All you need for this 10 minute challenge is kettlebell and a space of around 8-10 metres long. The workout uses 3 exercises, walking kettlebell swings, walking lunges and bear crawling, to give you a challenge that will target the hamstrings, glutes, quads, back, shoulders and core. The challenge is great for improving muscular endurance and will give you aerobic and fat burning benefits.

Start off with the walking swings, to do this perform a normal 2 handed kettlebell swing and as the bell reaches the top of the movement, step forward. Repeat until you reach the end of the 8-10 metres, put the bell down and then perform alternating leg walking lunges back the way you came. Then finally drop down and bear crawl back to the kettlebell, to do this keep your hips low and move your opposite arm and leg. Start again with the swings and keep this routine going for the full 10 minutes. The aim is to complete as many repetitions as you can over the 10 minute round, performing swings, lunges and bear crawls once counts as 3 reps.

Tips:

: Use a kettlebell that you normally perform 3 sets of 8-10 swings with. If your starting out then I would recommend women using 6kg and men 12kg.

: Focus on perfect technique throughout the 10 minutes. If you start to struggle then take a rest before continuing or end the challenge.

: Make sure to fully warm up and cool down before and after the challenge.

Aims:

: Start out aiming for 30-40 reps and then see if you can progress to the magic 50 plus. Over 50 and it is time for a heavier kettlebell.

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