4 Week Fat Loss Kettlebell Challenge

Join Us Online

The summer is sadly now over but that’s no excuse to give up on your health and fitness!

Over the course of the coming 4 weeks I’m rounding up as many people as possible to join me online to perform a total of 16 kettlebell workouts, and to produce some truly great body transformations.

How it Works

• Starting Monday 5th October 2015 we will be performing a Kettlebell Workout 4 days per week for 4 weeks and only resting on, Wednesdays, Saturdays and Sundays.
• Each workout day I will be posting my personal workout feedback and adding support and feedback for everybody on Facebook and in the Comments Section below.
• We continue to complete the workout schedule until the last workout day on Friday 30th October 2015 when you will have lost fat and reshaped your body!

How To Join In

1. Like my Facebook page and then under the Fat Loss Kettlebell Challenge image add to the comments section saying that you are “Ready to Start the Fat Loss Kettlebell Challenge“
2. Add to the comments section at the bottom of this page “Ready to Start the Fat Loss Kettlebell Challenge“
3. Share with as many people as possible that you are taking part in this challenge, this will hugely increase your chances of success due to the excessive accountability.

Each day post your workout feedback on my Facebook Page under the correct image or in the Comments Section at the bottom of this page.

The Fat Loss Kettlebell Challenge

The Fat Loss Kettlebell Challenge is taken from my new 12 Week Fat Loss Kettlebell Program. We will be performing the first 4 weeks of the 12 week program.

I have listed the first 4 weeks of the program below but for more information, daily printouts and my nutritional plan, please see:

12 Week Fat Loss Kettlebell Program

You can click on any of the exercise links below to watch a video of the exercise. As with any workout you must listen to your body and only do what you are capable of. Take extra rest if needed and try and improve on each workout as you move through the program.

I will also be including each daily workout on my Facebook page as we progress day by day.

The workouts are a terrific fat burner as well as full body conditioner. You will learn the most important and effective kettlebell exercises and create a superb foundation for all future kettlebell training.

Week 1 – Supersets

The Goblet Squat is performed for 15 reps and then the Regular Row is completed for 15 reps on each side. You then rest for 75 seconds and then repeat the pair again for a total of 3 times. Following this superset you would move onto the next pair.

Monday

1A Goblet Squat – 15 reps

1B Regular Row – 15 reps (each side)

• Rest 75 secs – repeat for 3 total rounds

2A Single Handed Deadlift – 15 reps (each side)

2B Push Press – 15 reps (each side)

• Rest 75 secs – repeat for 3 total rounds

3A Reverse Lunge – 15 reps (each side)

3B Shoulder Taps – 30 seconds

• Rest 75 secs – repeat for 3 total rounds

Tuesday

1A Two Handed Swing – 15 reps

1B Push Ups – 15 reps

• Rest 75 secs – repeat for 3 total rounds

2A Static Lunge (no press overhead) – 15 reps (each side)

2B Suitcase Row – 15 reps (each side)

• Rest 75 secs – repeat for 3 total rounds

3A Alternating Swing – 15 reps

3B Side Plank – 30 seconds (each side)

• Rest 75 secs – repeat for 3 total rounds

Wednesday

Rest Day

Thursday

Repeat Monday’s Workout

Friday

Repeat Tuesday’s Workout

Week 2 – Metabolic Circuits

Each exercise is completed one after the other without taking any rest in between exercises. Rest at the end of the entire circuit for 90 seconds before repeating the whole process again for a total of 4 circuits.

Monday

1A Two Handed Squat and Press – 10 reps

1B Fast Mountain Climbers – 20 reps

1C Two Handed Swing – 20 reps

1D Bob & Weave – 20 reps

1E Slow Mountain Climbers – 10 reps

• Rest 90 seconds – repeat for 4 total circuits

Tuesday

1A Reverse Lunge and Press – 10 reps (each side)

1B Squat Thrusts – 20 reps

1C One Handed Swing – 10 reps (each side)

1D Cossacks – 20 reps

1E Bird Dog with Rotation – 10 reps (each side)

• Rest 90 seconds – repeat for 4 total circuits

Wednesday

Rest Day

Thursday

Repeat Monday’s Workout

Friday

Repeat Tuesday’s Workout

Week 3

Monday, Tuesday, Thursday, Friday – as Week 1 but only 60 seconds rest

Week 4

Monday, Tuesday, Thursday, Friday – as Week 2 but only 60 seconds rest

Natural Nutrition Plan

You will only achieve a fraction of the results if your nutrition is not clean and natural. Personally I have been using a paleo style nutrition plan for myself and all my clients for the last 9 years and with huge success.

My complete philosophy on nutrition is included within the:

12 Week Fat Loss Kettlebell Program

Warming Up

To help reduce the potential of injury and to get the most from your workout I highly recommend that you warm up before each workout.

The best way to warm up is to perform each exercise with only 50% of the load.

My mobility routine below is also a great way to begin your warm up and to keep the body mobile on your days off…

Stay Involved For Better Results

Research shows that accountability is the best method for ensuring you follow though on any goal.

I look forward to supporting your progress on Facebook and in the Comments Below. By posting your workout feedback each day it improves your ability and motivation to finish the 4 weeks.

Don’t forget to visit each day and post your workout feedback, I’m always there if you need me!

Got Questions?

What weight kettlebell should I use?

Choose a kettlebell you can comfortably press overhead for 15 reps. I will use a 16kg, my wife will be using an 8kg.

I’m a beginner, is this workout OK for me?

This program uses some very fundamental kettlebell exercises like the Swing, Lunge, Squat and Row, as well as some bodyweight exercises. Providing your technique is good for the Swing, Squat and Lunge then you can always substitute any of the more challenging exercises for the basic ones, for example:

Substitute:

• One Handed Swings for Two Handed Swings
• Alternating Swings for Two Handed Swings
• Squat and Press for Goblet Squats
• Reverse Lunge and Press for Reverse Lunge

Do I need to warm up first?

Yes, and if you are performing the workout first thing in the morning then you will need to warm up for longer. I recommend following my Mobility Exercises and completing the exercises for each joint of the body from Neck down to Ankles.

Should I stretch afterwards?

Your nervous system will be so revved up after the workout that stretching immediately will not make much difference. Stretch later in the evening when your body is more responsive and relaxed. See my Recommended Stretches.

To see more posts about general kettlebells workouts and advice, go here.

Enter your daily progress and questions below…