The Kettlebell Training Page

Today we have part 2 of the Killer Calorie Crushing Kettlebell Workouts And you know what I was thinking Geoff’s Kettlebell Burn 2.0 would make a great Christmas gift. Just a suggestion.by Geoff Neupert RKC

“Basic” kettlebell workouts can burn a ton of calories if they’re designed correctly. They don’t have to be fancy, and in fact, I think we would all be best served, if once a year we returned to the “basics” just as a refresher. (Last December I did only the Program Minimum from ETK – one of the most productive training months I’d had in quite a few years…)

Anyway, Thanksgiving (for Americans) is a week from today.

We’re going to rendezvous with family and friends and stuff ourselves silly.

Mmmm… Can’t wait.

But the problem is we are undoubtedly going to consume way more calories than we’ve “earned” so this year, I thought I’d help you chow down guilt free.

Yesterday, I posted the first workout – here it is again in case you missed it -

A. Get Up – moderate weight, stopping and holding each position for 3 seconds.

Perform for 10 minutes.

Perform 1 rep each side, then switch sides.

B. Hand-to-hand Swings – Light to medium kettlebell.

Perform 60 seconds of H-2-H Swings. Rest 2 minutes for “novice” and 1 minute for “advanced”. “Fast and Loose” drills during rest.

Looks pretty easy so far.

Here’s Workout 2 -

Workout 2:

Perform the following as a circuit -

A1. Pumps

A2. 2 Hand Swings

A3. Mountain Climbers

A4. 1 Hand Swing

A5. Squat Thrusts / Burpees*

A6. 1 Hand Swing

Perform each exercise for 30 seconds, rest for 30 seconds.

Perform up to 10 circuits.

*Burpees are a Squat Thrust with a jump on the end.

It looks pretty easy on paper, but please notice that there is only 30 seconds of rest after A6 – not a standard long rest like there is after sets of traditional circuits.

So as my good buddy, Master RKC Mark “Rif” Reifkind says, “Simple, not easy.”

Ok, cool – we’ve got two “basic” kettlebell workouts that will burn a ton of calories. How do we structure them for maximum calorie-burning effect (and probably even drop a few pounds before Turkey Day)?

Here’s the plan -

Today – Workout 1

Friday – Workout 2

Saturday – Workout 1

Sunday – Off

Monday – Workout 2

Tuesday – Workout 1

Wednesday – Workout 2 / double session for the overachievers in the group – AM: Workout 2, PM: Workout 1

Thursday – Thanksgiving Day -Option 1 – Off, Option 2 – Workout 1 in the AM before the feasting starts

Friday – Leftover Day 1 – Option 1 – Off, Option 2 – Workout 2.

Saturday – Off

Sunday – Off

Yes, I know, I normally recommend days off between workouts, but this is an exception to the rule and exceptions can always be made if you know how to make them.

Sorry I know I got this to you guy’s a little late but you can still reap the benefits of these calorie burning kettlebell workouts. Let’s face it we are going to over eat this week. At least I know I am.

Don’t forget to go check out Kettlebell Burn by Geoff Neupert.