Strength and Fat Loss with Kettlebells

Kick ass strength and conditioning with one heavy kettlebell, a pullup bar and a timer

1 swing, clean, snatch, overhead squat
switch arms
repeat for 3 minutes

Alternating 1-arm sprawl to alternating mixed grip
repeat for 2 minutes

Alternating Pistol Deck Squat
repeat for 1 minute

Rest 2-3 minutes

Perform 5 total sets.

Category:

Sports

Tags:

• kettlebells
• kettle bells
• kettlebell
• mbody strength
• embody
• transformation
• weight loss
• fat loss
• marcus martinez
• gain muscle

[Krib2501Art]

Just freakin love your workouts! Inventive, challenging and enjoyable. Works very well with my Sanda training as well. Keep up the great work!

[MBodyStrength]

@Krib2501Art thanks! lots more coming...

[BMPagano]

Hey, Marcus, congrats on your videos. I've been using then for training with KBs, in which I was introduced by my personal trainer. I'm using 20kg and 24kg KBs, however, I need to increase the speed and power of my swing for more complex sets. I believe I need more strenght on my lower back, but it's taking time for me to increase it... any tips for that? Thanks!

[MBodyStrength]

@BMPagano Weighted planks are always a must. Focus your attention on your glutes/hamstrings rather than your back. That's your true power source. Deadlifts, Single leg deadlifts, and GHR are all solid in building your rear strength. I've also found that sprinting builds massive power that translates perfectly into kettlebells. Hope that helps!

[BMPagano]

@MBodyStrength I started sprinting, alongside with the other tips. It really did surprise me, man! Thanks a lot and keep up the good work with your vids!

[MBodyStrength]

@BMPagano awesome!

[MBodyStrength]

@cglarsen26 yeah it's a brutal one. Love doing the sprawl/pullups. Feel like a ninja!

[cglarsen26]

Yup this kicked my ass today....legs are jello. It was beastly but fun too.

[MBodyStrength]

@slvrbk105 I'll throw this one into the mix every week. I change up some of the exercises. I have a few more vids I'm gonna post.

[MBodyStrength]

@cglarsen26 thanks. looks like practice makes better! the track is called Manic Drive from audiomicro.