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One-Off Workout: 5-Move TRX and Kettlebell Fat Burn Combo

January 1, 2014
Updated April 12, 2018

Ramp up your workout intensity and burn fat fast with this TRX and kettlebell circuit.

Adam Von Rothfelder of Drench Fitness Boutique demonstrates a 'row your boat' exercise on the TRX.

THE WORKOUT >>

Each exercise is to be completed in a circuit format with zero rest in between exercises. You will complete each circuit for a total of four rounds. You may take 1 minute breaks in between rounds.

MOVE ONE: Kettlebell Snatch

Perform 6 repetitions

Adam Von Rothfelder, C.S.C.S

Instructions:

Placing weight roughly 6” in front of your feet, swing the kettlebell back with your hips. Drive your hips forward and swing the kettlebell to about shoulders-height. At this point, begin to bend your elbows at peak of the swing and re-direct that swinging momentum into an overhead press without any pause.

MOVE TWO: Front Squats

Perform 6 repetitions

Instructions:

Hike or ‘clean’ the kettlebells up from the floor up to your shoulders. With your elbows pointing forward, position the kettlebells on your shoulders and biceps. (as illustrated) From this starting position, accept the weight of the kettlebells on your heels, slowly lower hips and squat as deep as possible. Descend three seconds down and explode upwards as quickly and powerfully as possible.

MOVE THREE: Kettlebell Double Swing

Perform 6 repetitions

Instructions:

With both your hands on a single kettlebell approx. 6″ in front of you, set your hips back and swing the bell back with your arms. When the kettlebell reaches it’s further point behind you, explosively drive your hipsforward and upwards while swinging the kettlebell slightly above shoulders-height. Control the descent of the bell and repeat the movement fluidly.

MOVE FOUR: TRX Handstand Push Up

Perform 6 repetitions

Instructions:

Place your right foot in both TRX straps and balance yourself by positioning both hands on the ground and slowly walking backwards while extending legs in air. Your toes should be pointed up and hips pulled in while keeping your lower abdominals tight.  When you’re set and stable, slowly lower yourself into press until head is 2″ off ground. Press upwards through your palms and complete the push up. Repeat.

MOVE FIVE: TRX ‘Row Your Boat’

Perform 50 repetitions

Instructions:

While holding each TRX handle, lean back at a 45 degree angle with your arms fully extended. Lower yourglutes into your heels similarly to a squat and get a low a possible. From this bottom position, with both your arms and your legs, pull/row yourself upwards. Repeat.

FINISHER: ‘Jailhouse Planks’

Perform 10 sets of 10 second holds

Instructions:

Start in plank position, pull your hips and lower abdominals tight like you’re tucking tail in between legs. Slowly walk your arms out as far as you can go until your nose is 1-2″ from the ground. Focus on keeping your shoulder blades tight, your arms extended and flexed, and your core tight. * In between holds, perform quick, 10-second sprints.

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Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.

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