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!
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.
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
etc, etc… until
Prescription: Guys go 24kg; ladies 16kg. Descend the ladder twice.