Workout of the week: full-body workout for strength and mobility

19th April 2021

ALLY NJAMA

Personal trainer at EVO Fitness in Bern

Ally is a former professional boxer and a former natural bodybuilder. He specializes in correcting and treating muscle imbalances, which cause pain and a limited range of motion. Ally has over 20 years of experience as a personal trainer and will help you achieve any personal fitness goal.

Follow him on Instagram: @njama3

Book a PT session: [email protected]

FULL-BODY WORKOUT FOR STRENGTH & MOBILITY

ALL LEVELS / full-body workout / 30 minutes

Equipment: Kettlebells & elastic band

The best workouts are simple yet effective. We’re proving that point today with a not so long yet very effective full-body workout for strength, designed by our personal trainer from EVO Bern in Switzerland, Ally Njama.

The training session will last around 30 minutes, depending on your fitness level. It consists of only 3 exercises and requires minimal gym gear — a pair of kettlebells and an elastic band. Each exercise will be repeated 10 times for 3 sets.

Kettlebell squat to upright row with resistance band
Loaded beast to front kick through
Kettlebell total-body combo

Ready? Let’s start!

WORKOUT SETUP

3 exercises
10 repetitions
3 sets
30 minutes
Equipment: Kettlebells & resistance band

WORKING OUT FROM HOME? NO PROBLEM.

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

Kettlebell squat to upright row with resistance band
- Kettlebell = 5-litre bottle.
Kettlebell total-body combo
- Kettlebells = two bottles of water or use only the weight of your body
- Resistance band = perform the exercise without it

WORKOUT EXERCISE LIST

1 – KETTLEBELL SQUAT TO UPRIGHT ROW WITH RESISTANCE BAND

10 reps, 3 sets, 20 seconds rest between each set

Pick a kettlebell and place it on the floor between your feet. Run the band through the kettlebell handle and it under each foot. Your feet should be shoulder-width apart.
Grab the kettlebell by the handle and stand up straight. Keep your core engaged and shoulder blades squeezed together.
Lower yourself into a squat position.
As you extend your legs, pull the kettlebell’s handle up to your collarbone with elbows leading the movement.
Then, slowly lower the kettlebell back down into the starting position and repeat.

2 – LOADED BEAST TO FRONT KICK THROUGH

10 reps, 3 sets, 30 seconds rest between each set

Start in a loaded beast position: quite similar to a child’s pose, but your knees don’t touch the ground.
Explode through the balls of your feet and jump forward.
Drive your right leg into full extension with your toes pointed. Your left arm assumes a guard position, bending the elbow and with your hand facing forward.
Reverse to loaded beast position and switch sides. Once you do the same on your left side, you’ll have completed 1 rep.

3 – KETTLEBELL TOTAL-BODY COMBO

10 reps, 3 sets, 45 seconds rest between each set

Grab a kettlebell in each hand and stand in an upright position. Engage your glutes and your core.
Hinge the hips back and lower the kettlebells until they are on the floor.
In an explosive movement, jump with the balls of your feet while holding the two kettlebells, stretching your legs back until you are in a plank position.
While you’re there, perform a push-up.
After you return back to the plank position, row with your right arm while keeping core and glutes tight.
Repeat the push-up and complete the row with your left arm.
In an explosive movement, while keeping the kettlebells on the floor, jump with the balls of your feet forward.
Extend yourself to an upright standing position, while continuing holding the kettlebells in your arms.
This is one rep.