Thanksgiving has passed us by and although we all enjoyed the company of family and all of the great food. We may be experiencing the guilt of overeating and the remorse of breaking our “diets.” Only if there was a workout that would both save time and help us burn off many of the calories and guilt that we may be experiencing. Once again, we would like to offer you hope as superman would to a damsel in distress. That hope is the KIWK SJ kettlebell workout of the week:

The Calorie crusher!

As we always strive to bring you simple workouts that are effective. This one is no different all that you need is a kettlebell and a focus to perform quality reps along with a toughness to endure the challenge of this workout.

It is done by performing 5 dead-swings, 3 goblet squats and a heartbeat carry for the time or distance of your choosing. Keep this going for 15 minutes and perform as many quality reps that you can in the time allowed.

The guidelines for success:

As with anything worthwhile there are a few simple guidelines to follow to make this workout both safe and effective.

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern ( in on the bottom of the swing movements and out on the top, In on the way down on the squat and out on the top)
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect ,raised metabolism and the burning of many of your excess calories from thanksgiving!

If you have ever been interested in kettlebell training. KIWK SJ is holding a free kettlebell workshop and book signing by Author Of Paleo Workouts for dummies: Pat Flynn. The first 15 people to reserve will get a free signed copy of this book, plus many other gifts, prizes and giveaways. So if you are in or near Medford NJ, we invite you to come out and learn the two basic moves of kettlebell training. Also it will be a chance to join Killing It With Kettlebells SJ the areas only fat blasting Kettlebell bootcamp at a discounted rate!

For more information and to join go here:

Or email me in the box below with the tag line Kettlebell workshop:


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