The most important part of the kettlebell swing is the hip snap.īeginners often fail to hinge at the hips and instead use their lower back in order to produce the momentum of the swing. The two handed kettlebell swing is the king of all fat loss exercises and activates most of the muscles in the body as well as increasing your heart rate quickly. If the goblet squats become a problem you can always perform the bodyweight squat as mentioned in the beginners workout. Please work hard at mastering the kettlebell swing, the single handed deadlift exercise should have helped you perform a good hip snap and this is just a more dynamic variation of this. The workout is designed in this way to give you pockets of recovery as you move from a challenging exercise to a slightly less strenuous one. Watch a Video of this Beginners Kettlebell Circuit for Fat LossĪs with the beginners fat loss workout you will be changing exercises every 30 seconds. It is very important that you squat down nice and deep into the movement as I show in the image above.įailure to squat deep enough will result in minimal buttock activation as less fat burning potential. Keep your chest and rib cage lifted up and keep looking forwards at all times. Sit back on your heels as you drop down into the squat and don’t let your heels lift off the floor. You will activate most of the muscles of the body with this exercise as well as raising your heart rate quickly. The bodyweight squat is another of our big fat loss exercises. Try to stay relaxed and looking forwards throughout the whole of the exercise. Keep the kettlebell nice and close to your neck as you roll it around the tops of your shoulders. The kettlebell halo is a great exercise for mobilising the upper body as well as working the shoulders and upper back. Want more? See 7 Kettlebell Deadlift Variations The Kettlebell Halo Exercise Push the hips backwards as the kettlebell is lowered and then drive them forwards and squeeze your buttocks tight as the kettlebell is lifted. This full body kettlebell exercise activates the legs, glutes, and back as well as raising the heart rate quickly.Įnsure you keep your back nice and flat and bend from the hips rather than the lower back. The kettlebell single arm deadlift is the first of our big fat loss exercises. Want more? See Why I love Kettlebell Slingshots here The Kettlebell Single Arm Deadlift Exercise Try to relax a little as you complete the movement. You will be surprised at how demanding this exercise can be on your arms and grip strength. Try to keep your hips still and belly button drawn in as you pass the kettlebell around your body. The kettlebell slingshot is the first exercise included in this beginners workout and is a perfect introduction to kettlebell training. If you have mastered the bodyweight squat then holding a kettlebell with both hands while squatting is an option. Most people struggle with good quality squats which is why this exercise does not use a kettlebell. The final exercise is the bodyweight squat. You will notice that the exercise changes every 30 seconds, you may find using an interval timer that beeps every 30 seconds helpful to keep you on track. Work your way through the above exercises, one after the other, trying not to put the kettlebell down. Single Arm Deadlift – Right x 30 seconds. Single Arm Deadlift – Left x 30 seconds.When you can comfortably complete the workout for 3 circuits with a 60 second rest in between each one then move on to the intermediate workout. You can practice this workout daily taking a days rest when you feel you need one. I would not recommend more than 3 circuits. Rest for 60 seconds at the end of each 4 minute workout if needed. This 12 minute kettlebell workout lasts for just 4 minutes but is repeated 3 times. Women should use an 8kg (15lbs) and Men a 12kg (25lbs) or 16kg (35lbs) kettlebell. The focus of this first 12 min kettlebell circuit for fat loss is to activate as many muscles as possible but in a risk free way so you can start to hone your skills and get used to holding a kettlebell. If you are new to kettlebell training then this is the best place to begin. Now you have no excuses not to get started…ġBeginners Kettlebell Workout for Fat Loss The most important workouts are the ones that get completed regularly so I’ve outlined 3 fat loss workouts below, each lasting just 4 minutes but performed 3 times for a total of 12 minutes. Kettlebell training uses hundreds of muscles at a time as well as challenging your cardio so you won’t need to do any separate training on top. It doesn’t matter whether you are a beginner or more advanced, using these 12 min kettlebell workouts for fat loss will generate full body results without the need for too much time commitment. Kettlebells are the perfect tool for fat loss and these 12 min kettlebell workouts are the best way to begin.
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