Thank you for joining us here at Kettlebell Movement for a high intensity fat burning kettlebell workout. We are going to push your cardio and challenge your muscles to help you burn calories during and after this workout. I recommend that before you begin this practice you have developed excellent technique with your kettlebell cleans, push-press, dead-snatch and the high pull from previous lessons. It would also be a good idea to know your different push up progressions so that you can determine the variation of the push up that is right for you. You can alter the weight of the lifting exercises to make them more or less challenging depending upon your experience level and how you happen to be feeling today. This workout will require every muscle in your body to work together, creating unity and functional real world strength.
Warm Up
To begin, let’s do a quick warmup that will get your body ready for the range of motion you will need and connect your mind and body.
- Straight leg deadlift
- One leg deadlift
- Goblet squat
- Shoulder opening DROMs (Dynamic Range of Motion)
Now to start our workout we will combine two lifts that will use different muscle groups, the dead snatch and the push up. You will notice that I use this combination quite often, it is one of my favorites, they use very different muscles but keep the heart pounding.
Round one:
Ten total dead snatches (five per hand) alternating with each hand
Ten pushups
Repeat this two more times.
This next round is going to be about conditioning, don’t forget to breathe!
Round Two:
Push press two bells from the rack to the overhead loaded lat position, twelve reps
High pulls, twelve per hand
Now do the same exercises, with nine reps instead of twelve, then six, then three to finish the workout off.
The goal here is to use different muscles to keep you moving and drive your heart rate up. It is always important to consider your grip when you are planning your practice. Going from a push to a pull type of lift is often times a good way to go. The high pull is considered to be the precursor to the snatch. If you are having any difficulty with the snatch, the high pull may help you out. You may notice that each repetition of your high pulls don’t feel the same at first, as with anything, keep practicing until you become consistent. You will probably be sore in your upper back from all of the snatches and high pulls, your shoulders from the push presses and your abs that were working during everything. Feel free to add this routine to your existing workout and experiment with different weights and progressions. Have fun and enjoy your practice!
Peter Hirsh
