MMA Kettlebell gym workouts to achieve fat reduction

If you need to build muscle and improve maximal oxygen uptake, use the Kettlebell swing in a circuit like this:

  1. Kettlebell swing
  2. Sissy Squat
  3. Kettlebell swing
  4. Dumbbell Floor Press
  5. Kettlebell swing
  6. Bent Over Row
  7. Alternate Bent Over Dumbbell Reverse Fly
  8. Seated Dumbbell Shrug

This is like carrying out aerobic exercise but with weights, and more productive. At some point you will be able to use heavier weights with a lot less recovery time.

Here’s how you’d combine the Kettlebell swing in a body muscle development workout in a weight room.

  1. Kettlebell swing
  2. Dumbbell Squat To Bench
  3. Kettlebell swing
  4. Rope Crossover Seated Row
  5. Kettlebell swing
  6. Seated Dumbbell Front Raise
  7. Kettlebell swing
  8. Exercise Ball Dumbbell Curl
  9. One Leg 45 Degree Calf Raise
  10. Kettlebell swing
  11. Close Grip Push Up
  12. Kettlebell swing
  13. Seated Cable Shrug
  14. Kettlebell swing

It is much easier to go between exercises once the gymnasium is not overcrowded. Since every single activity works your body in a different way, you can actually go through the workout at a fast tempo. This can help to develop more muscle and burn up fat. This is a good method of building the thighs and hamstrings along with conditioning the other body parts and VO2 max. When your main objective is to build the butt muscles and hamstrings, utilize working sets in the 5-8 rep range for the Kettlebell swing and 15-30 in the other exercises. So that you can get rid of fat, lessen rest times, but work out fairly heavy.

Any movement can be merged with others to boost rate of metabolism, pack on muscle mass and maximize conditioning. You can easily build up the butt muscles and hamstrings and improve the love handles by using metabolic resistance training. Let me suggest a good example:

  1. Kettlebell swing
  2. Bodyweight Squat
  3. Kettlebell swing
  4. Abdominal Air Bike
  5. Kettlebell swing
  6. Incline Dumbbell Flys
  7. Kettlebell swing
  8. One Arm Seated Cable Row
  9. Lying Cable Shrug

You might need a few circuits working with sub-maximal weight loads to begin with. Make sure to determine what weight load you are going to use following two limber up rounds. Challenge yourself by bringing down rest periods between movements as you work through the workout. Begin with 40 seconds for the first round and finish on perhaps 15 seconds for the ultimate circuit. Little by little increase the load as you continue through the program. At the end of each set of exercises, cease working out for about 20-40 seconds then start a further circuit.

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