Regardless of age, we're all busy people trying to prioritize the right things at the right times: getting the kids off to school on time, eating well, sleeping enough, or shoehorning workouts into the day.
But while you might get away with being more unstructured or sporadic with your exercise routine in your teens and 20s, there comes a time when your body needs more intentional strength training without spending hours in the gym. That's because as early as your 30s, strength and muscle can begin to decline. As the years pass into your 40s, 50s and beyond, this accelerates.
I give all my older clients this advice: be consistent and intentional and work multiple muscle groups several times per week. This 8x8x8 kettlebell workout does exactly that, and this is why you're going to love it, especially if you don't have much time.
Watch: 8x8x8 kettlebell workout
I've programmed this routine to be short but effective, targeting the major muscle groups in your upper and lower body, plus your core. These are functional compound exercises (multi-muscle moves), which will focus on movements like pushing, pulling and squatting using two of the best kettlebells.
Working both sides of your body at the same time will save you time and may feel more challenging as you're loading heavier overall. If you have imbalances or a noticeably weaker side, I encourage more unilateral training (single-sided) in the future.
If you only have one kettlebell, work one side at a time and split the total reps evenly between left and right, or experiment with a number that works for you.
The workout:
- 8 reps
- 8 rounds
- 8 minutes
The moves:
- Kettlebell swings: Swings work your core, glutes, hamstrings and hips for power as you snap your hips forward and thrust the weight away from the body. It's not a squat, so keep a soft bend in the knees while hinging at the hips. As you send your hips back, imagine using your butt to close a car door behind you; as you send your hips forward, extend and squeeze your glutes and core muscles to drive the weight up to your eye line. Your arms should be pretty much weightless, powering through your torso, hips and glutes.
- Kettlebell thrusters: Thrusters combine a squat with an overhead press, working the upper and lower body together. Load one or two kettlebells at your shoulders, draw your elbows forward and engage your core, then sit deep into a squat while keeping your back straight and chest lifted. As you stand, immediately drive the weight overhead, keeping your arms close to your ears.
- Kettlebell bentover rows: Bentover rows use pulling to work your biceps and back. The hinge position will also target the posterior chain, including your hamstrings and core. Try to keep your back straight and feet hip-width apart as you hinge forward so that your chest is almost parallel to the ground. Keep a soft bend in your knees as you hold the kettlebells in a neutral grip and pull them toward your back pockets, with the elbows close to your sides at all times.
The 'why'
This workout lasts just eight minutes, but it certainly packs a punch by targeting your core for balance, power and stabilization, plus your upper and lower body. You'll push, pull and squat your way to a stronger body while keeping momentum high and improving conditioning as you race against the timer.
This is about working intensely for a short burst of time, strengthening your whole body and being intentional using just three exercises
There's little rest, so you're going to be working almost flat out for the eight minutes, as you move through eight reps of each move and eight rounds. Essentially, you'll need to get all reps of the moves done within 60 seconds to achieve the eight rounds total.
This is about working intensely for a short burst of time, strengthening your whole body and being intentional using just three exercises to target as many muscles as possible and increase your heart rate.
You can add reps or take some away if you're struggling; if you choose to add reps, just remember that you'll start to fatigue at roughly round three, so keep some energy in the tank for those last few rounds when things naturally slow a little.
Get ready for your sweat test.
If you're new to workouts, I recommend taking it slow by removing the timer and checking your form with a personal trainer. If you have a health condition, injury, are pre or post-natal, or have any other pain or concerns, speak with a qualified medical professional before starting any new exercise regimen.
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