Kettlebell Workouts for Fat Loss!

One of my favorite training tools is from Russia with love:

KETTLEBELLS

They offer a unique twist on dumbbells that can add some much needed variety to your training routine.

It's also the best tool for my favorite fat loss exercise: SWINGS

Check out some great circuit training

5-Minute Total Body Fat Burning Workout#1- Kettlebells

- You will alternate between 50 s of work (max reps or max hold) and a 10 s rest and transition for each exercise in the following 5-minute circuit

- Perform this 5-minute circuit 1-4x for a 5-20 minute total body workout based on your schedule (20 minutes for optimal results!)

Exercise#1- Double-Leg
Exercise#2- Push
Exercise#3- Single-Leg
Exercise#4- Pull
Exercise#5- Core

*switch sides half-way unless alternating or performing an even number of multiple sets

Exercise# Exercise Category Exercise Variation
1 Double-Leg KB Swings
2 Push Dynamic Back Pillar + 1-Arm KB Chest Press
3 Single-Leg KB Step-ups
4 Pull KB Alternating Rows
5 Core KB Alternating Rotating Extensions




5-Minute Total Body Fat Burning Workout#2- Kettlebells

- You will alternate between 50 s of work (max reps or max hold) and a 10 s rest and transition for each exercise in the following 5-minute circuit

- Perform this 5-minute circuit 1-4x for a 5-20 minute total body workout based on your schedule (20 minutes for optimal results!)

Exercise#1- Double-Leg
Exercise#2- Push
Exercise#3- Single-Leg
Exercise#4- Pull
Exercise#5- Core

*switch sides half-way unless alternating or performing an even number of multiple sets

Exercise# Exercise Category Exercise Variation
1 Double-Leg 1-Arm Overhead Squat
2 Push KB Single-Leg Shoulder Presses
3 Single-Leg KB Alternating RDLs
4 Pull KB Single-Leg Bicep Curls
5 Core KB Side Bends



Crank it!

BJ

www.WorkoutMuse.com

PS- If you are a trainer, coach, or instructor looking for music interval soundtracks so that you can crank it with kettlebells for your boot camps or corporate fitness programs, check out:

www.WorkoutMusePro.com

5-Minute Gut Blaster Workout

I am a huge fan of pillar training.

It's essentially a step up from core training as pillar training involves the shoulders, hips, AND core.

This week I gave all of my boot camp clients a killer 5-minute abs finisher involving pillar combination exercise... THIS WILL DESTROY YOUR ABS!

Here's the workout and companion video demo:

3-Way Dynamic Pillar- Perform 5 reps/way = 1 Round. Perform Max Rounds for Time in 5 Minutes



Only rest when you absolutely have to by taking short 5-20 s rest periods when form or technique begins to falter.

Due to the constant switching of pillar movements you are able to continuously work your abs for straight 5 minutes... well, to the best of your ability ;)

Alright, have a great weekend, and be sure to smoke those abs with this 5-minute quickie!

Crank it!

BJ

PS- If you like this workout, then you will LOVE "One Exercise Workouts," featuring 79 total 5-10 minute fat burning workouts that you can do anywhere. It launches Monday, so stay tuned for a special limited time offer coming your way for next week only ;)