Yahoo Finance This 3-Move, 300-Rep Kettlebell Challenge Is Designed to Turbo-Charge Your Metabolism and Burn Fat
Using a mixture of total-body movements and a tactical high-to-low rep drop set, this session keeps you on the edge of your capacity throughout to deliver a calorie-crushing and muscle-building combo. Your gut won't know what hit it.
"You’re going to be working in a ‘chipper’ format, 'chipping' away at each movement, resting and breaking up the reps as necessary to maintain good form," says Men's Health Fitness Editor Andrew Tracey. "Keeping moving as fast as you can, though, to coax your lungs to a crescendo."
You’ll perform 50 reps of each movement (break up as necessary, but finish all 50 reps of a movement before moving on to the next), before starting the circuit again, this time performing 30 reps of each, before finishing with a final round of 20.
1) Kettlebell swing x 50,30,20 reps
The first movement will focus on strengthening your posterior chain. With the kettlebell between your legs, hinge at your hips, swinging the weight backward (A). Drive your hips forward, explosively swinging the bell up to your eye line (B). Let the momentum take you back down and into rep two. Repeat.
2) Kettlebell goblet squat x 50,30,20 reps
Next up- the legs. Standing tall, hold the weight close to your chest (A). Sink your hips and drop into a squat (B); at the bottom, your elbows should be almost between your knees. Drive back up, tensing your glutes. The weight might be pressed against your chest, but it’s crucial you keep breathing.
3) Press-up over kettlebell x 50,30,20 reps
The final movement puts your chest and triceps to work. Assume a press-up position, but grip the kettlebell in your left hand. Perform a press-up (A). When both arms are extended, walk your hands laterally until your right hand is on the weight. Now, do another press-up (B). Repeat, alternating sides each rep.
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