For faster fat loss, they’re really hard to beat. (Combined with a smart caloric deficit, of course.) Really. They can also pack on lean muscle, and do a superb job of developing overall general conditioning, making you fit for most of the things life throws at you. (Well, maybe not wrestling bears…)
Well designed double kettlebell complex workouts can take as little as 7-15 minutes, depending on how many double kettlebell exercises you include in them, and how many rounds you do.
Using this double kettlebell complex for faster fat loss will be challenging - it’s called “Jerk Werk,” and is based around the double kettlebell jerk. If you don’t know how to perform the double kettlebell jerk (or any jerk), simply substitute it with the double kettlebell push press. Almost the same, just requires less coordination and won’t jack your heart rate up as high.
Here are the details:
(Make sure you’re using a 10+ rep max for your double kettlebell jerk.)
Double Kettlebell Clean x5
Double Kettlebell Jerk x5
Double Kettlebell Front Squat x5
Double Kettlebell Jerk x5
- Week 1: Perform 3 sets. - REST: Beginners, as needed; Advanced, Work: Rest = 1:2-3*
*Work: Rest = 1:3 means time yourself performing this double kettlebell complex. Then rest 3X as long. Example: It takes you 1 minute to perform. Rest 3 minutes before doing another round.
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