At the bottom of my street, next to my neighbor Frank’s house, there’s a small clearing where the teenager’s loiter and throw away all the kinds of stuff they don’t want anymore. In this dump there’s a stupendous assortment of broken bottles and Big Gulps, of soda cans and cigarette cartons, of dead batteries and broken flashlights, of dirty magazines and shallow gratifications, of hamburger wrappers and French fry containers and Axe Body Spray and all the other kinds of things that teenagers are either too ashamed to throw away at home, or too lazy to give a damn about. I sometimes want to go down there, in the midst of their loitering, and see how many of them I can get with a stick, but at the last second my nerve fails me.
I imagine this dump is how most people’s exercise programs look, filled with clutter and shallow gratifications.
Someday I’m going to go down to this pit, and scoop everything up, and deposit it in the proper receptacle. I just need to fix a few things up around the house first, and take Lola to the vet.
7 Killer Lower Body Kettlebell Workouts For Faster Fat Loss and a Bigger Kettlebooty
Metabolic workouts should be sharp and athletic, vigorous and concise, direct and to the point. Don’t let your exercise program turn into the neighborhood dump or a teenagers bedroom. Clear out the clutter, and focus on the vital few efforts that actually work and are worth doing.
I’ve compiled a few specimens for you. I hope you take them, use them, and get awesome results.
Sequential Dismay:
8 double cleans + 5 front squats
5 double cleans + 3 front squats
3 double cleans + 2 front squats
2 double cleans + 1 front squat
Males use 2 x 24kg, females use 2 x 16kg.
As many quality rounds in 15 minutes.
Alternating Squat Thrusters
Double Squat to Overhead Press (Right)
Double Squat to Overhead Press (Left)
Double Squat to Double Overhead Press
Males use 2x24kg, females use 2x16kg.
As many quality rounds in 15 minutes.
The 300 Swings Workout
Instructions in video…
The Classic Swing and Goblet Squat Ladder
10 swings + 10 goblet squats
10 swings + 9 goblet squats
10 swings + 8 goblet squats
…
10 swings + 1 goblet squat
Males use a 24kg, and females use a 16kg.
Run the ladder twice.
Double Clean Conditioning
Sets of 8 on the minute, every minute, for eight minutes.
Males use 2 x 24kg, females use 2 x 16kg.
Hi Pat
First of all – great workouts and I’ve been following you for a while and love your work.
I’ll jump straight in (if you don’t mind)
Some general feedback:
I’m relatively new to kettlebells. I’m not new to working out or new weights though.
I’m pretty fit and don’t lift light.
I was reluctant to try kettlebells initially, as they were included in some boot camps I took part in a few years ago and (I’m sure I wasn’t doing the swings correctly) they seemed to just put a lot of pressure on my lower back.
Spurred on by a running injury I moved to kettlebell workouts and jen sinkler’s ‘lift weights faster’ to get the cardio high I used to get from my big tough runs.
I started with the 10kg weight to make sure I had the technique right before moving up.
This was actually the ideal move…necessary in fact.
I’m now on the 16kgs..comfortably…but only just (it took a good few weeks)
I’m surprised that you suggest females doing your workouts use one or two (like today) 16kgs kettlebells!
I guess I didn’t think I was that weak!
Pip, I’m making generalities. Though not fitting for everyone, at some point, generalities need to be made if any progress or point is to be made. Beginners should not use a 16kg. Beginners, really, shouldn’t be doing any of these workouts at all, but spending their time working on swings, goblet squats, and get ups. But 16kg is what you should aspire to use, if common sense and good form permits it.