Kettlebell Workouts

January 2nd, 2009

Kettlebells are a popular tool to tone and tighten up after the holidays. It’s always a good idea to try new ways to exercise to prevent boredom and keep “surprising” your muscles.

According to BodyBuliding.com: There is no better way to burn fat than with a few high rep sets of kettlebell swings, snatches, and clean and jerks. These killer ballistic exercises work your body as one unit and require a great deal of hard work. The harder you work the more calories you burn. This is why sprinters are ripped to shreds and marathon runners have a skinny-fat look.

Here is an example of an HOC program to ramp up cardio and burn fat:

10 one arm swings r, l (right and left)
One-minute of jump roping
10 one arm snatches r,l
one-minute of jump roping
10 two-arm swing
one-minute of jump roping
10 one-arm clean and jerk
one minute of jump roping
10 one arm swings r,l

In the beginning take one-minute breaks after each set. A set in this program equals one minute of jump roping followed immediately by a set of a ballistic kettlebell exercise. As your conditioning improves decrease the breaks. Have your athletes work up to ten rounds with a heavy kettlebell and their conditioning will go through the roof.

Check out the review of Go Fit Kettlebell by Trialpha74: