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Combining bodyweight and kettlebell movements is one of the best ways to lose fat. Perform them in a circuit fashion and you can double your results! Craig Ballantyne’s, author of Turbulence Training, has a great kettlebell and bodyweight workout for you.
But before I show you the workout, lets go over some of the movements he uses:
Hold a Kettlebell in front of your body by grabbing it by either side of the handle. Keep your back straight and chest out. Push your hips back and squat down. Try and squat past parallel. Come back to starting position and repeat.
Two-Hand Kettlebell Swing
The Kettlebell swing isn’t like a squat, as most people claim. It’s actually more like a deadlift. I actually use it to train newbies who are unable to perform a deadlift. The main idea is to keep your arms neutral and do most of the swinging with your hips and hamstrings.
Kettlebell High Pull
The high pull is an extension of the swing. Grab the Kettlebell with one hand. Swing it through your legs. Reverse the movement and swing it in front of your body. As the Kettlebell comes to shoulder level, pull the Kettlebell slightly towards your body.
Craig Ballantyne does not seem to perform this pull at the top position. He just does a slight bend. The idea is to target your lats with this movement. I like to do a stronger pull at the top to target my lats.
This is an advanced version, so it’s up to you. Do what you’re capable of.
Take a look at Craig Ballantyne’s workout video:
- Kettlebell Goblet Squat, 20 reps
- Extended Pushup, 20 reps
- Two-Hand Kettlebell Swings, 20 reps
- Walking Lunges, 20 reps per side
- Kettlebell High Pull, 10 reps per side
- Mountain Climbers, 20 reps
- One-Arm Kettlebell Swing, 20 reps each side
- Close Grip Pushups, 20 reps
- Kettlebell 1-Arm Row, 20 reps
- Stablity Ball Leg Curls, 20 reps
Rest 1-2 minutes, and repeat the circuit (if you can).