Kettlebell and Body-Weight Combos for Rapid Weight-Loss

Kettlebell and Body-Weight Combos for Rapid Weight-Loss
 

It’s time to break out of your cardio interval training rut. Combine these kettlebell and body-weight movements for the ultimate workout for rapid weight-loss. The workouts can be done all at once, or on spilt days and are sure to make you sweat, engage your muscles, and torch tons of calories. For more kettlebell workouts try, The 20-Minute Fat-Burning Kettlebell Complex.

All of the following workouts can be done for 30-45 minutes as many rounds as possible (form permitting) trying to better your total number of rounds every week.

From Nick Rodocoy, fitness coach at Equinox in SoHo, NYC.

Workout One

Kettlebell and body weight movements:
>A. Turkish get up x3-5
>B. Push-up x 10
>C. Double Kettlebell clean and jerk x5
>D. Chin up x5-8

*You can do ABCD in a 2 day split or AB CD AB CD for a 4 day split.

Workout Two

>A. Single arm Kettlebell snatch x5 each side 
>B. Body weight row x15
>C. Alternating Kettlebell swing X20 total 
>D. Alternating reverse lunges/goblet squat x10

*You can do ABCD in a 2 day split or AB CD AB CD for a 4 day split.

Workout Three

>100 kb swings
>50 Kettlebell snatches 25 each arm
>50 kb clean 25 each arm

Repeat 3-4 times and record the time completed try to beat your time every workout.

Workout Four

>(Single kb) Turkish getup 3 each side
*use dual kettlebells for the following:
>Double kb swingsX5
>Double kb cleans to push press X5
>Double kb snatches X5

Repeat 5-6xs record the time for the dual movements. Gets ups should be done with control highlighting every movement.

Workout Five

>100 kb swings (for warm-up) 
>50 single arm snatches (25 each arm)
>A.Double Kettlebell clean to front squat x6-8
>B.Double Kettlebell sumo deadlift x6-8

Repeat A and B 3-4xs finish with another 100 swings.