Kettlebell Fat Loss Workout

This workout is perfect for people whose main goal is to lose fat, the relatively low weigh and high repetition workout is ideal if you do not want to gain muscle tone.

The main focus for kettlebells is the full body workouts, the whole body moves as one and there are no isolation movements, this makes for far quicker and more intense workouts. Perfect if you have a busy life.

Tools required

Women: 8kg pair of kettlebells
Men: 16kg pair of kettlebells
(This is probably right for the majority of beginners, give or take depending on your experience)

Medicine ball, approximately 5kg, you can improvise with weight plates, or water bottles (1 litre is approximate 1 kg)

You will need an open space, somewhere that if you were to drop the kettlebell it will not cause any harm and free from children or pets.

Directions

Repeat this circuit 4 or 5 times, ideally work out 3-4 times a week, but the minimum should be twice a week.

The workout

  1. Double handed kettlebell swing
    Target muscles: glutes, hamstrings, abs, back, shoulders
    How to perform the kettlebell swing
    Target reps: 15
  2. Clean and press
    Target muscles: arms, shoulders, lats, chest
    Kettlebell clean & kettlebell press instruction
    Target reps: 12-15 each arm
  3. Russian twist (legs straight)
    Target muscles: Abs
    Tools: Light kettlebell (possibly 4 kilos) or a medicine ball 

    • Lie down with your face up with your kettlebell close to hand
    • Grab the weight and lift over your hips and perform a sit-up, with your legs slightly bent
    • While keeping your back in a natural arch position, approximately 80 degrees off the floor you will twist your torso side to side approximately 50 degrees to the left and 50 degrees to the right (or within your range of comfort without over extending yourself), holding the kettlebell out with both hands in front of you.

    Target reps: 8 repetitions each side.

  4. Double push-up lift off
    Target muscles: Chest, shoulders, arms, abs, core
    Tools: pair of kettlebells or dumbbells 

    • You must begin the exercise in the push up position your body like a plank, facing the floor with your arms vertical off the floor supporting your weight. However instead of having your hands on the floor, you will grab the kettlebells by the handle and balance your weight on top
    • Begin by performing a push up, getting your chest as close to the floor, and pushing away
    • From the top position, lift one kettlebell off the floor, while balancing your weight on the other kettlebell, sticking your elbows behind you, and wrist close to the side of your abdomen
    • Lower the weight back down to the original position, do another pushup and lift the other kettlebell

    Target reps: 12-15 reps each side

  5. Single leg RDL
    Target muscles: Glutes, legs, back, abs
    Tools: one light kettlebell 

    • Stand with your feet shoulder width apart, pick up a kettlebell with your left hand.
    • Begin the move by lifting the left leg behind you, keeping your leg straight
    • Simultaneously lean forward, maintaining a natural
    • As you go further down in the lift you will naturally let your left arm drop (which acts as a counterbalance), and your right arm straight out the sides for balance.
    • Return back to standing position

    Target reps: 15 reps each side

  6. Windmills
    Target muscles: Back, shoulders, legs, glutes, core
    Tools: light kettlebell
    Windmill technique here
    Target reps: 12 reps each side

 

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