hips tossing the weight forward.

3rd Move: Burpees

The ultimate total body conditioner. This efficient exercise movement is an excellent finisher to the circuit. If your goal is to get lean, this is a necessary movement to include. I know, nobody really likes burpees, however the positives outweigh the negatives.

Challenge yourself! I call this particular combination of movements the “Full-On”. Set yourself a high intensity timer with 40 seconds work, 20 seconds rest. For beginners, complete 9 intervals keeping track of how many repetitions you perform. The following week, complete 12 intervals. Try building yourself up to completing 15-18 intervals!

Share your experience doing the workout below!