How to Gain Muscle and Lose Fat Fast 
In this episode, you'll see two kettlebell exercises designed to activate all of the muscles in your body.
This workout utilizes kettlebell exercises in an interval strength training workout.
Before beginning this or any other workout, warm-up for 5-10 minutes with dynamic stretching.
Dynamic stretching has been found to be more effective at preventing injury and readying the body for exercise than traditional stretching techniques like static stretching (stretch and hold).
The first exercise in this workout video is the kettlebell squat matrix.
This movement targets the lower body musculature while simultaneously improving cardiovascular fitness. To perform the exercise, hold a pair of dumbbells or kettlebells by your sides or in the rack position.
Next, keep your chest and chin high while driving your hips back and down, squatting as low as possible while squeezing your shoulder blades together.
After reaching your stopping point, in the low squat position immediately drive up through the mid foot as explosively as possible jumping off the ground. Land softly on the balls of the feet and immediately descend into your next repetition. Begin regular kettlebell squats after 3-4 repetitions of this jumping movement.
The next exercise is the kettlebell curl and swing superset. Grasp the kettlebell by the horns and curl it up toward your chin while keeping your upper arms perpendicular to the ground.
Squeeze the muscle at the top of the range of motion and hold for a one count. Repeat this movement for 3-4 repetitions. After completing your repetitions, immediately go into kettlebell swings for another 3-4 repetitions.
To perform the kettlebell swing exercise, grasp the kettlebell with an overhand grip while in a semi squat position, keeping your shoulder blades squeezed together and chest high.
The key to this movement is to maintain the back's anatomical posture during the entire movement. No rounding of the shoulders or lower back is allowed. To start the exercise let the arms hang loosely and drive the hips forward forcefully into a standing position.
Kettlebell exercises like the kettlebell swing are very technical movements and shouldn't be attempted unless you've received personal instruction from a qualified fitness trainer.
Thank you for watching this workout!
