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Kettlebell

1. Endurance

Whether you fancy a sprint or a marathon, you need to be fit in the sack! Neither explosive pace nor hard core endurance can be achieved overnight, unless you put the work in during the day.

So, I could run on the treadmill- but what’s so great about kettlebells? I hear you ask. Did you know 15 minutes of kettlebells training can burn up to around 400 calories? Kettlebells are a high intensity, workout which utilises all 600 muscles in the body!

So, aim to do around 2-4 Kettlebell workouts a week to improve your stamina. But wait there’s more - check out some of these moves to propel your bedroom prowess to the next level....

Kettlebell Squats

There are almost as many Instagram posts about squats as there are about smoothies! Squats increase hip strength, essential for primal movements that carry over into most sports (including sex) and they also increase mobility but most importantly, squats make you really sexy!

They utilise every muscle in your body to remain tight through your entire upper back and core, while generating strength and power through the thighs and hips.

Kettlebell

Kettlebell Deadlift

Now for strong, powerful hip thrusts, you need to have strong, powerful hips. To master humping, you must incorporate some sort of hinge pattern in your training like Deadlifts which are a great simple hip hinge /hip extension pattern, and it must be trained like any other lift.

I advise my clients to train relatively heavy, going for no more than 8 repetitions, and really focus on driving through with the hips. A good starting point for beginners is to use Hexi-Deadlifts which are easier than regular Deadlifts and you'll lift more weight.

Try doing 5 sets of 8 repetitions and remember to keep good form with a straight back and lift your chest keeping your head up as you lift the weight.

Kettlebell Swing

Similar to the deadlift, the kettlebell swing is a great exercise for practicing a hip/hinge pattern, is a great exercise for training the posterior chain and gets you into triple extension.

It is low impact, and will get you fit in no time. Try doing interval training with a heavy Kettlebell. Start by doing 1 minute of 2 handed swings with just 30 secs rest and aim to do 4-5 rounds.

This exercise is great for helping you contract the glutes and in the concentric phase (on the upward phase of the swing) as you must tighten your core to help protect your back, forcefully contract the glutes like you are squeezing a fifty pound note between your bum cheeks and drive the hips back in perfect time with the kettlebell. Does this remind you of anything?

Well, try doing lots of Kettlebell swings regularly and see if your love life improves too!

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