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Kettlebell Daily Workout, Beach Circuit Training

Posted Aug 24 2008 2:58pm

Kettlebell circuits are great for fat loss, but if you want to look good with your shirt off, you have to do some beach workouts from time to time. What is a beach workout? Well, if it makes your arms and chest bigger then it is a beach workout! Today's kettlebell daily workout combines the fat burning power of kettlebell circuit with the aesthetic effects of chest and arm pumping. So if you want to look good naked, then try this workout on for size!

For this workout you will need one kettlebell and one moderately heavy dumbbell. The circuit will move from kettlebell exercise, to bicep curl, to push-up movement, to bicep curl again and repeat. The key is to use a different kettlebell and push-up variation each time and keep the reps between 10-25 to maximize fat burning. For the biceps curls, keep the reps in the hypertrophy zone of 6-12.

My Kettlebell Beach Workout:

  • Mobility Drills, 15 minutes, focus on activating the glutes and loosening up the body
  • Warm-up, lunges, lateral lunges, inchworm, t-push-ups 1 x 10
  • kettlebell swing 20 reps
  • biceps curl 10 reps
  • push-ups 20 reps
  • one arm kettlebell swing 20 reps total
  • biceps curl 10 reps
  • triceps push-ups 20 reps
  • biceps curls 20 10 reps
  • kettlebell rack squat 30 reps
  • biceps curls 8 reps
  • bottom push-ups (stay low and pump) 20 reps
  • biceps curls 8 reps
  • kettlebell figure 8 to clean 10 reps each side
  • biceps curls 6 reps
  • wrestlers push-ups (shift weight left to right each rep) 10 reps per side
  • biceps curls 6 reps
  • kettlebell clean and jerk 10 reps each side
  • biceps curls 5 reps (biceps done now)
  • front/back push-ups (left arm in front, right hand back then switch) 10 reps per side
  • kettlebell Romanian Deadlift 25 reps
  • push-up plus (scapula contraction and retraction push-up) 10 reps
  • kettlebell swing 25 reps
  • perfect form push-ups 20 reps
  • kettlebell swing 25 reps
  • perfect form push-ups 20 reps
  • kettlebell clean 10 reps per side
  • push-ups 10 reps
  • kettlebell swings 22 reps (done)

This entire workout took about 45 minutes and was done at a very fast pace. It was not a true circuit as I did catch my breath between each exercise but I did get a very good sweat going and feel that it was very effective for burning fat. Give it a try or do a variation of this workout if it is too easy or difficult for you. For other great fat burning activities, check out this video below!







http://youtube.com/watch?v=MctPl78vxq4

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