Kettlebell Daily Workout, Fat Burning Complex
If you need a great fat burning then this one might be the ticket for you. It isn't easy so if you are new to kettlebells keep this one in your back pocket for later. If you are, however, looking for a new challenge and think your in good shape, then try this on for size.
- Mobility work 5-15 minutes depending on tightness
- Dynamic warm-up (jumping jacks, push-ups, sit-ups)
- Kettlebell Complex, 3 rounds, with one kettlebell, using Istvan Javorek's complex #5 as inspiration:
- High Pull x 6+6
- Snatch x 4+4
- Squat and Push Press x 4+4
- Lunge x 8+8
- High Pull x 6+6
- Bent over row x 8+8
- Clean and Press x 4+4
- Goblet Squat x 10
- Swing x 16
- Goblet Squat and Jump x 6
- Once you have recovered from three sets of the complex:
- Curls and Planks 4 x max
- Stretching
This workout had me screaming for mercy by round three and pouring sweat all through the post workout stretching. Give it a try if you dare!
Posts
Did the workout today w/ a 16k, afterwards snatched the 20K 8 r/l. Felt good! Great workout!
La Saun Taylor, RKC
Awesome, glad to hear you tried it and liked it! Using the snatch as a finisher is always hard core and a sure way to make sure the metabolism gets kicked up!
Just did it w/16kg. Sweating like a dog! On my keyboard.