OK, so we've got 9 exercises TOTAL – 3 Ballistic Kettlebell, 3 Grinding Kettlebell and 3 Bodyweight.
So how do we make a fat loss program out of that?
Here's how I would split things up…
The Warm-Up (perform the following warm-up circuit TWICE before every workout)
1) Bodyweight Squats x 10
2) Jumping Jacks x 20
3) Push-ups x 10
4) Wall Slides/Stick-Ups/Band Pulls x 10
Static stretch your hips and pecs for 30s each per side
1) Snatch (3 x 15 per side, 60s rest between sets)
2a) Front Squat (3 x 10-12)
2b) Bodyweight or KB Rows (3 x 10-12)
I've put the snatch as the first exercise because it is a very technically demanding exercise for most. That said, the last I want you to do is to try to attempt a lot of snatches when you are not FRESH, so that's why they're first. You can split the sets of 15 with as many hand switches as you like, just make sure to complete 15 per side per set.
For the front squat you can either hold the KB in the rack position or you can hold it in the goblet position. Yes, I know that holding it in the goblet position would technically make it a “Goblet Squat”, but for all intents and purposes, it doesn't matter.
Finally, I've given you the option of doing your rows either on a suspension trainer (like a TRX, gym rings or blast straps) or you can do 1-arm rows with your kettlebell. The 1-arm rows will be more demanding on your abs, but the bodyweight rows will do a lot more for your posture in that you will be forced to emphasize the squeeze in your shoulder blades. If you are doing bodyweight rows, kill/end the set when you can no longer touch your thumbs to your ribcage when you're fully contracted.
1a) Pistols (3 x 6-8, rest 60s)
1b) 1-Arm Military Press (3 x 6-8, rest 60s)
2) Cleans (AMRAP in 5 minutes, rest as needed)
Pistols are a very tough exercise and I realize that most people can't do them. To substitute, you can try half range single leg squats (place a bench or chair underneath you and use that as your target) or you can off-set your weight by holding onto the edge of a door frame or a set of blast straps. I prefer you do that latter so that at least you are “greasing the groove” and teaching your body how to get “ass-to-the-grass” on pistol squats.
The 1-arm military press is an incredible mind-body exercise. Sure, you can just press a bell up and down 6 to 8 times, but if you want the benefit of using your abs, butt and especially your lats, then you really need to focus and tighten up. This technique doesn't help so much when you're pressing 16kg over your head, but wait until you get up to the 32kg bell and you'll thank me that you've mastered the proper technique for military pressing a KB.
Cleans are the great “armour builder” as Dan John, Senior RKC, likes to call them. Your goal is to do as many cleans as possible – making sure you do the same amount of work on each side – within 5 minutes. If you have 2 KBs of the same size, even better!
1a) Get-Ups (3 x 3-5/side, rest 60s)
1b) Chin-Ups (3 x AMRAP, rest 60s)
2) Swings (100 in as few sets as possible)
Get-Ups are probably the best exercise for you to do if you could only do one exercise. I'm not going to repeat myself about the benefits of doing Get-Ups. If you missed that article, you can get to it HERE.
“AMRAP” means As Many Reps As Possible, BUT that does NOT mean that you are to go to failure. Always leave 1 or 2 reps in the tank. Record your numbers for each set you do and then add those numbers together. For example, if you are able to do 10, 9 & 8 chin-ups in your 3 sets, then you've done 27 reps for that workout. Your goal for the next workout then, will be to get at least 28 TOTAL reps of chin-ups.
Finally, swings will anchor your final day. When you're tracking your progress with swings, record the amount of reps you perform in each set with proper form. After each set, rest 60s. You are making progress when the number you are able to do in your FIRST SET is going up. For example, if I am able to do 43 swings in my first set on Week 1 of the program, then my goal for Week 2 is to try to get MORE THAN 43 swings in my first set the next time I perform that workout.
For the above 3 workouts, your goal should be to break a record. You should constantly be either 1) decreasing the time it takes you to complete your reps on the timed sets or 2) increasing the amount of perfect form reps you do per exercise.
It's that simple.
Improve your numbers and your results will improve.
So I know this is a lot to swallow, so if you have any questions, please leave a comment in the comments section below and I PROMISE I will get back to you.
Let me know how this program works out for you!!!
Chris Lopez, CSCS, RKC
p.s. If you're look for a Kettlebell Program to take your fat burning to the next level, then be sure to check out my TT Kettlebell Revolution Program. You'll get lots of advanced options for the exercises that I gave you above.