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
- 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“
- Add to the comments section at the bottom of this page “Ready to Start the Fat Loss Kettlebell Challenge“
- 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:
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.
Final Day completed, went by fairly fast but my heart was pumping! My body feels tighter and stronger and more flexible. I am so glad i joined in, looking forward to more of your workouts. So informative and encouraging. Thank you, Greg!! Cheers!!
Brilliant, congratulations on finishing Gail
Final Day of Fat Loss Kettlebell Challenge
Wow, where does the time go! All finished, congratulations for sticking through it …how did you get on…let me know your results.
Day 25 completed. Felt so much more powerful today, added 5 reps to Squats, FMC and SMC. 60 second rests and tried to speed it up a notch. Can’t believe the last day of the Challenge is almost here!
Day 25 of Fat Loss Kettlebell Challenge
Final 2 days of the challenge…last big push!
Day 23 done. No extras on anything today, plus i needed the 90 seconds rests. fyi, i hate those Squat Thrusts!!
Yes the Squat Thrusts are tough Gail but great for your abs and mobility as well as your cardio and legs.
Day 23 of Fat Loss Kettlebell Challenge
Nice to be back on the circuits…upped the Squat Thrusts to 30, I love those things
Day 22 done, added 5 reps to Squats and also FMCs. 60 sec. rests. Overall easier but still breathing hard.
Day 22 of Fat Loss Kettlebell Challenge:
Final week…upped the Squats and Slow MC’s to 20 🙂
Finished Day 19. Tried the side plank rotations, Greg, but could only handle it for two sets. Thanks for this workout series, I almost feel like I’m in a class!!
well done Gail, yes fun isn’t it.
Day 19 of Fat Loss Kettlebell Challenge:
Great way to finish the week….I modified the side plank to side plank with rotation…boiled eggs for breakfast!
Have a great weekend 🙂
Day 18 done. Cooler weather is nice for a workout.
Day 18 of Fat Loss Kettlebell Challenge
All done…cutting down on rests now as much as possible. Shoulder taps for 60 seconds
Day 16 done, i’m off-schedule. Love that I’m feeling stronger!!
Will be starting on Monday the 26th
Late start due to moving to another state
Day 16 of Fat Loss Kettlebell Challenge
Nice and steady…boiled eggs with smoked trout for breakfast..!
Day 15 of Fat Loss Kettlebell Challenge
Feels good to be back on these Lunges again 🙂
Day 9 done finally. 60 second rests are enough but those Squat Thrusts are still difficult. Need my core stronger to make them a bit easier??
Day 11 of Fat Loss Kettlebell Challenge
Really pushed myself this morning…increased the Slow MC’s to 20 🙂
Hey “GB”
I’m happy to say, that I’ve accomplished the 1st two days of your 2nd Week Kettle bell Metabolic Circuit. Man, this was a workout especially doing the “Fast Mountain Climber & Squat Thrusts.” I felt like my shoulders were getting the worst impact than other areas of my body. I’m not complaining just saying. I plan to stay with your regimen. Thanks for establishing this program, especially since it’s a new take or way for me, independently, towards daily exercising including it with a 8 kg (13 lbs) kettlebell, however, thus far, I am. It’s been amazing and “real”. I’m so looking forward to the definition and healthy results I expect after I’ve endure consistently this regimen over next few months. Yippppeee! Thanks a mil.
Thanks for the great feedback Carmenisa, I look forward to hearing all about your fantastic results.
Workout 3 of Week Two done; will rest tomorrow due to scheduling conflicts. A bit easier today so I reduced rest times to 60 seconds.
well done Gail 🙂
DAY 9 DONE!! is it going to get easier? Haha just kidding! Loving the sweat and burn!!!! Loving the shorter workouts. Really works great with my schedule.
Day 2 of Week Two done; the Squat Thrusts were difficult, had to take a breather in between the 20 reps. But feeling stronger every day!! Have a good one, everybody!
Day 2 of Week 2 complete!
Day 9 of Fat Loss Kettlebell Challenge
I always like a good Squat Thrust!
How did you enjoy those Bird Dogs this morning? 10 on each side
Day 8 complete phew!!!!!
Im a few days late – don’t know how I missed it on FB… but I am in 🙂
Finished Day 1, Week 2. whoo, i am not very good at those Fast Mountain Climbers, they killed me.
Day 8 of Fat Loss Kettlebell Challenge
Nice and smooth today 🙂
Felt strong after the weekend and really kept the pressure on, minimal rests, between exercises!
How did you find the new workout format?
Just finished day 9…phew. Amazing how much easier the press was, coped quite well with them, reverse lunge ok as long as I focused on form to stop the wobbles! Liked doing the cossacks again, jot done those since the 500 bodyweight challenge! Thanks again greg, another sweat inducing workout!
OK I’ve mixed it up a bit following on from your email about rest. I’m already committed to boxfit on Sundays and Wednesdays so I’ve started week 2 today (Sunday in new Zealand) so I’ll do both boxfit and my challenge workout leaving Tuesday and Fri & sat as my rest days… Week 2 day 1 this morning was fab… Easier than last week but sweat still dripping!
Hi Greg,
I am.having a difficult time with mobility for reverse and static lunges. My toes even hurt has I am trying to lower into the lunge. My IT’s are locking not giving me the function I need. Plus my balance is off. I having been doing 2 sets of 10. I feel like I am not benefiting because of my mobility with the lunge exercises. I have not used the weights just body weight for now. Thanks! Lashan
Keep working on your mobility Lashan and perhaps see a massage therapist to help loosen things up a bit for you.
A day behind but just finished Day 4; whew, take my breath away!! I already feel stronger, gotta love the kettlebell! Many thanks to you, Greg, for the routines and the encouraging emails and precise videos.
Thanks for the support and encouragement, got through the 1st week of the 4 week. I’m also including 30 mins stair climber on the off days of your class. That’s okay, righ??? I will be back at on next Mond. Have a great weekend.
Well done Carmendisa but if you are working hard enough in your workouts that stair climber is not necessary
Ready to Start the Fat Loss Kettlebell Challenge
I finished this morning’s workout and was sweating like crazy. I feel great.
well done Helena, I was sweating too 🙂
Day 4 completed in 30 mins. I felt very strong and I am surprised how my shoulders and arms are stronger on the row and push press.
I am 1 day behind as yesterday I had to change my plan. I will catch up tomorrow.
well done Monica, good progress!
Day 5 of Fat Loss Kettlebell Challenge
Really enjoyed today, I think I’m getting used to this workout now…good job it all changes next week 🙂
Have a super healthy weekend!
Day Three complete. A little soreness from the pushups on Day Two, but it’s a good sore!
Day 4 done!!! Took me 35 mins. I am happy with it. I am 7 months post partum and it has taken me a little bit to want to work out. Feeling the pain of getting back in it and feeling good because I am pushing through it!
well done Luciann, just take it steady if necessary 🙂
I started a day late so enjoying a rest day! Rest days are something I’m not very good at but Iv taken note about over training an looking forward to seeing the benefits!
Day 4 (repeat of workout 1) complete. The workout went well, and I found that stretching/doing mobility exercises during the mini rests is helpful.
DAY 4: Finished in under 30 mins.
Felt good today, cut down on the rests and extended the shoulder taps 🙂
Hope everyone was rocking after their rest day yesterday?
Successful rest day!!!!
Day 4 done… 23 minutes. Easier on the press today, managed to do all 15 reps each time! ?
Brilliant, well done Sheila
Done with Day 2! Feel very sore, very very sore! 🙂
Prashant
Take a cold shower Prashant and also spend some time stretching and mobilising.
After reading Greg Brookes suggestions on letting the body get proper rest on the rest days and not overdoing it with more exercise, I’ve decided not to do the cycling and just do some stretching today instead. Thanks for the great advice Greg Brookes.
Good plan Naomi, you can always add some cycling at a later date
Started the challenge today. Even using just a 20lb kettlebell I found the workout pretty difficult. Had to do the last set of lunges with no weight! It definitely got me going, I was sweating like crazy!
well done Joe
Day 3 = Rest Day…I’m so glad today is rest day b/c my muscles are SORE 🙂 For yesterday’s Reverse Lunge I had to reduce the weight as my knees were screaming. As you wrote in today’s email, lunges are harder than I thought and today I feel them all over…thighs, hips, tummy…love it
well done Theresa, rest up and eat well
I am so happy for a rest day. Woke up sore this morning after yesterday.
enjoy your rest Helena
Resting day today, but my quads are on fire..:)
Day 2 done!!! My quads are on fire!!!!!!
Day 2: need a heavier KB for swings. Swings = favorites, though!
Yes the swings feel good compared to some other more challenging ones 🙂
Day 1 done yesterday, although I’d already done 2 circuit classes. Day 2 completed today, I’m hurting all over but it’s a good feeling. Love your challenges, support and advice Greg!
well done and thanks Nichola
Geez, I just completed the two days. Both days, within 45 mins 8kg on a Intermittent fasting. I feel great but muscles fatigued in a good way. This is my first time doing kettlebells. So I’m pacing myself especially since I’m not quite there with the specifics on the different positions along with breathing. Regardless, I’m going to continue, because your video providing the examples of each exercise is A1.
Thank you!!
Brilliant, well done Carmenisa
Day 2 completed in 29 minutes with 8kg kettle bell. I felt better than I thought, although push ups are the death of me..not yet!
well done Monica, keep practicing those push ups
Day 2: workout done in 26 mn -Kettlebell 8kg
Soo sweaty, I just can’t squat anymore !!
And, I confirm, I don’t like push ups ?
well done Catherine, have a nice rest tomorrow and you’ll be feeling good on Thursday
Heeey! i joined U from the 2 day, but i did))) Thank U for this challenge and workout!
welcome Sonya, enjoy the workouts
DAY 2: Finished in under 20 mins.
You may need to up the Swing weight if you find them too easy 🙂
Scrambled eggs and smoked trout for breakfast.
Done with day1!! Super awesome!!
I modified the repetition 10 with 4 sets so I do equally on both sides of body.
I wonder why you recommend 15?
Prashant
It’s 15 on each side Prashant, the reps are that high for a reason so you work more into your endurance energy system.
Thank you for the clarification, Greg. I’ll up the reps to 15, am sure I’m going to have jiggly legs and trembly hands today as well 🙂
Prashant
Well done Prashant, keep up the good work.
Day 1 Done from the States! Legs feeling it from the Reverse Lunges.
well done Jen
Day 2 Complete! Static Lunges little challenging ….not used to the movement. I guess that means I need to practice 🙂
Yes Jen, but they are worth it 🙂
Day 4 Done!
Really like the start of week 2. Working hard…gasping for air ?
Day one done!!! I spent the day with my 3 year old and 7 month old prepping our meals for the week. I didn’t think I was going to get to the workout. I did it and feel good may not feel this good in the morning.Hahaha!
Brilliant, well done
Day One is a wrap!
First day tougher than I expected! Good and sweaty after 37 minutes. Used 18lb KB for most of the workout, but went heavier on the deadlifts (18-25-36) and lighter on the push presses (had to use 10lb hand weights on that one). Thanks for the challenge!
well done Nina
Day 1 done in 36 minutes. I struggled with the Push Press and Reverse lounge, but I complete all the reps and rounds. Off to the shower now. It’s going to be a sore day 2 tomorrow 🙂
well done Monica
Day 1 Complete! Feel awesome.
Workout done. Went well.
Ready to Start the Fat Loss Kettlebell Challenge!!! My sister doing it with me too!
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Day 1 done! Muscles are feeling wobbly
well done Theresa
Day 1 : Over !!! Pretty sweatty too !!?
Kettlebell 8 kg, workout completed in 32 minutes. Tomorrow is going to be slower I think…
See you ?
well done Catherine
Ready to start the Fat Loss Kettlebell challenge !
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Done! Great workout! Pretty sweaty! Have a great day everyone!
Great workout today. Looking forward to next 4 weeks!
Ready to Start the Fat Loss Kettlebell Challenge!
DAY 1: Finished in 29 minutes.
I was really enjoying those Lunges at the end 🙂
Boiled eggs, avocado and tomatoes for breakfast.
I think there are going to be some sore body’s tomorrow!
I’m ready to start the challenge! !
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Woosh…. Just finished day 1… That was harder than I expected. Struggled with 15 presses but feeling good overall… Thanks greg for another awesome challenge. ? ?
well done Sheila, yes those push presses are tough
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