Incorporating a few kettlebell movements is one of the easiest ways to elevate a simple bodyweight workout. In his latest Instagram post, trainer Eric Leija—a.k.a. Primal Swoledier—offers up a perfect example of how it’s done. Starting with a kettlebell in each hand, Leija maximizes the calorie-burning and muscle-building potential of this three-step routine that combines rows, presses, pushups, and lunges to challenge your entire body. It’s efficient, and perfect for people with small apartments or who find themselves in hotel gyms with limited space.
“This is a nice total-body circuit that’s set up exactly how you want it to be. You’re doing pull moves—rows and cleans—first, followed by pushups, and then a leg move with those plyo lunges,” says Men’s Health fitness director and personal trainer Ebenezer Samuel, CSCS.”
The opening flow is smart, Samuel adds: You’ll focus primarily on rowing the kettlebells. You carry that same motion into the kettlebell cleans that follow, then keep your abs tight as you do the shoulder presses. Make sure to choose a light weight to start; the weight should be something you’re comfortable pressing overhead, not necessarily a heavy weight you’d want to do for rows, Samuel says.
Take your time on the pushups, too: “Leija does them at a slow tempo to build time-under-tension. Keep your elbows tight to your torso; don’t let them flare out,” Samuel says. “Have fun on the lunges. You’ll be smoked by the time you get there, so don’t be afraid to simply do standard reverse lunges.”