Try this challenging Kettlebell Circuit to boost your fat loss!

Tuesday, November 11th, 2008 at 6:46 pm

The workout is short, but intense it should take only about 20minutes to complete. All you need is two kettlebells. Usually 10-20lbs works well for women and 35-45lbs for men. If you do not have kettlebells, no problem dumbbells well work just as good.

Perform the following 5 exercises in a circuit.

You will perform 10-12 repetitions before moving on to the next exercise with little or no rest in between. Complete the circuit 3-4 times, giving yourself 1-2minutes rest in between sets.

1. Two-Hand Swing

Stand with feet shoulder width apart. Hold the kettlebell in front of you with both hands. Now squat down bringing the weight between your legs. Make sure you keep your stomach in tight; you’re weight on your heels and your head up.

Now in the squat position with the kettlebell between your legs, use your glutes, hips, and core to quickly explode up with your arms extended straight out in front and finishing the movement with the kettlebell at chest level. Then repeat the movement.

2. Clean & Press

Stand with feet shoulder width apart. Hold the kettlebell in front of you with one hand. Now squat down bringing the weight between your legs. Make sure you keep your stomach in tight; you’re weight on your heels and your head up.

Now in the squat position with the kettlebell between your legs, use your glutes, hips, and core to quickly explode up. Use your momentum to bring the weight to shoulder height. It’s important that you keep your wrist straight and your elbow close to your body. Now with the kettlebell still at shoulder height perform a half squat and press the kettlebell overhead as your standing up. Then bring the kettlebell back down and repeat the movement.

3. Single Leg Deadlift

Stand with feet shoulder width apart. Hold the kettlebell in front of you with your right hand. Now lift your right leg behind to a 90 degree angle or until its parallel to the floor as you simultaneously reach down to the floor with the kettlebell. Now use your hamstring and glutes to stand back up. Now repeat the movement.

4. Push Up w/ DB Row

Begin in a push up position, with your hands holding on to the kettlebell. Keeping your core tight perform one push up. Next with one hand perform a row while stabilizing your body on your other hand. Hold for a second then, repeat the same process with the other arm. Then repeat the whole sequence for repititions.

5. Kettlebell Front Squat

Begin by standing with your feet shoulder width apart. Hold the kettlebell from the bottom with both hands at chest level. Now keep your head up, chest out, and shoulders back you will squat down until your thighs are parallel with the floor. Then use your legs to drive back up to standing position. Then repeat.

By Benjamin Petitpas