Kettlebells For Fat Loss

Focusses on 2 core exercises and higher repetitions to improve your strength and endurance.

The goal is to get to 18 reps per set on a given kettlebell. To achieve this, start off with a kettlebell you know you can do 6-8 reps of each exercise with. When you can successfully do 5 sets of 8 reps, add an extra rep to each set.. and so on until you reach 18 reps.

You then progress onto the next kettlebell weight, again starting at around 6-8 reps. If you are using a single kettlebell, do all reps on your weaker side first and then your stronger.

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  Kettlebell Clean & Jerk

  5 sets with a target of 18 reps
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  Kettlebell Clean

  5 sets with a target of 18 reps

A workout designed to increase your strength across the major exercise groups.
The goal of this workout is to get to 8 reps per exercise for 3 sets. Using a similar strategy to the high-rep workout, start with a kettlebell you know you can do 4-5 reps of each exercise with, and progressively add reps to each set until you achieve 8 reps on all sets.
The only exception is the Get Up, which should only be done to 5 reps. Do not perform Get Ups to failure, as this can be dangerous (kettlebells falling and hitting you on the head!).
If you are using a single kettlebell, do all reps on your weaker side first and then your stronger.

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  Kettlebell Military Press

  3 sets with a target of 12 reps
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  Kettlebell Bent Over Row

  3 sets with a target of 12 reps
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  Kettlebell Get Up

  3 sets with a target of 5 reps
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  Kettlebell Floor Press

  3 sets with a target of 12 reps
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  Kettlebell Curl

  3 sets with a target of 12 reps