July 30-day Workout

So, where do you start?

It’s a question plenty of fitness fans are asking themselves right now. For the last three months (yes, it’s been that long) many of us have been locked down in quarantine, training with limited equipment, makeshift equipment, or no equipment at all.

Three months in, we’re all starting to adjust. You might have purchased gear, or you’ve found a piece of gear you can rely on for do-it-yourself training (think: water jugs and backpacks full of books if you’re still hunting). Maybe you’ve built yourself a badass home gym. Or maybe you’re in one of those regions where the quarantine is slowly lifting, and you’re headed back to your favorite training stomping grounds.

Still, economy of equipment is likely on your mind; even if you’re back in the gym, social distancing and other issues make it worth getting your work done without using every piece of gear. That’s where this workout comes in. All you need is a single kettlebell to get this muscle-building, fat-burning session done (and your alternate load will work too, if you don’t have a kettlebell).

DIRECTIONS: Do this workout 4 to 5 days a week to build the muscle you need, and feel good overall, too. Start each workout with a quick two-round warmup circuit: Do 30 seconds each of inchworms, jumping jacks, and Superman holds. Then jump into the workout.

Upper-body Superset

Complete the entire superset on the right arm then, without resting, do the entire superset with your left arm. That’s 1 set. Do 4 sets per side.

Bent-Over Single-Arm Row
Hold a kettlebell in your right hand, and hinge forward, core tight, until your back is nearly parallel to the ground. Keeping your hips and shoulders square to the ground, row the bell back to your right rib cage; lower it. That’s 1 rep. Do 8 to 10.

Single-arm Hollow Body Floor Press
Lie on your back, press your lower back into the ground, and raise your legs an inch off the ground. Raise your shoulder blades off the ground. Hold your kettlebell in your right hand, directly over your right shoulder, arm straight. Tighten your abs and bend your right elbow shoulder, lowering the bell to your shoulder. Press back up. That’s 1 rep. Do 8 to 10.

Lower-Body Superset

Do 4 sets of this superset. Rest 30 seconds between each set.

Goblet Sumo Deadlift
Stand directly over your kettlebell using a wide stance, toes pointed out. Hinge forward and push your butt back, lowering your torso until you can grasp your kettlebell (make sure your shoulders are higher than your hips. Tighten your grip on your bell and tighten your core. Stand explosively and squeeze your glutes. That’s 1 rep. Do 8 to 10.

Goblet Squat
Hold your kettlebell at your shoulders, feet about shoulder width apart. Tighten your core and bend at the knees and hips, lowering your torso until your thighs are just below parallel to the ground. Pause for 1 second; stand back up. That’s 1 rep. Do 10 to 12.

Towel Kettlebell Curl
Wrap a towel around your kettlebell and grasp its ends. Stand holding the kettlebell; tighten your core and squeeze your shoulder blades. Moving only at the elbows, curl the kettlebell up, squeeze your biceps, then lower. That’s 1 rep. Do 10 to 12. Do 3 sets.

Ebenezer Samuel, C.S.C.S.

Ebenezer Samuel, C.S.C.S.

Fitness Director for Men’s Health Magazine and CSCS trainer -

Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. He's logged training time with NFL and track athletes, and his current training regimen includes weight training, HIIT conditioning, and yoga. Before joining Men's Health in 2017, he served as a sports and tech columnist for the New York Daily News.