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Fat loss—it’s on *almost* everyone’s mind.
Most of the people I work with wouldn’t mind dropping a few (or a lot of) pounds.
And sure, you’ve probably heard the advice before: “Just burn
more calories than you take in.”
Yeah, that’s technically true, but let’s be real—if it was that simple, everyone would be lean and ripped!…
…the truth is, there’s a lot more to the story. Hormones, stress, sleep, recovery—all of it matters.
That’s why I’ve found that the right type of workout can give you the boost you need to finally break through those stubborn plateaus. Adding something like the Kettlebell Full Body Attack as a finisher to your training can crank up your metabolism, burn a ton of calories, and get you real results—without long, boring cardio sessions.
Let me walk you
through a sample workout you can try today:
WORKOUT A
Main Workout, Part 1
- Do as many reps as possible of the first exercise in 30 seconds.
- Rest for 15 seconds.
- Do as many reps as possible of the second exercise in 30 seconds.
- Rest for 15 seconds.
- Repeat 4 rounds
total:
- ½ or full Turkish Get-Up
- KB deadlift or KB swing
Main Workout, Part 2
- Same format as above:
- Bodyweight split squat or KB rack split squat (:30 per side)
- Single-arm KB row (:30 per side)
Finisher
- Perform 4 single KB Total Body Attacks at the top of each minute.
- Repeat
3 minutes total (12 reps).
Coaching Points for the Kettlebell Full Body Attack
You are going to need two kettlebells. If you can handle it, try to go a little heavier than you think you can. The reason being, when you are doing a renegade row or a push up or anything with your hands on the ‘bells, they can get a little bit unstable if your weight is really light. That’s because all of your weight is supported on the
bottom of the ‘bell – which is really small.
Get both hands on the ‘bells, hop your feet back. Row on the right. Make sure when you do that row you transfer your weight over and get in a nice plank and use the muscles in the back to do the row. Row on the right, row on the left and hop the feet forward. From here you have to adjust your hands a little bit and turn the handles in. It’s not going to be like a Russian swing to clean, it’s
just going to be from a dead stop.
Go from right here, snap the hips, weights up to the clean position.
From here, adjust your feet a little bit, do a squat up to an overhead press and repeat. You can add in an optional push up if you want to make it more difficult.
Repeat that for reps.
Want More Workouts Like
This?
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Here’s What’s Included:
- Over 50 Kettlebell Revolution: A full 4-week program tailored to help you build strength and vitality.
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- 28-Day Kettlebell Body Revival: A focused plan to burn fat, build strength, and feel amazing in just 4 weeks.
- BONUS: Kettlebell Hacks
Video Workshop Series: Expert tips to master your form and maximize your results.
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To your success! –
– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Corrective Exercise Specialist
KettlebellBasics.net
ForestVanceTraining.com
PS – Want to see the KB Total Body Attack in action? Check out this video. It’s one of my all-time favorites, and you’ll see why!
