Subject: Fat-shredding kettlebell workout (upper and lower body)
Got a killer sample kettlebell workout from the 6 Minute Fat Loss program I talked about yesterday.
Here's what it looks like...using a pair of kettlebells.
Upper Body
Countdown Set
(a) Double Arm Swing (10 – 8 – 6 – 4 – 2 reps)
(b) Double Arm Overhead Press (10 – 8 – 6 – 4 – 2 reps)
(c) Sumo Deadlifts (10 – 8 – 6 – 4 – 2 reps)
» Perform As Fast As Possible
« ***Perform this circuit in a countdown set fashion by working your way down from 10 reps per exercise all the way down to 2 reps per exercise as fast as you can. Do this by minimizing rest in between each exercise and each rep interval.***
Lower Body
3 Rounds of
(a) Skier Swings (10 reps)
(this exercise is an alternating swing, that looks like cross-country skiing...one kb comes forward while the other goes backward)
(b) Sumo Deadlifts (10 reps)
(c) Walking Rack Lunges (5 reps/leg)
(d) Double Kettlebell Swing (5 reps)
» Rest 2 minutes between rounds «
***Perform all of the exercises of this circuit with the SAME weights, and when doing so remain tight through the core to maintain a neutral spine.***
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This is the kind of metabolic conditioning training you'll get in the 6 Minute Fat Loss program. Fast, effective workouts that will crank your metabolism, get you stronger and get you JACKED.
Learn more abuot 6 Minute Fat Loss here...
(And yes, the workouts aren't exactly 6 minutes long...I think you get the idea, though...the key concept is training efficiency... and there are a TON of these quick and dirty workouts in the program, covering beginner, intermediate and advanced workouts, using very limited equipment.)
Enjoy!
Nick Nilsson
The Mad Scientist of Muscle
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