The 30-minute Kettlebell Circuit for Extreme Fat Loss

The resurrection of the kettlebell

I found it necessary to write on what a kettlebell is today because it is becoming an increasingly popular tool the fitness industry has resurrected from strongmen from over 100 years ago. Like the Atkin’s diet, it is a money-maker for manufacturers and on the verge of being overly hyped as the “best training alternative to gyms and “machine weights.” When it comes to fitness, nothing is the “only” or “best” solution…The name of the game is to “keep moving (physically).”

Now, there is some importance to the kettlebell. I would be a fool to discredit the value of this cast-iron cannonball looking thing. You have the ability to move your joints and limbs in natural ways that a barbell simply won’t provide, thus giving you the ability to strengthen and stabilize hard-to-reach areas. It is a great tool for overall performance. In addition, it is small and portable, meaning you will have a helluva workout at home in which most gyms won’t be able to match! My only argument is in the results factor – investing in kettlebells; or better yet, substituting this instrument with your already hard-core fat-loss routine (which include the nutritional and cardiovascular component) will not thrust your results forward unless you use them as a way to assist (not substitute) your current routine.

Enough said – on with the routine. Whether you have a kettlebell or dumbell at home, this routine will surely shake the fat right off you in no time. It is also great for improving your neuro-motor development explosiveness and overall performance. I want to add that this routine is very advanced, so if you are just starting out or have any health issues, consult with your physician first.

Kettlebell Circuit for Fat Loss Routine:

In this routine, you will have five exercises, or circuits in which you will perform one after the other before resting 45 – 90 seconds. Four exercise consist of total body exercises with the kettlebell or dumbell while the last exercise consists of using your own body-weight. After completing 5 sets and cooling down for 3 – 5 minutes, this total body circuit should last approximately 30 minutes. Here we go:

1. Leaning back one-legged squat (10 repetitions on each leg) – with kettlebel (KB) lifted above head, straighten opposite leg to counter-balance and slightly flex lower back. Bring back to normal position while bending your planted knee while bring KB to the floor. Repeat

2. Kettlebell cleans (10 reps per arm) – With one arm in the “snatch” position and the other in between legs in a squat position, squat whilie alternating arms when standing.

3. Kettlebell one-arm swing with a half turn (5 – 10 reps on each side) – With one KB, build momentum by swing the KB between legs while squating. While swinging KB overhead take 3 steps to turn 180 degrees. Repeat and turn back in same direction.

4. Kettlebell wood chops with lateral leap (10 reps per side) – Keeping the feet parallel, laterally leap with the leg that is contralateral to KB. Move the upper body in a chopping motion to swing KB outside of the landing knee. Maintain lordosis while absorbing the bell. Drive down into the floor to return to start position.

5. Centipedes – (3 reps) – Start by leaning over at the waist, and place the palms of the hands on the floor. Ensure that there is a soft bend in the knees for proper load transfer through the pelvis.
Maintain stiffness in the core (with drawing in) and walk your hands away from the feet one at a time.
Continue hand movement until the shoulders are in full flexion (arms are over the head) or until the point of no compensation. Hold the hands over the head, palms on the floor and slowly start walking the feet towards the hands one at a time (like a CENTIPEDE!).

REST – then repeat entire routine 2-4 more times.

Tags: Fat Loss, kettlebell workout, st. petersburg boot camps, strength training