Get fit in 15 minutes
- This kettlebell squat and pull is ideal for toning thighs, says Nadya Fairweather, personal trainer and founder of u-shape.co.uk
- Compound exercises are those that target multiple muscle groups: they burn a lot of fat and require a high-calorie intake
- Healthy fats are also essential: so make sure you add plenty of coconut oil, organic butter, avocados, nuts, seeds and oily fish into your diet
Daily Mail Reporter
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WHAT TO DO
This kettlebell squat and pull is ideal for toning thighs, says Nadya Fairweather, personal trainer and founder of u-shape.co.uk.
Stand with feet hip-width apart, toes and knees pointing straight ahead. Hold a kettlebell in one hand — this ensures your weaker side is not neglected.
Stand with feet hip-width apart, toes and knees pointing straight ahead. Hold a kettlebell in one hand — this ensures your weaker side is not neglected. Lower into a squat, with your bottom out. As you stand up, pull the kettlebell up and extend your elbow out, finishing at chest height
Lower into a squat, with your bottom out. As you stand up, pull the kettlebell up and extend your elbow out, finishing at chest height.
Allow the weight to drop back down, as you return to the squat position. Repeat on each side in sets of 15, ten and five.
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WHAT TO EAT
Compound exercises are those that target multiple muscle groups: they burn a lot of fat and require a high-calorie intake. It is therefore important to replenish yourself with the right nutrition, in order to prevent fatigue, says nutritionist Eve Kalinik (evekalinik.com).
This means having multiple and varied food groups on your plate. Protein is crucial, but make sure you go for good quality sources — organic free-range meats, poultry or eggs are all excellent options.
Healthy fats are also essential for supporting a leaner physique: so make sure you add plenty of coconut oil, organic butter, avocados, nuts, seeds and oily fish into your diet
Healthy fats are also essential for supporting a leaner physique: so make sure you add plenty of coconut oil, organic butter, avocados, nuts, seeds and oily fish into your diet.
WHAT TO WEAR
Gap T-shirt
zalando.co.uk
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Leggings
hm.com
£24.99 Shop
Sports bra
victoriassecret.com
£33.18 Shop
Kettlebell
argos.co.uk
£6.99 Shop
Trainers
asics.com
£100.00 Shop
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