You can do the row-to-press with a heavy kettlebell, performing 10-15 reps per arm, or with a lighter dumbbell, with a rep count of 20-25. Either way, prepare for your heart rate to skyrocket. Ready, set, flow.
1 ADOPT THE POSITION
Place the kettlebell between your feet, then take a step back with your right leg – keep it straight, but bend your left knee. Lean over your left leg and grab the kettlebell with your right hand.
2 LOCK AND ROW
Lift the kettlebell and row it towards your right hip. Don’t twist your torso – maintain tight abs and work to keep your shoulders square to the ground. Squeeze your shoulder blades together at the top.
3 GET RACKED
Lower the weight. When it hits the floor, lift it explosively to your shoulder, dropping your right leg into a kneel. Stabilise the unilateral movement by setting your core and tensing your glutes.
4 PRESS AHEAD
Press the kettlebell overhead. Engaging your trunk to keep steady will fire up your metabolism. Pause, lower the weight to your shoulder, then to the ground. Now flow through the rest of your set.
