I am thrilled about our upcoming 28-day “Drop-a-Size” Kettlebell Challenge.

One of the main focuses is MAX BURN kettlebell sessions… you’ll start with workouts like the sample I’m sharing with you today, and work up to burning up to 1000 calories (or more!) byt the end of the Challenge.

Give this one a try:

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580 Calorie Kettlebell Workout: Drop-A-Size Challenge Free Sample

*Calorie burn estimate is based on the study referenced at the bottom of today’s message where participants burned about 20 calories per minute. RESULTS MAY VARY

1 – (8 mins / 160 calories) – Do as many reps as you can of the first exercise in 60 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 30 seconds. Rest for 15 seconds. Repeat for four sets of each move total:

• Single OR Double KB front squat
• Regular OR knuckle Push ups

2 – (12 mins / 240 calories) – Set your timer to go off every 60 seconds. Do the prescribed number of reps of exercise one starting at the beginning of the first 60 second interval. Your rest period is the time between when you are done and the next minute starts. Repeat for three rounds; non-stop for 12 minutes:

• 10 reverse lunges from deficit per side; add weight w/ KB in suitcase position – RIGHT SIDE
• Plank with alternating shoulder tap – 12 per side
• 10 reverse lunges from deficit per side; add weight w/ KB in suitcase position – LEFT SIDE
• Plank with alternating foot step out – 12 per side

3 – (9 mins / 180 calories) – Set your timer to go off every 60 seconds. Do the prescribed number of reps of exercise one starting at the beginning of the first 60 second interval. Your rest period is the time between when you are done and the next minute starts. Repeat for three rounds; non-stop for 9 minutes:

• 3 “around the world” KB goblet lunges per side
• 12 one arm KB rows per side
• 15 power jacks

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Not only will this workout help you burn maximum fat in miniumum, you’ll ALSO be working on building lean muscle, so that your metabolism will be working faster around the clock!

Add workouts like this to a personalized nutrition plan, and you’ll be on your way to dropping a size over the next 28 days. More info and join us here -> 28-day “Drop-a-Size” Kettlebell Challenge

-Forest Vance @ KettlebellBasics.net

Study – Schnettler, C. ACE FitnessMatters, January/February 2010; vol 16: pp pp 6-10.