X Kettlebell Circuit: Burn Fat, Get Strong
Posted on | July 12, 2008 | No Comments
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This kettlebell circuit will get your muscles burning, heart pumping and fat burning.
Warm up
Spend 10-15minutes warming up
- Jog
- Swings/snatches with lighter kettlebells
Main Workout
Workout consists of two exercises, done back to back.
Exercise A: Snatches Ladder of 10,9,8,7,6,5,4,3,2,1 (per side)
Exercise B: Clean and Press 1,2,3,4,5,6,7,8,9,10 (per side)
Women: use 8kg or 12kg kettlebell
Men: use 16kg or 20kg
Rest: no more then 30 seconds between exercises
Set 1 would be: 10 snatches then 1 rep of clean and presses
Set 2 would be: 9 snatches, followed by 2 reps of cleans and presses
Set 3 would be: 8 snatches, followed by 3 reps of cleans and presses
…
…
Set 9 would be: 2 snatches, followed by 9 reps of cleans and presses
Set 10 would be: 1 snatch, followed by 10 reps of cleans and presses
By the end of the workout you end up doing 120 snatches(per side) and 120 clean and presses(per side)!
Cool Down
Spend at least 10 minutes cooling down.
- walk
- jog
- stretch
Notes:
Women: use 8kg or 12kg kettlebell
Men: use 16kg or 20kg
Workout is called X-kettlebell circuit because if you draw a graph of repetitions of these exercises they will form an X shape(I was a math major after all).
Higher volume exercise are tougher on hands. Use chalk and tape to protect your hands.
What are your thoughts on higher volume, ladder kettlebell workouts?
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Tags: begginer > exercise > fat burning workout > kettlebell > kettlebell routine > kettlebell training > kettlebell volume workout > kettlebell workout > kettlebells > posture > strength > strength workout > workout > workout of the week
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