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Kettlebell Fat Burning Workout of the Day, plus a bonus workout!

Posted Nov 30 2009 10:00pm
  • Mobility Work
  • Dynamic Warm-Up (reverse lunge with twist, side lunge, inch worm, Russian twist, t-push-up)
  • Glute work with a set of push-ups between each drill (bridge, bird dog, single leg bridge, clam shell)
  • Kettlebell Swings x 200 total in under 10 minutes
  • Barbell or Kettlebell Complex, 4 sets of 6-8 reps per drill
    • High Pull
    • Push Press
    • Reverse Lunge
    • Good Morning
    • Row
    • Stiff Legged Deadlift
  • Barbell Compound Movement, do 1 rep of each drill then move to next one, do as many rounds as possible per set
    • Barbell Roll Out
    • Deadlift
    • Row
      • So, do kneel down and do one barbell roll out, roll the bar back in, stand up still holding on to the bar, straighten your back and then stand up straight (deadlift), now push your butt back and do one strict row, then put the bar on the ground, kneel down and start over
        • do this circuit as many times as possible, when you stop, that is one set!
I did 3 or 4 sets of the that funny Barbell Roll Out into Deadlift into Row drill that I made up today. It gassed me out fast and the reps were surprisingly low.

Here is the workout I put my wife through today, don't get excited, it was just a kettlebell session!

  • Mobility Work
  • Dynamic Warm-Up (same as above)
  • Glute Work (same but without the push-ups)
  • Kettlebell Clean and Press paired with Bent Over Row, 2 x 6-8
  • Kettlebell Sumo Squat paired with One Leg Deadlifts, 2 x 20 and 10+10
  • Kettlebell Over Head Lunge paired with Rack Twist, 2 x 10+10 and 10
  • Kettlebell Horn Curl paired with Triceps Extension, 2 x 10
She is a hard worker but I had to take out the extra push-ups in the warm-up as she doesn't have the same work capacity or upper body strength that I do. Basically she would be done before the kettlebells came out.

The Barbell Roll Out is an exercise you will see me list quite often on this blog. I just love these as it creates some serious tension in the abs and works the lats at the same time, add in some other movements without letting go of the bar and you have some great training efficiency!

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