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Kettlebell Meltdown 300 Workout for fat loss and conditioning

Posted Aug 23 2008 3:00pm

I am always scouring the net for great kettlebell workout ideas to lose weight , build muscle and improve conditioning. Today on you tube I found a really brutal workout that would be great for the intermediate to advanced lifter really trying to push their conditioning to the next level. The video posted below comes from the good people at Kettlebell Advantage and I highly recommend you give this workout a try if you are ready for the challenge.

The drill in the video is a series of exercises done as fast as you can. Record your time and try to beat it the next time. Here are the exercises in order:

  • 25 v-ups
  • 50 snatches
  • 25 push-ups
  • 50 swings
  • 50 burpees
  • 50 clean and press
  • 50 mountain climbers

Ouch, that looks hard just typing it! I think this would finish just about anyone so I recommend doing this at the end of your workout so you can address any mobility, strength or hypertrophy weaknesses you may have.

As for my kettlebell workout of the day, it will be a simple hypertrophy training so the reps will be 6-15 with a complex at the end to finish me off. It will look something like this:

  • mobility work and foam roller, 10 minutes
  • fat dumbbell clean and press, ladders (1,2,3,4,etc)
  • push-ups, 3 sets
  • kettlebell rows, 3 sets
  • kettlebell clean and press, 3-4 sets
  • kettlebell circular cleans, 2 sets
  • fat dumbbell curls, ladder

As for the finisher, it will be a kettlebell complex of the exercises below for 5 reps each repeated as many times as possible before collapsing:

Many people only use kettlebells for fat loss and conditioning but as you can see from the workout about, with the right exercises and set/rep scheme they are great for hypertrophy as well. I especially like the use of a fat handled dumbbell because it will force those stubborn forearms to grow and really improve your grip strength.
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