Kettlebells for Fat Loss and Strength

 

 

Kettlebells and Pushups

Kettlebells are an excellent tool that work the entire body as a unit.  They can help to increase your endurance and stamina, build raw strength, increase your power, challenge your flexibility and even your balance.  I regularly train with them, and while there are literally hundreds of moves that you can do, I like to keep stick to the tried and true basics.  

The unique shape of the kettlebell and the way it moves makes it ideal for building a lean and athletic body.  To take advantage of its ballistic properties, you need to learn and master the basic drills like the kettlebell swing, the clean, and the snatch. Each are dynamic, multi-joint, total body movements.  Once you have practiced those basics, you can use them as a foundation for a more complete routine.  In subsequent sessions, you can also try using the bells for longer durations.  You’ll quickly learn to be efficient with your movements and will develop strength and endurance.

Here is a basic routine that will work your whole body.  It combines pulling and pushing movements with core strength and stability.  Alternate workouts 1, 2 and 3 on non-consecutive days.  Give it a try for 3 or 4 weeks and see how you do!  If you’re not familiar with the movements, it may be a good idea to work with a properly certified trainer for a few sessions.

Workout 1: 

Superset A1 & A2 3-4 times, then superset B1 & B2 3-4 times.  Do C just once.

A1: Clean and press (alternating): 10 reps per side

A2: Bent over rows (alternating sides): 10 reps per side

B1: Goblet squat (holding kettlebell in front of chest): 10 reps

B2: One-handed swing (to eye level): 15 reps per side

C: Windmills (alternating sides): as many reps as possible in 5 minutes.

Workout 2:

Two-handed swing (to eye level): as many reps as possible in 40 seconds, rest for 20 seconds (10 minutes total)

Turkish Get-Up (alternating sides): as many reps as possible in 5 minutes

Workout 3:

Superset A1 & A2 3-4 times, then superset B1 & B2 3-4 times.  Do C just once.

A1: Pushups (12-15 reps)

A2: Pullups or Inverted Rows (8-10)

B1: Kettlebell Lunges (12 reps)

B2: One-arm snatch (10 reps per side)

C: Windmills (alternating sides): as many reps as possible in 5 minutes.

Be sure to do a dynamic warm-up and a cool down stretch each time you work out.

Tags: kettlebells, workouts