This Kettlebell Workout is designed to maximize the amount of fat you can burn and increase your vertical jump as much as possible. Even if you have no intentions of jumping higher, these will be very fun workouts that will help you increase your metabolism and tone your arms, legs, and all over. What’s the best part? You only need a kettebell to do these kettlebell workouts, making them suprisingly convenient and affordable (if you need to buy one)

You can do these in the gym, at your house, in a park, anywhere.

The plan –

We will take a two-pronged approach:

• We will lose weight by using high-intensity Kettlebell Workouts
• Increase jumping power by doing explosive exercises designed to maximize jumping potential

Twice a week there are kettlebell workouts (I will try and stick to Saturday and Wednesday), and then the rest of the week you supplement with cardio exercises (walking/jogging/swimming/basketball/jump rope/stair master/etc.) in order to keep burning calories while giving your main muscles some rest.

At this point, we are still getting used to this type of workout. I was particularly tired after work on this day, so it took me a little extra time to get my rhythm. The Bellraisers and Jump Squats are really the “meat and potatoes” of this particular workout.

We also introduce “figure 8’s” and “punch swings” which are awesome kettlebell exercises that really enforce a good range of motion and great overall toning.

Additionally, we finish off with a Kettlebell Swing and Throw. Make sure you are careful when doing these and don’t hurl these at anyone or do them indoors. They are a fantastic way to end the workout and will really help build that explosive power.

Make sure you stretch your hamstrings and calves plenty.

Awesome workout again today. We are still focusing on the BellRaisers jumps and the squat jumps. These exercises use so many different muscles and take so much effort to perform that they are absolutely critical to burning fat and increasing the jumping distance.

I’m sure I will mention it again, but the circles perform a vital function – they not only help work the core, but they give us an “active rest”, which basically means we are working out while we are resting and catching our breath. This makes it so your body doesn’t really get a chance to cool down or fully rest before the next set which is critical to getting your body in that “fat burn” mode.

Once again make sure you stretch plenty after the workout.

Excellent workout. Really building the power in the legs with the kettlebell swings, Bellraisers (with jump), jump squats, and the kettlebell swings with the toss at the end.

Since we are focusing on increasing our vertical jump distance, we want to progress by jumping higher or putting as much effort into each jump as possible. Instead of going up in reps for each of these exercises, we are trying to put more power behind them.

If you are indoors and can’t throw the kettlebell, do 2x as many swings for each toss. For example, if there are 10 kettlebell swings & toss, do 20 kettlebell swings instead.

I felt fantastic throughout the whole workout and I am getting more used to the pace and routine.

Really starting to feel lighter and stronger. The kettlebell now feels much less heavy and the movements feel a lot more fluid.

Halfway through this exercise I begin adding “flair” to the one-handed swings to make things more challenging, interesting, and also to help train coordination and timing in this workout as well.

This is definitely the point in the kettlebell workout were I began feeling really comfortable with the pace and started to be less winded with the pace of the exercises.

Once again, the kettlebell squat jumps were one of the most important components to this exercise.

Make sure you stretch at the end!

Once again, feeling a little lighter and stronger.

I didn’t realize that one of the cameras was not on until a few minutes in, so I only have one angle during the beginning of the workout.

At this point I feel like I can jump higher (for the first few times), and can exert more power with the kettlebell with less effort.

This was a good fast paced workout with a challenging set of exercises at the end. The Kettlebell Snatches and Kettlebell Figure 8’s really get everything out of you at the end of the kettlebell workout.

In this workout we incorporate the Kettlebell Clean and Press and bring back our old friend the Kettlebell Punch Swing.

I remember this workout being particularly challenging compared to the rest of the workouts but felt fantastic afterwards. It was also around 70-80 degrees and I was in a long sleeve shirt.

Last kettlebell workout of the set! Woohoo!

Felt great doing this particular workout.

Unfortunately the sun started setting pretty quickly and towards the end you really can’t see well, but it was an awesome work out none the less.

If you attempted the workout, I hope you had a great time and got the results you wanted.

Make sure to keep rest times short, pair this with a balanced diet and plenty of rest and keep on swinging away!