Advanced Arms Lose Fat Workout — Kettlebell

Advanced kettlebell arm workout for fat loss, focusing on compound and isolation movements for strength and definition.

Level: advanced · Muscle group: arms · Equipment: kettlebell · Duration: 45 min

Exercise Breakdown (10 exercises)

  1. 1. Kettlebell Warm-up: Arm Circles (forward and backward)
    2 sets · 15 reps · 30s rest
  2. 2. Kettlebell Warm-up: Shoulder Dislocations (with light towel)
    2 sets · 10 reps · 30s rest
  3. 3. Kettlebell Swing (compound strength)
    4 sets · 8 reps · 90s rest
  4. 4. Kettlebell Clean and Press (compound strength/power)
    3 sets · 5 reps · 90s rest
  5. 5. Kettlebell Single-Arm Row (back and biceps isolation)
    3 sets · 8 reps · 60s rest
  6. 6. Kettlebell Overhead Triceps Extension (triceps isolation)
    3 sets · 10 reps · 60s rest
  7. 7. Kettlebell Bicep Curl (biceps isolation)
    3 sets · 10 reps · 60s rest
  8. 8. Russian Kettlebell Twist (core)
    3 sets · 15 reps · 45s rest
  9. 9. Kettlebell Cooldown: Chest Stretch
    2 sets · 30s reps · 15s rest
  10. 10. Kettlebell Cooldown: Triceps Stretch
    2 sets · 30s reps · 15s rest

Want this workout personalized? Take the free quiz and FitForge AI builds a custom plan based on your goals.