Here’s the workout:
Lunges holding a kettlebell overhead: Stand holding a kettlebell overhead with your right arm straight. Maintain that position as you take a large step forward until your front knee is bent 90 degrees and your back knee is an inch or two off the floor. Return to the starting position, and repeat with the other leg. Perform 10 reps with each arm holding the kettlebell overhead.
Push Up & Row Combo (Renegade row): Assume a pushup position with your arms straight and your hands resting on dumbbells or kettlebells. Keep your feet about hip-width apart. Lower your body to just above the floor, pause, and then push yourself back up. Now bring one dumbbell toward your rib cage and return it to the floor. Do another pushup, and repeat with your other arm. That’s 1 rep. Perform 20 reps.
Single leg balance reach (single leg deadlift): Stand on your left leg. Now bend at the waist (while keeping your back flat and hips pushed back), and extend your right leg behind you. Reach down, moving your right hand across your body and toward your left foot. Then raise your upper body to the starting position, but without touching your right foot to the floor. That’s 1 rep. Complete 10 reps on one leg, and then switch sides and repeat.
Squats: Start with feet shoulder width apart, toes pointing out only slightly. Take a deep breath and squat down. Pretend like you are taking the hips backwards to sit in a chair. Feel the bodyweight pressing down through both heels. Lower yourself to a knee bend where the thighs are parallel to the floor (at least 90°). At the bottom think “butt” and activate the gluteal muscles to help return to the start position while breathing out – this helps support the spine. Start with bodyweight only performing 8 repetitions, progress to using a dowel or light bar across the chest. This can be progressed by holding dumbbells or a kettlebell in one hand or both hands. Aim to increase the weight you can lift for 8 reps.
I did a set of kettlebell swings between each of the above. Do as many rounds of this circuit as you can in 20 minutes.
The key is to make this intense, so you’ll get that afterburn effect – meaning you’ll be burning calories for many hours after the workout is completed.