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5 Moves to Turn Your Body into a Fat-Burning Machine
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5 Moves to Turn Your Body into a Fat-Burning Machine

If you still shy away from medicine balls or kettlebells, it’s time to get friendly with these total-body sculpting tools. Using both in one workout will fortify your core and boost your coordination while you get your cardio and strength training done at once. Add it all up, and that’s one major calorie torcher, courtesy of Kasper Allison, owner of Physical Focus Training Center in Santa Barbara, CA. 

RELATED: Medicine Ball Workout: 9 Moves to Tone Every Inch

How it works: Three to five times a week, do 10 reps of each exercise as fast as possible. Repeat the entire circuit four times.
You will need: Kettlebell(s), Medicine ball
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5 Moves to Turn Your Body into a Fat-Burning Machine
5 Moves to Turn Your Body into a Fat-Burning Machine A
5 Moves to Turn Your Body into a Fat-Burning Machine B

Recommended:

Sets:
4
Reps:
10
  1. AStand with feet shoulder-width apart holding a kettlebell at chest. Bend knees, shift hips back, and lower until thighs are parallel with the ground.
  2. BExplosively drive up through legs and press the kettlebell overhead. Return to starting position.
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Kettlebell Swing
5 Moves to Turn Your Body into a Fat-Burning Machine A
5 Moves to Turn Your Body into a Fat-Burning Machine B

Recommended:

Sets:
4
Reps:
10
  1. AHold a single kettlebell in both hands with an overhand grip and feet shoulder-width apart. Bend your knees slightly while pushing your hips backward, keeping chest lifted, and hinging your torso until it is parallel with the floor. Allow kettlebell to drop between the legs with arms fully extended.
  2. BExplosively push your hips forward while squeezing your glutes. Let the momentum from this movement propel the kettlebell to shoulder-height without relying on arm muscles to do the work. Allow the bell to swing back down and repeat the movement.
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Around the World Medicine Ball Smash
5 Moves to Turn Your Body into a Fat-Burning Machine A
5 Moves to Turn Your Body into a Fat-Burning Machine B
5 Moves to Turn Your Body into a Fat-Burning Machine C

Recommended:

Sets:
4
Reps:
10
  1. AStand with feet shoulder-width apart holding a medicine ball. Bend knees, shift hips back, and lower until thighs are parallel with the ground.
  2. BKeeping arms straight, swing the medicine ball above head to right side.
  3. CBring the medicine ball overhead, then throw it down as hard as possible, maintaining a long spine and slight bend in knees. Catch the ball and repeat, swinging it to the left side to complete 1 rep.
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Medicine Ball Chest Pass
5 Moves to Turn Your Body into a Fat-Burning Machine A
5 Moves to Turn Your Body into a Fat-Burning Machine B

Recommended:

Sets:
4
Reps:
10
  1. AGrab a medicine ball and stand several feet in front of a partner or wall, your feet shoulder-width apart. Hold the medicine ball with both hands in front of your chest.
  2. BStep forward with one leg and forcefully pass the ball to your partner or the wall by pushing it away from your chest. Have your partner toss the ball back or catch the ball on the rebound from the wall with both hands. As you catch the ball, bend your knees to lower into a half squat.
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Medicine Ball Wood Chops
5 Moves to Turn Your Body into a Fat-Burning Machine A
5 Moves to Turn Your Body into a Fat-Burning Machine B

Recommended:

Sets:
4
Reps:
10
  1. AStand tall and hold a medicine ball with both hands at chest height. Squat down, keeping your chest up, and bring the ball to the outside of one knee.
  2. BStand and twist your torso as far as possible bringing the ball up and above your opposite shoulder. Return to the starting position.
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