Now it's time to put your new knowledge to good use in fat burning, power building Kettlebell training program. Ideas for Kettlebell workouts are near limitless. Here's some tried and true proven ones to get you started. Are you ready to put thought into action?
Sample Kettlebell Workouts
The Kettlebell Workout
This is my favorite plan covering your entire body. Do this twice a week with at least two solid days of rest in between. For those who haven't done full body workouts before (like many used to following typical magazine style bodybuilding or women fitness plans) be prepared to be shocked at how they work. Truly almost a lost secret of training that, thankfully, Kettlebell athletes are bringing back to the forefront. Being ripped and strong is right around the corner when you follow this along with a solid diet plan!
- Kettlebell Swings. 15 reps. Rest 1 minute.
- Push ups with Hands on Kettlebells Giving a Extended range. Use Kettlebell handles as push up bars. If you only have one Kettlebell do push ups on the floor instead. Do as many reps as possible. Rest 1 minute.
- One Arm Kettlebell Clean and Press. 10 reps. Rest 1 minute. Repeat with other arm. Rest 1 minute.
- Kettlebell Front Squats. 15 reps. Rest 1 minute.
- Kettlebell Russian Twist. 15 reps. Rest 2 minutes.
Repeat this entire sequence three times. As you build your strength and conditioning to higher levels, begin subtracting rest time by 15 second blocks until you are down to 30 second rest periods after the first four exercises.
When this also becomes easier add another sequence. When you can do six complete sequences with 30 second rest times go up to a heavier Kettlebell. I've seen this plan leave trained mixed martial artists gasping for air, so be sure to pace yourself! I know you can do it. Now if your aim is more geared towards burning fat, here's a program that's a bit simpler, but that will torch fat off your body. It is simple and works quite magically. It requires a slightly "lighter" Kettlebell to be done in its purest form.
Fat burning kettlebell workout
- The Kettlebell Swing. 25 reps. Rest 2 minutes.
- The Kettlebell Front Squat. 25 reps. Rest 4 minutes.
Perform sequence three times. When you get your 25 reps in all three sets begin adding reps. You want to build up to 50 reps in each set of both exercise. High rep Kettlebell swings and front squats have been shown to not only give great cardiovascular benefits, but to also to supercharge a person's metabolism.
I've never seen two other exercises re-sculpt an out of shape body so thoroughly. Women find their bodies transformed in all the right places, in particular by the Kettlebell swing and front squat combination. They work and work big time. Of course there's lots of other Kettlebell training programs that can be designed to meet your own specific needs or desires.
Kettlebells are being embraced by a wider range of coaches in everything from martial arts, to football, to skiing. I even saw an interesting article recently that some American NASCAR drivers have taken to Kettlebell training to increase their reaction times!