The kettlebell is the only tool that I know of that can be used to get you to your goals with one simple to use piece of equipment. Yet it sadly has a bad name in some circles due to people not having good instruction and technique thus causing themselves harm. If you have hurt yourself using kettlebells or if you need a technique tune up, I have written two posts for you here. Read them and come back to this post and try out this workout with good and safe technique throughout this simple fat blasting workout.

 

However if you have good enough technique then this simple to do workout is for you! It is done by doing the following sequence:

Perform 10 Kettlebell Swings then rest 60 seconds
Perform 10 Kettlebell Swings then rest 50 seconds
Perform 10 Kettlebell Swings then rest 40 seconds
Perform 10 Kettlebell Swings then rest 30 seconds
Perform 10 Kettlebell Swings then rest 20 seconds
Perform 10 Kettlebell Swings then rest 10 seconds

Performing the entire sequence above is considered a round.

Do as many rounds as you can do with good form in 10 to 20 minutes.

The guidelines for success:

KIWK workout of the week- the drop down

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

Choose a challenging kettlebell size to perform this workout.
Gals start with an 12kg or 24kg kettlebell.
Guys start with a 16 to 36 kg kettlebell.

If you find you are not being challenged, then bump up to the next size or if it’s too much scale down a kettlebell size. But remember – good form and common sense are mandatory!
Enjoy this great exercise & work it into your routine, your body will thank you by keeping you lean,improving your physical and mental well-being and have you looking good in your swim suit!

Try this routine for 10 to 20  minutes with a challenging weight and I guarantee you will be questioning your current love affair with your treadmill, elliptical, stair stepper or other over engineered fitness device when your fitness and conditioning progress goes into overdrive! Enjoy

Click here for a free report on  the top 8 ways to use kettlebells for fat loss!

 

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