The High Plains Drifter

This week’s workout of the week’s name is inspired by a classic Clint Eastwood movie and will burn fat as fast as he can draw his pistol. As our society becomes busier we need a way to get fit, burn fat and work on our mobility with a minimum time commitment. This workout is exactly that and if used properly will get you to your fat loss goals while building some muscle. Remember it is such a good workout it has ole’ Clint’s mug on it!

How to perform The High Plains Drifter Kettlebell Workout Complex:

The Exercises:

Double Kettlebell Clean 10 x if you want to condition and 2 x with heavy bells if you want to build strength.
Double Kettlebell Front Squat 5 x for conditioning and 2 for strength with heavy bells
Double Kettlebell Rack Carry 25 to 50 steps

What size bell should you use:

Any where from 16 Kg to 32 kg depending on what you want to do with it. (more reps or less, condition or strengthen. You can also alternate these on different days- such as do heavy one day and lighter the next training session.)

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 in a squat and out on the way up)
  • 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  and raised metabolism

Also, since it is getting close to the new year. We at KIWK SJ are doing an awesome and free kettlebell workshop and book signing of the book Paleo Workouts For Dummies by The incomparable Pat Flynn on Feb. 8, 2014

This book is getting rave reviews on amazon and around the world. Here is one:

Great book! Fantastic explanations of movements and no gimmicky fad philosophies. I am amazed at how a simple warm up had opened up my shoulders and hips, it has replaced the old stretching habits that showed little to no improvement. If you’ve been lucky enough to practice some of Pat’s teachings you will find this book a fantastic refresher on movements, answering all the form questions to guarantee proper movement and new programs to acquire your desired goal. I can’t say enough about how valuable the information in this book is… Frankly it’s ridiculously under priced. Great book!

The first 15 people to reserve will be getting a free signed  copy of the book as a gift for coming out. But hurry they are going fast!

Also we will be raffling off two 6 month memberships valued at $1500 and more.

So if anything;

 Come out to get the free book and a chance to meet Pat and to get free lesson on how to use the fat blasting, conditioning secret tool of the wise!

Reserve your spot here today before we fill up:

https://www.facebook.com/events/424170314371999/

Or email me at moses@mosescorrea.com   with the tagline Kettlebell workshop

See you there,

Moses Correa

RKC FMS KIWK

PS This is a chance to work with the very best kettlebell program/ bootcamp In all of Southern New Jersey for free and to maybe even win something ! ( who doesn’t like to win stuff)

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