January is a hard time of the year. It’s cold and miserable outside, you’ve probably eaten one too many helpings of leftover turkey and now you’re back at work facing an inbox backed up to mid-December.
While most of us would just love to curl up and go deep into a Netflix binge, Gentleman’s Journal is here to motivate you headlong towards your summer body.
And our friends over at Core Collective are going to help you get there. Head trainer Paddy Colman has designed a regimen that will hit all of your major muscle groups. So warm up, limber up and read on…
“Holding the kettlebell by the handle, hinge at the hips with a flat back,” says Colman. “You should feel tension through your hamstrings and gluteus. Thrust your hips forward to create momentum to launch the kettlebell to shoulder height.
“Emphasise on thrusting your hips and using your arms. At shoulder height, let the kettlebell do the work through the downward phase to return to the starting position.”
“With your dumbbells racked on your shoulders squat down, keeping elbows high and a neutral spine,” advises the personal trainer.
“In one movement fire the legs to the top of the squat while thrusting the dumbbells overhead. This is one movement up, one movement down.”
“Sit tall at the catch — the front position of the rower — with straight arms and hips behind the shoulders,” instructs the trainer. “Think about generating as much force through the legs to push away from the foot pads while maintaining connection through the core and upper body.
“Then, as your legs fully extend, utilise a moderate hip hinge and quick hands to draw the handle below the chest to complete the drive phase. Then return to the starting position.”
“Hinge at the hip,” begins Colman. “Maintain a flat back and proud chest. Hips are higher than when in a squat. Before lifting the kettlebell load the shoulders and hamstrings so they are ready to engage and then drive through the whole foot to a standing position.
“Fast tempo up, keeping a flat back and tension through the posterior chain return to the starting position. Then go slow on the way down.“
“Start at the bottom of your squat, keeping your chest lifted and the dumbbell close to your body.
“Use your legs and then thrust your hips to drive the dumbbell upwards, as it reaches shoulder height, dip at the knees to get under the dumbbell as the arm extends overhead and then fully stand. The dumbbell should return the floor before the next rep.”
Single arm bent over row
“Hinge at the hip, with a flat back and engaged core. Pull the kettlebell from the midline of the body towards the outer ribs. The elbow should aim for the hip joint. Hold at the top and slowly lower back to the floor.”
Kettlebell front rack squat
“Holding the kettlebell by the horns, pin the elbows to your side, keep the kettlebell close to the chest and your core engaged. Squat down till your butt passes your knee crease, hold at the bottom, drive through the whole foot to recruit as many leg muscles as possible to return to your starting position.
“Remember to keep your knees in line with your toes and your chest stays lifted throughout the squat.”
For more like this, try Core Collective’s Lift+Row and Circuit classes. They currently have a membership sale. You can get an additional discount at their Kensington + Knightsbridge sites with a Clubhouse Membership.