Home Kettlebell and Bodyweight Workouts to Burn Fat and Get Lean and Strong without the Gym
You can get as lean and strong as you want working out at home with kettlebells and bodyweight exercises
By Chris Lopez,
Certified Turbulence Trainer, Founder -
http://KettlebellWorkouts101.com
It was mid-July and the gym was hot.
My muscles felt good and I was getting hyped because of the loud music playing on my iPod.
After a quick foam rolling session, some light stretching and a thorough mobility warm-up, I head on over to the weight area ready to start my squat workout.
And then I see him. Wearing his cheesy jean shorts and his tight tank top showing off his barbwire tatoo. There, standing in the squat rack is some pretty boy doing bicep curls with 10's on either side of the bar.
And that was the last straw for me.
A few days later, I speak to the manager, hand in my membership card, and I QUIT THE GYM.
No more stinky locker rooms.
No more bad techno music blaring on the speakers.
No more pretty boys in my squat rack doing bicep curls.
It was a liberating experience and one that I don't regret making.
The truth is, I just don't have the time for the gym workouts. Being a dad of 5, owning 2 businesses and coaching a couple of teams, life for me has really changed over the past 10 years and now, every minute of the day counts.
The Faster Home Workouts in my Yard or Basement
So I decided to kick it "Old School" and train at home in my backyard (and then in the basement come winter time) with kettlebells .
I have a 32kg (70-lb) kettlebell, and a pair each of 24 kg (53-lb) and 16 kg (35-lb) kettlebells.
I replaced my squats with pistols holding the 53-lb kettlebell. Instead of deadlifts, now I swing the 70-lb KB for reps. Instead of bench presses, I do push-up variations and lying floor presses with the KBs. And instead of doing chin-ups in the rack, I mounted up a chin-up bar between 2 fence posts and do chin-ups outside.
Call me crazy, but this is the way working out was meant to be. Simple. Using primal movements and my own bodyweight & kettlebells for resistance.
No more driving to the gym and trying to find parking. No more loading the bar up and then unloading it again. And nobody takes my dumbbells when I'm off doing exercise "1b" of my superset.
See, now more than ever, I value TIME more than anything else. What used to take me an hour and a half to do, now gets done in 1/3 of the time or less. I'm not looking to break any powerlifting records and I'm not interested in making the Olympic team.
My workout needs have gone from "I need to get a pump on because it's Friday night" to "I need to be able to throw my 6 year old up in the air without breaking my back" or "I need to show my 11 year old that the old man can still play some ball".
Real life has taken over. And kettlebell workouts are workouts for real people. People like you and me who are looking for that time efficient, no-nonsense solution to fat loss and exercise.
So join me in the Fat Loss Kettlebell Revolution and try this simple, yet kick-butt workout from the KettlebellWorkouts101.com program
Warm-Up - 10 reps each of prisoner squats, push-ups, rise & shines, reverse lunges & jumping jacks. Repeat the warm-up circuit twice without resting.
The Workout - Perform the following circuit 3-5 times, completing all repetitions for each exercise before moving on to the next one. Rest only when you complete the full circuit. Rest 60-90 seconds between circuits.
1) Goblet/Front Squat x 15 (hold the kettlebell just under your chin)
2) 1-Arm Row x 15 per arm
3) 2-Arm Kettlebell Swings x 25
4) Push-Ups x 15
5) Reverse Lunges x 10 per leg
6) 1-Arm Kettlebell Snatches x 12 for each arm
This is just 1 example of a perfect workout that can be done in just minutes in a tiny corner of your house or yard. That's the best way to transform your body and save time!
The entire system that shows you how to transform your body using kettlebells at home can be found here: KettlebellWorkouts101.com
You can get your own kettlebells at:
www.KillerKettlebells.net
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