5 kettlebell exercises for fat loss

LF #164: 80+ year old athletes, benefits of hot chocolate, my favorite drinkware right now

November 07, 2025

Today, we’ve got 5 kettlebell exercises for fat loss.

And a plug for hot chocolate.

I really like hot chocolate.

It’s delicious.

Let’s jump in!

🔎 Today’s topics

  • 5 kettlebell moves for fat loss

  • 80+ year old athletes

  • Benefits of hot chocolate

  • My favorite drinkware right now

5 kettlebell exercises for fat loss

Most clients I work with want to lose 10-50+ pounds.

These are the 5 movements I have them begin with.

The cash cow of kettlebell training.

This works every muscle and elevates your heart rate.

  • Give yourself a week to learn proper form

  • This is a hip hinge, not a squat

The movement that feels like you’re holding your kid.

This works your quads, calves, hamstrings, core, back, and biceps.

  • You probably need to widen your stance

  • Elbows should touch your thighs at the bottom

3) Rows

The arm strengthening movement.

This works your back, core, obliques, and biceps.

  • Fully extend your arm on the way down

  • Start with 2-hand rows if 1-hand is too tough (at first)

The tricky movement that becomes fun.

This works your core, back, legs, bicep, and grip.

  • This takes 1-2 weeks to learn proper form

  • Start with a 2-hand clean if the 1-hand is too tough

The upper body movement.

This works your shoulders, triceps, core, and back.

  • Press straight up in the air and return to your chest

  • Start with the goblet press if the 1-hand is too tough

For fat loss, any muscle-building exercise done consistently will help you.

These 5 movements keep kettlebell training simple.

And simplicity enables consistency.

Enjoy.

P.S. Concerned about doing these movements with proper form?

I provide feedback videos to clients as a part of my 40-day program.

You can learn more about that by clicking here.

🔎 Finds

This 15 minute video was a motivational boost for me.

Wisdom from athletes in their 80s.

My favorite quote was from a 91 year-old swimmer 👇

“I don’t like exercising. But my body loves it.

But this is what I do to maintain my life.”

I like hot chocolate.

Here’s how I keep it at ~120 calories.

- 1/8 cup of whole milk

- 1 serving cocoa mix (~100 cal)

- Hot water (0 cal)

Did I mention hot chocolate is delicious?

My 20oz Yeti Rambler.

I just really like this thing.

And having a cup I like helps me drink more water during the day.

(Affiliate link)

Want to save time and remove the guesswork for your fitness?

Follow a simple process at home and lose 10-15+ lbs in 40 days.

I cannot guarantee that you’ll have perfect motivation.

Or that your transformation will make you unrecognizable.

But you will make tons of progress.

And… if you don’t lose 10+ pounds, you get your money back.

I’ll see you next week.

Be strong,

Don

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The information provided in this newsletter is for informational and educational purposes only, and does not constitute medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or treatment.

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