Are you ready for a muscle-scorching, calorie-torching kettlebell workout video? In just 16 minutes, you can burn somewhere in the neighborhood of 175-262 calories. Sounds great, but you're going to have to work hard all the way through this difficult routine in order to gain the advantage of that many calories burned in such a short time period. Be sure to focus on form during this tough workout. Be mindful, respectful of your body, but don’t be afraid to push yourself. Improve your maximum functioning levels, and you will realize much greater, faster, more efficient results.
Workout Structure
10 Exercises
1 Minute each
20 Seconds rest
Warm up and cool down not included (we recommend both)
Kettlebell Exercises
Swing - Daniel is using 40lbs (~18 kg) - Keep your back flat, and use the strength of your legs to get the weight up to roughly shoulder height, using a quick and forceful motion at the hip joint to gain momentum for that upward movement.
Halo - 25 lbs (~11 kg) - Hold the weight by the handles, keep the elbows in tight around your head and make a circular movement in alternating directions.
Figure 8 Curl - 30 lbs (~13.5 kg) - Weave in and out of your legs in a figure 8 pattern, completing a curl each time that the weight is up in front of your body. This one may take some time to get used to; go as slow as you need to until you feel comfortable. It's especially important to keep a flat back for this one.
High Pull - 35 lbs (~16 kg) - Similar to the Kettlebell Swing above, except for that at the top of the motion, pull weight straight in towards, and then away from your body at roughly shoulder height. Repeat this on both sides of the body.
Kettlebell Snatch - 30 lbs (~13.5 kg) - Squat, then use the momentum that your legs generate in coming up from the squat in order to get underneath the weight of the kettlebell, in one smooth movement. Repeat on both sides of the body.
Single Arm Swing - 40 lbs (~18 kg) - Same movement as above; single armed. Repeat one interval on each side of the body.
Clean and Press - 35 lbs (~16 kg) - Similar to the snatch exercise above, with a pause at the midpoint of the shoulder, requiring two squats to get that weight up above your head.
We have given the amount of weight that Daniel is lifting; keep in mind that these are purely for informational purposes and definitely not a suggested amount of weight to lift. The amount of weight that you meed to lift is going to be specific to your own strengths and weaknesses. Lift a weight that challenges you, but that does not make your form suffer - this is very important with the ballistic style of kettlebell training. Good luck - and we'd love to hear what you think, so leave a comment below!