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Kettlebell Circuit Training Workout for Fat Loss

Posted Aug 24 2008 2:58pm

Sunday's are a great day to take your time and have a well balanced workout. You can address all your mobility and stiffness issues and still have time for a great fat burning workout. Today's workout took a little over an hour but was extremely productive. I took my time doing some foam rolling, some stretching and mobility drills then finally a really intense kettlebell circuit.

  • Foam Roller , 5 minutes

  • Stretching (calves and hips due to tightness issues), 5 minutes

  • Mobility Drills, 20 minutes

  • Kettlebell Workout, 40 minutes

My kettlebell workout was really simple, basically I just did one or two sets of a whole bunch of drills, then finished with a great rotational movement. I rested about 30 seconds between each drill so this was not a real circuit per say. The pace was fast enough to get me panting a sweating really hard.

  • Renegade Rows 2 x 10

  • Turkish Get-Up 2 x 2

  • Sumo Deadlifts 1 x 25

  • Swings 1 x 25

  • One Handed Swing 1 x 10 each side

  • High Pull 1 x 10 each side

  • Clean 1 x 10 each side

  • Snatch 1 x 10 each side

  • Figure 8 Kettlebell Cleans 5 x 10 each side

  • Split Squats 1 x 25

I did multiple sets of the figure 8 kettlebell cleans because I think it is a great rotational full body movement. It is a great exercise for athletes because rotational power is so important in sports yet rarely trained by athletes. This will improve your throwing, punching or grappling power tremendously.

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