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Kettlebell Hypertrophy Workout

Posted Aug 25 2008 3:09pm
Today I didn't feel like workout out as intensely as yesterday so I did a lighter kettlebell workout to maximize hypertrophy and fat loss within half an hour. I started the workout with a series of body weight movements to warm-up. Then I did a series of bodybuilding type movements with my 24kg kettlebell . Finally, I finished up with two circuits of kettlebell exercises to burn off some fat and hopefully get some abs!
Warm-up, 2 sets of 20 reps each movement:
Lunges, push-ups, bw squats, inchworms, lateral lunges, sit-ups
Hypertrophy, 1 set of 5-10 reps each movment :
Renegade Row, overhead press, row and Romanian deadlift complex, curls, squats, lunges, Turkish get up.
(The reason I only did one set of each movement when the goal is hypertrophy is that because I train with kettlebells everyday and don't like to do too much volume per day.)
Fat Loss Circuit #1, 1 set of 5 reps each movement per hand:
deck squat, swing, one hand swing, high pull, snatch, lunge, rotational clean
Fat Loss Circuit #2, alternating left and right hand until collapse:
Clean squat and press
(this one is a killer, your clean the weight then squat down with it and explode up into an overhead press. The swing the weight down and switch hands.
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