Omaha Elite Kettlebell's Metabolic Beat Down

Here's a 20-minute workout guaranteed to melt the fat.

20 minutes

Swings &   Clean, Push Press

Note: by push press I mean a long push press where you squat below parallel, pause motionless then explode up out of the hole. The weight should float into the overhead lockout.

A)

Double Kettlebells (one in each hand)

Clean & Push Press > 2 swings

2x Clean & Push Press > 4 swings

3x C&PP > 6 SW

4x C&PP > 8 SW

5x C&PP > 10 SW

B)

Start over & repeat with a single Kettlebell

Clean & Push Press > 2 swings

2x Clean & Push Press > 4 swings

3x C&PP > 6 SW

4x C&PP > 8 SW

5x C&PP > 10 SW

Switch arms & repeat

Complete the entire sequence with one arm, then change arms & repeat.

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Repeat A+B 3x.

Men use 16kg or heavier.

Women use 14lbs or heavier.

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The goal is to keep moving for 20 minutes.
Try to complete all of set A without setting the bells down. The same for set B.
Controlling the Fatigue: 

• If you have to set the bells down, do so and perform fast & loose exercises. 
• If you are too fatigued to continue using double bells, switch to using one bell and return to doubles when you feel able.
• If you are too fatigued to complete the entire sequence with one arm, switch arms, then return to the other arm and pick up where you left off. 

Increasing the Difficulty

• When you feel you've OWNED this workout and can complete each set without setting the bells down, start over replacing the cleans with snatches.
• When that is easy, try pressing your bells from the bottom of the squat, then standing up (Requires Superb technique and mobility)
• Finally, move up to heavier bells.  

Enjoy!