If you’re looking for a kettlebell workout for fat loss that takes you from start to finish, look no further. Here’s a total body workout that includes a joint mobility segment and dynamic warm up, a circuit that consists of Pull Ups, TGU’s, Swings, and High Intensity Cardio, and finishes with a static stretch.

1. Joint Mobility

There are tons of ways to integrate joint mobility exercises into your routine. Joint mobility would consist of literal work on your joint range of motion – stuff like arm circles, shoulder shrugs, neck circles, etc. Start the workout with basic joint mobility exercises for about 3-5 minutes.

2. Dynamic warm up

Follow your joint mobility series with a dynamic warm up. Now you’ll take your major muscle groups through a full range of motion at speed and literally increase your body temperature. Here’s an example:

15 Body Weight Squats

10 Push Ups

:30 Second Plank Hold

Rest :30 and repeat two times

3. Pull, TGU, Swing, Cardio Giant Circuit

Start by doing Pull Ups – go to two reps short of failure. If you can’t do Pull Ups, you can do Beginner Pull Ups or Inverted Rows.

Follow the Pull Ups with a single TGU on each side. Pick a weight that challenges you, but one that you can use impecable form.

Follow the TGU’s with 20 Swings – do two hand, single hand or hand-to-hand – your choice.

Finish the circuit with 60 seconds of high-intensity cardio – you could hop on a treadmill for 60 seconds, do 60 seconds of jump rope, or even high knees and butt kicks for 60 seconds continuously.

Repeat that circuit 3-5 times with no rest between individual exercises and about one minute of rest between circuits.

4. Static Stretch

Finish the workout with a static stretch. A static stretch is what most folks traditionally think of as stretching – holding a muscle in a stretched position, your hamstring for example, for:30 seconds or longer.

There you have a start-to-finish, total body kettlebell workout for fat loss. If you’re looking for more workouts like these, see details about my blog below:

 

Want more workouts, detailed video exercise descriptions, a FREE 7 day workout plan, and much more? Visit my kettlebells and more blog for all this and more at http://www.thefitnessmonster.com

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