The Kettlebell Calorie Incinerator

 

Build muscle and fry fat all over with this killer total-body routine

Best For:Fat Loss, Muscle

Body Targets:Total body

EXERCISES5

TOTAL SETS12

TOTAL MINUTES20

BY  DOUG NEPODAL

This workout from Doug Nepodal, master kettlebell instructor and owner of Classic Iron Kettlebells in California, will fire up your metabolism, boost your mobility, and build functional, real-world strength and power.

HOW TO DO IT: Start with a 20-kilogram kettlebell (you can go lighter or heavier, depending on your strength and fitness level). 

Perform 3 sets of each of the first two moves. Do 5 supersets (back-to-back sets) of moves three and four. Finish with 1 set of move five. Rest one minute between sets/supersets. 

1. Straight Set x3 

  

Single-Arm Single-Leg Kettlebell Straight-Leg Deadlift 

5 Reps 

REST: 1 Minute

SPECIAL DIRECTIONS: Do 3 sets of 5 reps for each leg, resting 1 minute between sets.

Grab a kettlebell with your right hand and let it hang at arm’s length in front of your thigh. Lift your left leg a few inches off the floor behind you. This is the starting position. 

Keeping your lower back naturally arched, hinge at your hips and lower your torso until it’s almost parallel to the floor. Let your left leg stretch out behind you with your toes pointed down to the floor the entire time. The kettlebell should travel straight down toward the floor in your right hand. Hold your left arm out to the side for balance. 

Return to the starting position without letting the toes of your left foot touch the floor. That’s 1 rep.

2. Straight Set x3 

  

Kneeling Single-Arm Press 

5 Reps 

REST: 1 Minute

SPECIAL DIRECTIONS: Do 3 sets of 5 reps for each arm, resting 1 minute between sets.

Hold a dumbbell in front of your shoulder with your palm facing you, and kneel on the floor with your knees together.

Keeping your torso upright, press the weight straight above your shoulder as you rotate your palm and forearm outward.

Slowly lower back to the starting position. That’s 1 rep.

3. Superset x5 

  

Kneeling Single-Arm Press 

5 Reps 

SPECIAL DIRECTIONS: Do 5 reps, switch arms, and repeat.

Hold a dumbbell in front of your shoulder with your palm facing you, and kneel on the floor with your knees together.

Keeping your torso upright, press the weight straight above your shoulder as you rotate your palm and forearm outward.

Slowly lower back to the starting position. That’s 1 rep.

  

Kettlebell Swing 

20 Reps 

REST: 1 Minute

Place a kettlebell on the floor in front of you. Spread your feet slightly beyond shoulder width, push your hips back, and slightly bend your knees. Grab the kettlebell's handle with both hands. 

Start your swing with a “hike pass”—like a center snapping the ball between his legs to a quarterback—to optimally load your hamstrings.

The handle of the bell should remain higher than your knees. This ensures you do a hip hinge and not a squat. Your torso should be parallel to the floor. 

Then explosively snap your hips forward by forcefully squeezing you glutes and lifting your chest. If you do it right, the bell should swing forward on its own. You shouldn’t have to use your arms to lift the weight. Keep your shoulders pulled down away from your ears.

The kettlebell should feel weightless as it floats up in front of your shoulders. 

As soon as the kettlebell starts falling back down, guide it back between your legs—a less aggressive version of a hike pass. But do not move your body until the kettlebell almost hits you. Then sharply hinge by bending at your hips. That’s 1 rep.  

4. Straight Set x1 

  

Dumbbell Pushup Position Crawl 

10 Reps 

REST: 1 Minute

SPECIAL DIRECTIONS: Do 10 reps, alternating the hand you use to move the kettlebell forward.

Start in a pushup position as you grip a pair of hex dumbbells placed shoulder-width apart, your palms facing in. Keep your feet about hip-width apart.

Without releasing the dumbbells, “walk” forward, moving your hands and feet in small steps. "Walk" for the prescribed time or reps. 

•