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Kettlebell Circuit Training

Kettlebell Figure 8′s And A Circuit Workout

The key to getting results with a kettlebell is to train hard, train often, and train quickly. What I mean by quickly is that your kettlebell workouts should last no more than thirty minutes if you train daily, and forty five minutes if you train every other day.

Kettlebell Circuit Training

Repeat the following circuit 3-5 times.

Rest 60-90 seconds between circuits.

The objective is to better the time it takes to complete the entire circuit on each successive attempt.

1) 1-Arm Kettlebell

Push Press x 5 (per arm)

2) Kettlebell Front Squat x 10

3) 1-Arm 2-point Row x 10 (per arm)

4) Around the World x 5 each direction

5) 2-Arm Kettlebell Swings x 15

A New Kettlebell Exercise For You

Kettlebell Figure 8′s exercise. For this one, you want to brace your abs and squeeze your glutes at all times.

Place one kettlebell between your legs and take a wider than shoulder width stance. Bend over by pushing your butt out and keeping your back flat.

Pick up a kettlebell and pass it to your other hand between your legs. The receiving hand should reach from behind the legs. Go back and forth for several repetitions.

David Butler, RKC demonstrates the Russian Kettlebell Figure 8 exercise

Related Articles:

Kettlebell Cleans And Burpees Circuit Training

4 Week Kettlebell Minimalist Workouts

Time Saving Kettlebell Workouts?

#circuit training #kettlebell circuit training #kettlebell circuits #kettlebell exercise #kettlebell workouts #time saving kettlebell workouts

Kettlebells - Weight Training And Your Highest Fitness Levels

Combination Workouts For The Best In Fitness

If you follow my posts at all you know my workouts are about using variety. Although this site is dedicated to kettlebell training, I believe in getting to your best level of fitness you should use variety. Weight training, kettlebells and bodyweight exercises all find thier way into my workouts.

Even though I belive you can get in great shape using any of the above. Variety is what keeps me motivated and keeps my workouts fresh and most importantly Productive and Results Producing.

Many of the workouts I show you here involve kettlebell exercises as well as bodyweight exercises. But what about merging kettlebells and weight training and bodyweight stuff? Let’s take a look at how Chris Lopez uses variety in his training for his clients and his own training.

I received a great question over email yesterday about how someone, who has access to the gym and won’t give up their conventional weight training, can incorporate kettlebell training into their routine.

So instead of just answering the question outright, I’ll show you how I’ve constructed my winter training programs (because that’s when I use “conventional” weight training).

This type of program can be considered a weight training/kettlebell training hybrid that I’ve found is incredibly effective and something that I use both on myself and on my clients.

In fact, I have one client on a program designed using this template who’s put on almost 20lbs of muscle (and he’s 45!) and has become freakishly strong in comparison to where he was at when we started.

First, here’s a look into my 3-days-per-week barbell/kettlebell hybrid program that I just finished in April…

Day 1 – Monday

1) Box Jumps (3 x 5)

2) Squat (3 x 3-5)

3a) Chin-Ups (3 x AMRAP)

3b) Pistol (3 x AMRAP)

4) 2-Arm Kettlebell Swings x 100 (in as few sets as possible)

Day 2 – Wednesday

1) Med Ball Slams (3 x 5)

2) Military Press (3 x 5-8)

3a) Kettlebell Rows (3 x AMRAP using either a 32kg or 36kg KB)

3b) Dips (3 x AMRAP)

3) Kettlebell Snatch (AMRAP in 5-8 minutes)

Day 3 – Friday

1) Power Clean (3 x 3-5)

2) Deadlift (3 x 3-5)

3a) TGUs (3 x 5)

3b) GHRs (3 x AMRAP)

4) Bodyweight Circuit, Burpees, Tabata or KB Swings

The Breakdown

First, I’ll always start off with foam rolling and then static stretching my hip flexors, quads, hamstrings and pecs.

Then I’ll do some glute & abdominal activation exercises like band walks and various planks & bridges, followed by a thorough dynamic warm-up.

Then to start off the workout I’ll do something explosive (to fire up my CNS) and help with power production.

I’ve been obsessed with my vertical jump since highschool (in my volleyball playing days the highest they measured me was 38″), so on my squat day I’ll start off doing some type of plyometric – box jumps, depth jumps or hurdle jumps.

On my dead lift day I’ll do either power cleans or hang cleans.

****One note on plyos – and I’m teaching this to my 12 year old daughter right now – LEARN HOW TO LAND FIRST. The majority of injuries to athletes occur during some kind of awkward landing (and usually on one leg), so if you’re going to do plyometrics or any type of jump training, make sure you know how to land – both on 2 legs and on one.

Also, if you’re new to training, focus on getting STRONG before you even attempt plyometrics. If you look at the power equation (FORCE x Acceleration), then getting stronger will naturally increase your power output.

I found this out in highschool when my volleyball coach just made me squat without doing any plyos. I went from barely touching the rim to standing underneath it and jumping up and hanging on it.*****

Then, I’d go to my major lift for strength usually working up to 3-5 reps of as much weight as I can handle. For my upper body strength day I’ll do military presses. I’ve renounced the bench press as my major upper body because…..

1) it doesn’t help me in any way in my life (I have never had an experience in my life where I’ve been lying down and have had to life something off my chest) and

2) I’ve got a bad right shoulder that gets put into awkward positions when I bench so I’ve just focused on doing push-ups for my horizontal pressing exercises.

Then I’ll follow with a combination of kettlebell exercises and bodyweight exercises for assistance.

This is where I’ll start to get creative. I’ll use rings, blast straps, maybe a stability ball for hamstring curls or ab exercises.

When it comes to assistance work I’ll do whatever I feel like for that day (for the most part) but still try to challenge myself.

And finally, I’ll finish the workout doing some type of high-rep kettlebell finisher or bodyweight circuit.

Again, creativity reigns supreme with this, although I have a tendency to be boring with this part and just stick to kettlebell swings or snatches (by “bread & butter” finishers).

Some Important Notes:

-make sure you record everything (from your major lifts to the finisher and everything in between)

-you have to record your workouts because you need to know where you were and where you currently are (that means break records each and every time out)

-on 3 of your off days do something active for at least 30 minutes – play pick-up basketball, take the dog for a walk, go for a bike ride, snowboarding or skiing, yoga

-take ONE FULL DAY OFF for recovery

-make sure that you’re eating real food

-get 8-9 hours of sleep

-manage your stress levels by doing some deep breathing or meditation

If I could, I’d train like this year round. The only problem is that I can’t stand being inside when the weather’s great so I’ll opt for Kettlebell & Bodyweight Training outside for 5-6 months out of the year.

So, until October rolls around I’ll be working on my tan, while lifting Kettlebells.

Thanks Chris

As I mentioned earlier variety in my experience is a great tool for having the most productive and results producing workouts. As an old weight training guy (going back 30+ years) it took me awhile to give in to the idea that the old bodybuilding style workouts I grew up doing weren’t the best way to go.

But a couple of years ago when I started using kettlebells and bodyweight exercises, (along with my weight training) I got in the best shape of my life and I’m 54 now.

Thanks again to Chris Lopez from the Kettlebell Revolution for a very informative article and some great ideas on improving our workouts. That’s why Chris is one of the best around.

#bodyweight #bodyweight exercises #fitness #kettlebell exercises #kettlebell training #kettlebells #weight training #workouts

Kettlebell Workouts Time Saving And Effective Training

With properly constructed kettlebell workouts, you can simultaneously, gain lean muscle, get stronger, be more flexible, and increase your conditioning lev...

via howtogetthatsixpackabslook.com

Kettlebells Time Saving Results Producing Workouts

The Beauty Of Kettlebells

We have this false notion that workouts must be a specified period of time otherwise they’re “no good.” Workouts have to last at least twenty minutes, preferably an hour. Usually the longer the better. Length usually equals productivity.

The reality is, the opposite is true. And the beauty of the kettlebell, is that it literally frees the user, should he or she so choose, from the construct of time.

Let Me Explain.

With properly constructed kettlebell workouts, you can simultaneously increase your strength, improve your flexibility, add lean muscle, lose fat and increase your conditioning levels.

These are things that the rest of the fitness industry separates out into specific pieces. Using RKC Hardstyle principles (Hardstyle = systematic methodology for reverse engineering strength and power), you can have your cake and eat it too.

Knowing how to do this allows you to free your time from long boring workouts and from searching for the “right routines.” It actually gives you more energy by not only freeing up emotional and psychological space for other more important activities, but also by hacking into your own nervous system and supercharging the amount of energy your body already produces.

That being said, how do you actually do that?

Here are three mechanisms that will help you reclaim your time and give you more energy to do the things you love to do apart from working out.

Kettlebells = Faster Results, Less Time.

1. Supersets 2. Circuits 3. Compound Sequences

Supersets. Supersets are simply alternating one exercise with another without rest. You determine the rest periods after the superset. The less rest there is the more demanding the workout.

An example would be the following:

A1. Clean and Press x 5L, 5R A2. Goblet Squat x 10

Rest 60s. Repeat for 5 total sets. Do this for as many exercises as you want.

Circuits. Circuits are a series of exercises that are performed in a circular fashion, meaning after one set of a kettlebell exercise is done, then another exercise is performed, and so on until you return to the first exercise. This allows the greatest amount of rest before each exercise is repeated again.

An example would be the following:

“RKC Six” Circuit

A1. Swings x10, rest 30s A2. Get Up x 1L, 1R, rest 30s A3. Goblet Squat x 5, rest 30s A4. Clean and Press x5, rest 30s A5. Snatch x10L, 10R, rest 30s

Repeat circuit 5 times.

Of course you would determine the rest periods.

Compound Sequences. Compound Sequences are performing a series of multi-joint exercises (“compound” exercises like the Snatch) in a pre-determined sequence without putting the kettlebell down. Derivatives of these are Complexes and Chains.

A Complex is a series of compound exercises performed sequentially with the same weight and without rest. All the reps for one exercise are completed before moving on to the next exercise in the sequence.

An example of a Complex is:

1 Hand Swing x5 Clean x5 Press x5 Snatch x5

Perform with both hands and then rest 90 seconds. Repeat for a total of 5 sets.

A Chain is a series of compound kettlebell exercises performed sequentially in which each exercise is performed once before the sequence is started again. Each time the sequence is performed is considered one repetition.

An example of a Chain is:

(1 Hand Swing + Clean + Press + Snatch) x5

Perform with both hands and then rest 90 seconds. Repeat for a total of 5 sets.

“I am your density.” – George McFly, Back to the Future

Density Training With Kettlebells

Speaking of time travel and saving time, why not put a pre-determined and specific time limit on your kettlebell workouts?

Use the concept of “density training” combined with the time saving mechanisms above can really free you from boring conventional workouts. Density is a way of measuring work in a pre-determined time frame. (Strength Coach, Charles Staley, popularized this form of training with his “Escalating Density Training.”) Using our superset example,

A1. Clean and Press x 5L, 5R A2. Goblet Squat x 10

Rest 60s. Repeat for 5 total sets.

We could simply remove the predetermined rest periods and predetermined sets and let our pre-determined time frame dictate how much work we can do.

So instead of resting 60 seconds after A2 and performing 5 sets, we could just perform as many sets as we want in 10 minutes, resting as needed. Then we could measure our progress not by increasing the load of the kettlebell, but rather, by performing more sets in the same 10 minute time period. (Again, you determine your time frame according to your needs.)

The cool thing about density training is that you can actually measure your progress from one workout to another. One more rep equals more work performed in the same time period. Do more work – achieve more results.

Implementation.

How do you implement this information?

Simple.

Decide upon the minimum amount of time you have to workout each week and divide that by three. Only afford 60 minutes per week? Great – that’s three 20-minute workouts.

Pick the days you’ll exercise and schedule your allotted amount of time to train.

Next, decide what you want to accomplish first and foremost. Lose fat? Build muscle? It doesn’t really matter as long as it’s your goal.

Select your time-saving mechanism – supersets, circuits, or compound sequencing.

Select your exercises. These should be pertinent to your goal. Want to get stronger – Choose grinds. Want to burn off some fat – it’s a good idea to include ballistics. Just want to get in phenomenal shape – include both.

Select your reps. For strength, choose lower reps. For fat loss, medium to higher reps.

Get going!

Warp Up – I Mean, Wrap Up…

Now you no longer have to worry about the when and how of working out. Use the time-saving mechanisms in this article, will get you moving faster than you imagined. When you implement these, you will find that you have freed up your time, reduced mental anxiety about working out, freed up emotional energy, and created a plan to recapture your time and increase your energy.

#circuit training #density training #kettlebell circuit training #kettlebell complexes #kettlebell workout #kettlebell workouts #kettlebells #supersets

Kettlebells Time Saving Results Producing Workouts

The Beauty Of Kettlebells

We have this false notion that workouts must be a specified period of time otherwise they’re “no good.” Workouts have to last at least twenty minutes, preferably an hour. Usually the longer the better. Length usually equals productivity.

The reality is, the opposite is true. And the beauty of the kettlebell, is that it literally frees the user, should he or she so choose, from the construct of time.

Let Me Explain.

With properly constructed kettlebell workouts, you can simultaneously increase your strength, improve your flexibility, add lean muscle, lose fat and increase your conditioning levels.

These are things that the rest of the fitness industry separates out into specific pieces. Using RKC Hardstyle principles (Hardstyle = systematic methodology for reverse engineering strength and power), you can have your cake and eat it too.

Knowing how to do this allows you to free your time from long boring workouts and from searching for the “right routines.” It actually gives you more energy by not only freeing up emotional and psychological space for other more important activities, but also by hacking into your own nervous system and supercharging the amount of energy your body already produces.

That being said, how do you actually do that?

Here are three mechanisms that will help you reclaim your time and give you more energy to do the things you love to do apart from working out.

Kettlebells = Faster Results, Less Time.

1. Supersets 2. Circuits 3. Compound Sequences

Supersets. Supersets are simply alternating one exercise with another without rest. You determine the rest periods after the superset. The less rest there is the more demanding the workout.

An example would be the following:

A1. Clean and Press x 5L, 5R A2. Goblet Squat x 10

Rest 60s. Repeat for 5 total sets. Do this for as many exercises as you want.

Circuits. Circuits are a series of exercises that are performed in a circular fashion, meaning after one set of a kettlebell exercise is done, then another exercise is performed, and so on until you return to the first exercise. This allows the greatest amount of rest before each exercise is repeated again.

An example would be the following:

“RKC Six” Circuit

A1. Swings x10, rest 30s A2. Get Up x 1L, 1R, rest 30s A3. Goblet Squat x 5, rest 30s A4. Clean and Press x5, rest 30s A5. Snatch x10L, 10R, rest 30s

Repeat circuit 5 times.

Of course you would determine the rest periods.

Compound Sequences. Compound Sequences are performing a series of multi-joint exercises (“compound” exercises like the Snatch) in a pre-determined sequence without putting the kettlebell down. Derivatives of these are Complexes and Chains.

A Complex is a series of compound exercises performed sequentially with the same weight and without rest. All the reps for one exercise are completed before moving on to the next exercise in the sequence.

An example of a Complex is:

1 Hand Swing x5 Clean x5 Press x5 Snatch x5

Perform with both hands and then rest 90 seconds. Repeat for a total of 5 sets.

A Chain is a series of compound kettlebell exercises performed sequentially in which each exercise is performed once before the sequence is started again. Each time the sequence is performed is considered one repetition.

An example of a Chain is:

(1 Hand Swing + Clean + Press + Snatch) x5

Perform with both hands and then rest 90 seconds. Repeat for a total of 5 sets.

“I am your density.” – George McFly, Back to the Future

Density Training With Kettlebells

Speaking of time travel and saving time, why not put a pre-determined and specific time limit on your kettlebell workouts?

Use the concept of “density training” combined with the time saving mechanisms above can really free you from boring conventional workouts. Density is a way of measuring work in a pre-determined time frame. (Strength Coach, Charles Staley, popularized this form of training with his “Escalating Density Training.”) Using our superset example,

A1. Clean and Press x 5L, 5R A2. Goblet Squat x 10

Rest 60s. Repeat for 5 total sets.

We could simply remove the predetermined rest periods and predetermined sets and let our pre-determined time frame dictate how much work we can do.

So instead of resting 60 seconds after A2 and performing 5 sets, we could just perform as many sets as we want in 10 minutes, resting as needed. Then we could measure our progress not by increasing the load of the kettlebell, but rather, by performing more sets in the same 10 minute time period. (Again, you determine your time frame according to your needs.)

The cool thing about density training is that you can actually measure your progress from one workout to another. One more rep equals more work performed in the same time period. Do more work – achieve more results.

Implementation.

How do you implement this information?

Simple.

Decide upon the minimum amount of time you have to workout each week and divide that by three. Only afford 60 minutes per week? Great – that’s three 20-minute workouts.

Pick the days you’ll exercise and schedule your allotted amount of time to train.

Next, decide what you want to accomplish first and foremost. Lose fat? Build muscle? It doesn’t really matter as long as it’s your goal.

Select your time-saving mechanism – supersets, circuits, or compound sequencing.

Select your exercises. These should be pertinent to your goal. Want to get stronger – Choose grinds. Want to burn off some fat – it’s a good idea to include ballistics. Just want to get in phenomenal shape – include both.

Select your reps. For strength, choose lower reps. For fat loss, medium to higher reps.

Get going!

Warp Up – I Mean, Wrap Up…

Now you no longer have to worry about the when and how of working out. Use the time-saving mechanisms in this article, will get you moving faster than you imagined. When you implement these, you will find that you have freed up your time, reduced mental anxiety about working out, freed up emotional energy, and created a plan to recapture your time and increase your energy.

#circuit training #density training #kettlebell circuit training #kettlebell complexes #kettlebell workout #kettlebell workouts #kettlebells #supersets

Kettlebell Clean A Full Body Fat Burning Exercise

The Kettlebell Clean A Must Do

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Full Body Exercise

Ever since I started working out many years ago the clean has been one of my go to exercises. Up until about 2 years ago it was with a barbell or dumbbell. Then I started using kettlebells. I still do cleans with barbells and dumbbells but I also do kettlebell cleans.

Whether you workout to burn fat, add lean muscle or gain strength or all three the clean kettlebell or otherwise should be one of your go to exercises.

The clean can be used by itself as an exercise for lean muscle gains, strength and endurance or in combination with bodyweight exercises or other high-repitition kettlebell exercises.

Chris Lopez of the Turbulence Training Kettlebell Revolution teaches you how to master the kettlebell clean.

The Start Position For The Kettlebell Clean:

*** Feet shoulder width apart

*** Toes pointing out 30 degrees.

Starting The Kettlebell Clean

*** Start with a little swing to get some momentum going. You are using a one-handed grip on a single bell for this movement.

*** As you start the swing upward, you are going to shrug your shoulder and “pull” with your body/back the bell up to you. (The movement itself is difficult to describe.)

Kettlebell Clean The End Position

*** The end position is you holding the bell in the “rack” position–the bell resting on your forearm, your forearm tucked close to your body, and your fist near your midline.

*** Getting it there is the trick. You want the bell to remain close to your body on the swing up. Instead of thinking “clean it to the shoulder” (which is what you are trying to do), think about this mental cue throughout the movement to keep it tight and close to you: “clean it to your stomach.”

Key Points:

** Starting position and initial movement is the same as the swing

** As you initiate a forceful hip drive, let your shoulder shrug and guide the kettlebell up to you ** Keep the bell close to your body. On the bell’s way up to you, your elbow should be tight and close to your body–this helps control the bell

** Rack quickly and bend your knees to absorb the shock until you get used to the movement

At the rack position, your hand should be near your midline and below your chin, with your arm tight against your body, and the belly resting on your forearm and part of your upper arm.

Full body exercises like the clean should be the bulk of your workouts. The more muscle groups you use per exercise are the fastest path to reaching your goals.

As I mentioned earlier, learning and mastering the kettlebell clean will help you burn fat faster, gain lean muscle and bring you added functional strength gains.

Once again thanks to Chris Lopez for the instruction on how to do the kettlebell clean.

#burn fat #fat burning exercise #kettlebell clean #kettlebell exercises #kettlebells #lean muscle gain #lean muscle gains #strength

Simple Kettlebell Workouts Burn Tons Of Calories

"Simple" kettlebell workouts can lose a load of calories if they're intended properly. They don't have to be fancy, and in reality, I think we would all be best served, if once a year we returned to the "standards" just as a refresher. (Last December I did only the Program Lowest from ETK - one of the most productive training months I'd had in quite a few years...)

Here are some workouts that you can do today:

Workout 1:

A. Get Up - moderate weight, stopping and holding each position for 3 seconds.

Perform for 10 minutes. Perform 1 rep each side, and then switch sides.

B. Hand-to-hand Swings - Light to medium kettlebell. Execute 60 seconds of H-2-H Swings. Rest 2 minutes for "novice" and 1 minute for "advanced". "Fast and Loose" drills during rest. Perform for up to 21 minutes (8 / 16 rounds) Looks pretty easy so far.

Workout 2:

Perform the following as a circuit -

A1. Pumps A2. 2 Hand Swings A3. Mountain Climbers A4. 1 Hand Swing A5. Squat Thrusts / Burpees* A6. 1 Hand Swing

Perform each exercise for 30 seconds, rest for 30 seconds.

Perform up to 10 circuits.

*Burpees are a Squat Thrust with a jump on the end.

It appears pretty easy on paper, but please observes that there is only 30 seconds of rest after A6 - not a normal long rest like there is after sets of classic circuits.

So as my good mate, Master RKC Mark "Rif" Reifkind says, "Simple, not easy."

Okay, cool - we've got two "basic" sessions that will reduce a ton of calories.

Of course, I know, I generally advise days off between workouts, but this is exclusion to the rule and special cases can often be made if you know how to make them. So we'll make on now.

It's hard ignoring yourself your most liked foods while eating boring diet foods. In the end, you break down and chow down never to come back to your diet.

There's a explanation for that - your fat burning hormones are beginning to shut off and your fat storing ones are starting to turn on. And that messes with your mind. So that explains both the psychological and the hormonal sides to fat loss damage.

Discover the secrets to rapid fat loss with kettlebell workouts by visiting Kettlebell Burn

#burn calories #fat burning #kettlebell workouts #simple kettlebell workouts

Kettlebells Complexes Fast Paced Fat Burners

If you want to burn fat at a fast pace learn about doing your workouts as complexes it’s killer stuff

Complexes combine two or more exercises into a sequence. Using comlexes (also known as circuit training) are an effective way of getting a lot of exercise done it a short period of time.

Complexes are effective fat burners and also place a significant demand on your cardiovascular system -- your heart and lungs -- resulting in improved aerobic fitness. Complexes can consist of body weight, barbell, dumbbell or kettlebell exercises.

Some of the major benefits of using kettlebell complexes are:

more time efficient,

improve strength/endurance,

build true functional core strength,

improve cardiovascular conditioning and performance,

produce fat loss,

improve coordination

increase lean body mass.

Here is the kettlebell complex to try:

swing x 10 reps

two handed by the horns high pull then goblet squat x 10 reps

military press x 5 reps per side

clean x 5 reps per side

rack side bend x 5 reps per side

rack lunge x 5 reps per side

I did 6 sets of this complex, resting about 2-3 minutes between sets.

For the first set I used just one kettlebell to test out how hard this would be. In the case of using one kettlebell, simply do 5 reps per side then move to the next drill.

For the second drill I used two kettlebells, adjusting the reps to whatever I could manage for each drill. I found that using two kettlebells made it more of a strength test and took away from the amount of time spent elevating my heart rate so for sets 3-6 I used just one kettlebell.

After 6 sets of that complex my form was breaking down so I decided to finish myself off with some simple conditioning. Two sets of max reps:

Swings to failure

Push-ups to failure

repeat cycle

If you find this too easy, then you are in pretty good shape. Simply use a heavier kettlebell, increase the reps per drill, or shorten the rest periods.

I hope this article convinced you of the impact of using kettlebell complexes. They really are a very efficient way to workout. And the results are the proof.

For more kettlebell complexes please go to The Kettlebell Training Page

#20 minute kettlebell and bodyweight workout #benefits of using kettlebells #double kettlebell exercises #fat burners #fat burning kettlebell workout #kettlebell complexes #kettlebell training #kettlebells #the kettlebell training page

The Kettlebell Swing A New Twist

The kettlebell swing as you know is one of the foundation exercises in any kettlebell workout. Let's look at improving the swing for even greater fat loss.

via fatburningdietsandworkouts.com

The Kettlebell Swing A New Twist

The kettlebell swing as you know is one of the foundation exercises in any kettlebell workout. Let's look at improving the swing for even greater fat loss.

via fatburningdietsandworkouts.com

Kettlebells And Bodyweight Circuit Training

A Simple Kettlebell And Bodyweight Circuit Training Workout To Burn Fat Faster

Accelerate Your Fat Loss by Combining Bodyweight Circuits With Kettlebells

I’m a huge fan of Craig Ballantyne’s interval training and bodyweight circuit training workouts, Craig is without a doubt one of the smartest guy’s in the fitness industry today.

So when Craig and Chris Lopez came out with the Turbulence Training Kettlebell Revolution I knew it was a winner.

The mix of bodyweight exercises and kettlebells makes for a great fat loss, strength and lean muscle workout.

What I am doing now is mixing this Kettlebell Workout in with bodyweight only circuits. The benefit of a standard bodyweight circuit training is that you recover quickly and can do them often for increased fat burning.

The beauty of this workout is that you can do it in only a small amount of space because you will be using just your bodyweight and kettlebells.

Secondly, this workout is also known as the 10 x 20, in that there are 10 exercises at 20 repetitions each. So, as you make your way through this circuit you will not take any breaks until you’ve completed all the exercises. Once there, take a minute or two to take a rest, and then repeat up to two more times.

The kettlebell workouts can’t be done quite as often, but work extremely well! You know I like variety in my workouts so mix of both of these for effective fat burning workouts.

This is without a dobt one of my favorite workouts.

“The 10 x 20 Kettlebell Workout Bodyweight Exercise Circuit Training Workout”

1) Squat With Kettlebells – 20 reps 2) Pushups (Hands in Front) – 20 reps 3) Kettlebell Swings – 20 reps 4) Walking Lunges – 20 reps per side 5) Single Arm High Pulls – 10 reps per side 6) Mountain Climber – 20 reps 7) One Arm Kettlebell Swing – 10 reps per side Close Grip Pushups – 20 reps 9) Kettlebell One Arm Row – 10 reps per side 10) Stability Ball Leg Curls – 20 reps

Rest 1-2 Minutes and then do it 2 more times

I like Craig’s products because his stuff is aimed at being lean and toned without adding excess mass….this is great for both men and women looking to maintain a slim “Hollywood” type physique.

A lot of the men and women you see on Youtube using kettlebells aren’t very impresssive (in my opinion). The kettlebell is an amazing tool to get lean and ripped if you know what you are doing.

The Turbulence Training Kettlebell Revolution Fat loss workouts you can do at home with Kettlebells

#accelerate your fat loss #bodyweight #bodyweight circuit training #bodyweight circuit training workouts #craig ballantyne #fat loss #kettlebell workout #kettlebell workouts #kettlebells #kettlebells and bodyweight circuit training #Turbulence Training Kettlebell Revolution

Kettlebell Workouts For Fat Burning

3 Day’s A Week Fat Burning Kettlebell Workout

OK, so we’ve got 9 exercises TOTAL – 3 Ballistic Kettlebell exercises, 3 Grinding Kettlebell and 3 Bodyweight exercises.

So how do we make a kettlebell fat loss workout out of that?

Here’s how I would split things up…

The Warm-Up (perform the following warm-up circuit TWICE before every workout)

1) Bodyweight Squats x 10

2) Jumping Jacks x 20

3) Push-ups x 10

4) Wall Slides/Stick-Ups/Band Pulls x 10

Then…

Static stretch your hips and pecs for 30s each per side

Kettlebell Workout – Day 1

1) Snatch (3 x 15 per side, 60s rest between sets)

2a) Front Squat (3 x 10-12)

2b) Bodyweight or Kettlebell Rows (3 x 10-12)

I’ve put the snatch as the first exercise because it is a very technically demanding exercise for most. That said, the last I want you to do is to try to attempt a lot of snatches when you are not FRESH, so that’s why they’re first. You can split the sets of 15 with as many hand switches as you like, just make sure to complete 15 per side per set.

For the front squat you can either hold the Kettlebell in the rack position or you can hold it in the goblet position. Yes, I know that holding it in the goblet position would technically make it a “Goblet Squat”, but for all intents and purposes, it doesn’t matter.

Finally, I’ve given you the option of doing your rows either on a suspension trainer (like a TRX, gym rings or blast straps) or you can do 1-arm rows with your kettlebell.

The 1-arm rows will be more demanding on your abs, but the bodyweight rows will do a lot more for your posture in that you will be forced to emphasize the squeeze in your shoulder blades.

If you are doing bodyweight rows, kill/end the set when you can no longer touch your thumbs to your ribcage when you’re fully contracted.

Kettlebell Workout – Day 2

1a) Pistols (3 x 6-8, rest 60s)

1b) 1-Arm Military Press (3 x 6-8, rest 60s)

2) Cleans (AMRAP in 5 minutes, rest as needed)

Pistols are a very tough exercise and I realize that most people can’t do them.

To substitute, you can try half range single leg squats (place a bench or chair underneath you and use that as your target) or you can off-set your weight by holding onto the edge of a door frame or a set of blast straps.

I prefer you do that latter so that at least you are “greasing the groove” and teaching your body how to get “ass-to-the-grass” on pistol squats.

The 1-arm military press is an incredible mind-body exercise. Sure, you can just press a bell up and down 6 to 8 times, but if you want the benefit of using your abs, butt and especially your lats, then you really need to focus and tighten up.

This technique doesn’t help so much when you’re pressing 16kg over your head, but wait until you get up to the 32kg bell and you’ll thank me that you’ve mastered the proper technique for military pressing a Kettlebell.

Cleans are the great “armour builder” as Dan John, Senior RKC, likes to call them. Your goal is to do as many cleans as possible – making sure you do the same amount of work on each side – within 5 minutes. If you have 2 Kettlebells of the same size, even better!

Kettlebell Workout – Day 3

To see day 3's kettlebell fat loss workout head over to The Kettlebell Training Page

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Kettlebell Workouts Bring Permanent Results

Kettlebells are today’s most popular training tool. As I’ve told you countless times I love my kettlebell workouts.

Why? Simple. Results and better yet long term results.

In case you don’t know what a kettlebell is, imagine a cannonball with a handle on it. They come in all different weights and can be used by the frail and the fit alike.

And kettlebells should be part of your long term weight loss solution.

Notice how I said “long term.”

Most of us think only of the short term – the here and now. But that is a mistake. It robs us of our future.

Now I’m not saying you should live in the future. Not at all. I’m saying live in the present. Do everything in the present to ensure your long term, future success.

And that’s where kettlebells fit into your exercise program.

With just one kettlebell you can set yourself up for current and future weight loss.

Here’s how.

1. Strength Training. This is arguably the most underrated method for weight control. Strength training focuses on making your muscles work harder than they are currently working. This means that you will be forcing your body to use more energy than it is currently using. If you are eating correctly, this newly required energy comes from fat stored in and on your body.

The concept of making your muscles stronger is arguably one of the most important concepts of all. By making them stronger, your body can move more. Moving more requires more energy too.

So by focusing on strength training, you get two bangs for the same buck:

Muscles that constantly require more and more energy to function (fat stores are your energy) and

You are able to move a lot more than you used to which also requires more energy from your body.

Kettlebell workouts focus on using all of your muscles at the same time.

This requires a ton more energy than traditional forms of strength training found at your local fitness center. That type of strength training focus on isolating each body part one at a time. This does not require that large amounts of energy be expended. Therefore, you’re not burning as many calories as you could be.

2. Cardiovascular Training. This is training that works your heart and lungs. This is vitally important for long term health, but more importantly, it burns stored energy (fat).

The best form of cardiovascular training is called interval training. It is the idea of periods of work interspersed with periods of rest. This form of training, when performed correctly, burns a ton of calories. In fact, when performed correctly, interval training burns a ton of calories long after you’re done exercising!

Kettlebells are the perfect solution for cardiovascular training.

With just one kettlebell you can swing, snatch or even perform a combination of exercises in a circuit and force your heart and lungs to work extra hard and burn off a ton of excess calories stored as fat.

Kettlebells have a ton of other long term weight loss benefits like joint health (say goodbye to aching knees and bad backs) but these are the primary two you need to focus on for long term success.

Remember, what you do today will set you up for future success or future failure. Why not ensure your permanent weight loss by incorporating kettlebells into your weight loss program?

Geoff Neupert has been a fitness professional for over 16 years. He helps all types of people lose fat and get in the best shape of their lives by using kettlebells. Learn how to get in the best shape of your life by going to Kettlebell Burn 2.0.

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