kettlebell workout for you

[Guest guest]

A friend of mine did this workout on his own - use whatever size bell you need to get 'er done!

Name: 15 min Fat Burner on Kettlebells

Notes: Week 1: 06/27/2011-07/03/2011 12kg KB (26lbs)

Focusing on legs which have the biggest muscles. Work them as hard as I possibly can, taking breaks only as my body demands and only as long as the body needs, and burn LOTS of calories, carbs and fat. Over and done in 15-20 minutes.

1. Warm up (4-5 Min)

2. Two handed swings 26KB x15x3 (Add five reps each set)

3. Front Squats (R + L) 26KBx10x3 (Add three reps each set)

4. Dynamic Squats 26KBx 8x3 (Add two reps each set)

5. Stiff Kegged Deadlift 26x20x3

6. KB Alternating Swings (R+L) 26KBx12x3 (Add 5 reps each set)

7. Kettlebell Sumo Deadlifts 26x8x3 (Add two reps each set)

8. One Arm Kettlebell Swing (Right) 26KBx15x3

9. One Arm Kettlebell Swing (Left) 26KBx15x3

10. Kettlebell Overhead Snatch + Front Lunge (Right) 26KBx8x3 (Add two reps ea. set)

11. Kettlebell Overhead Snatch + Front Lunge (Left) 26KBx8x3 (Add two reps ea. set)

Enjoy!