Busy Person,
You wanted to know a way to burn more calories in less time so what follows is a list, in no particular order, of kettlebell complexes I find very effective for fat loss and forging a more relentless attitude. Some of them take one bell, others take two. Please pick one and try it and leave a comment if you like.
I’ll be in my office.
The Fat Crusher!
Workout:
3 swing, 1 snatch, 1 press, 1 front squat
1 swing, 3 snatch, 1 press, 1 front squat
1 swing, 1 snatch, 3 press, 1 front squat
1 swing, 1 snatch, 1 press, 3 front squat
Prescription: As many rounds as possible in 10-15minutes. Men use 20kg; ladies 12kg.
The Kettlebell Cyclone!
Workout: Double swing, clean, snatch, see-saw press, front squat
Prescription: AMRAP in 10-15 minutes. Men use 2 x 20kg; ladies 2 x 12kg.
Cardio? Just Do More Front Squats!
Workout: 15 squats with 2 presses every 5 reps.
Prescription: Males use 2 x 20 – 24kg; ladies 2 x 12 – 16kg. Do 3-5 rounds.
Triple Threat
Workout: 3 x double swing, double snatch, double press, front squat.
Prescription: Do 5 rounds. Men use 2 x 20 – 24kg; ladies 2 x 12- 16kg.
Goblet Squats and Swings – Simple But Not Easy
Workout:
10 GS
10 Swing
9 GS
10 Swing
8 GS
10 Swing
etc, etc… until
2 GS
10 Swing
Prescription: Guys go 24kg; ladies 16kg. Descend the ladder twice.
Pat, new website looks very slick. Looking forward to all you have coming here.
As you would say, strong on!
Agreed. Coming along nicely. Cant’ wait to see what you have in store in the future.
Carlo,
Glad you made it over. Hope these workouts aren’t too easy for you…
Glad to have you, Dan.
Well Done, Pat.
Good Wishes From Scotland.
Website looking good Pat. Off to get my kettlebells now. Fat blasting in 36° sunny Spain, who needs a gym. ??
Yesss! Love these workouts! They definitely seem simple and easy enough that I can get them done even on my busiest days. Maybe I’ll try these out and actually stick with it this time. Thanks for including the video posts. I always find those really motivational.
Nice job Pat!
Thanks, Shelly : – )
That last one… I saw a Dan John variation that added push-ups too. Much harder than I thought it’d be. Good full body workout.