While it is true that when it comes to training we should not make any modifications when we seek to lose fat, this does not mean that we cannot use specific implements and approaches to achieve this goal.
The kettlebells in this context can be a good weapon in our arsenal because most of the exercises performed with them have a ballistic component which allows extending the work in time due to the use of inertia. This can guide the training to an approach where we seek a moderate intensity but extended over time so that the predominant energy substrate is that of lipids or fats.
The training format we will choose will be for a time , that is, we must perform the exercises and repetitions provided as quickly as possible. The training consists of three to five rounds depending on our level. We can also start with three rounds the first week and progress to four and five rounds in the following weeks as we adapt to the volume and intensity of training.
My personal recommendation is that we carry out three workouts of three rounds each to accumulate work volume the first and second week. The third and fourth week would reduce the frequency of training to two days but increase to four and five rounds respectively.
Thus, each round consists of the following exercises and repetitions:
- 20 kettlebell overhead lunges or strides with kettlebell above the head
- 40 rotational kettlebell swings or rotary swings with the kettlebell
- 60 kettlebell swings
The rest time is administered by us, the only thing to keep in mind is that when you finish a round, you immediately start again for the first exercise. In this way, you can develop a personal strategy to manage your breaks and maximize your performance at work intervals.
Kettlebell overhead lunges
This exercise requires great central stability. When holding the kettlebell with one hand while running a lunge or stride, the support base decreases markedly and our center of gravity shifts, which will require great coordination by the muscles of our core to maintain stability.
We performed 20 total repetitions for this exercise, ten of them with the right arm and left leg and vice versa with the remaining ten.
Rotational kettlebell swings
This exercise is an advanced variant of the classic kettlebell swing that consists of a swing with lateral projection. This movement can have a great transfer to sports gestures in which there are collisions against rivals or projections against the ground as in judo.
It requires a masterful mastery of the hip hinge so take your time to learn it correctly.
We perform 20 repetitions to one side and 20 repetitions to the other.
We finally finished with 60 repetitions of the kettlebell swing. Specifically, we will make the Russian version, which is in fact the original. The reason is that it is a much faster variant because it does not prolong movement beyond chest height.
The kettlebell is on the ground in front of us, we start the movement by flexing our hips and knees while maintaining a neutral column. We approach the kettlebell towards our body and carry it between our legs. At this time we reach the maximum hip flexion to extend it with force then, making the kettlebellascend to the height of our chest approximately.