Yeah, wish I could say I was kidding about the swearing...

It was a TOUGH workout...and so good that I knew I wanted to share it with
you so you could put yourself through it, too (if you want to, of course!). It
doesn't require much in the way of equipment and my metabolism was ROARING
for hours after I finished.

I'll give you the exact step-by-step template I used below the explanation here
(I'll include the weights I used and the reps I got so you get an idea of the loading).

Essentially what I did was a session of Fat Loss Circuit Training (a technique
I love for fat loss whereby you do a "normal" weight training session but instead
of taking rest, you do moderate-pace cardio...so you basically get NO rest for
your entire workout).

[Learn more about Fat Loss Circuit Training here...]

The cardio I used between every set was a Kettlebell Step-Up Swing, which
has you doing a swing movement while you're stepping onto a Step platform,
stair or bench. It's a total-body cardio movement...insanely effective.

[Learn how to do the Kettlebell Step-Up Swing here...]

The weight training was heavy and low rep (3 to 5 rep range), which helps
maintain strength and muscle while training and eating for fat loss (use it or
lose it). You can work in higher rep ranges (6 to 10), if you're more comfortable
using more moderate weights.

You'll also notice that instead of going straight through all the sets on each
exercise, I alternated between two exercises in order to get a bit more
recovery time between sets of each.

This allows you to maintain strength better through the workout and, when
you use antagonistic exercises like bench and rows, can actually IMPROVE
strength somewhat in each exercise (it's about 5% - not a ton but every
little bit helps).

I did 4 sets each of chest and back, and 3 sets each of biceps and calves, and
always stay a rep or two short of failure on your sets.

Here's what the workout looked like, set-by-set.

 

I was completely done in about 25 minutes...and when I say done, I mean DONE.

If you've got a Kettlebell and a place to step up onto, definitely give this
workout a try.

And wish me luck...tonight, I'll be doing the same thing and I'll be working
LEGS with it...

Nick

P.S. If you know anybody who might benefit from this workout, definitely
forward this email along to them. Or don't, if you want to keep them as a friend ;).

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Plain Text Links

http://www.fitstep.com/metabolic-surge/course/day1.htm

http://www.fitstep.com/Advanced/Secret-Training-Tips/new2/kb-step-up-training.htm