KWIK SJ Kwow- the drop down

“How do I lose this fat here?” Asked person b as she pointed at her waist. Before I could even formulate an answer, she immediately responded to her own question with the most misguided  answer. I just need to do more “cardio” and eat even less. Unbeknownst to my friend, I knew she didn’t need more activity.  I also was aware that if she ate even less than she did that she would end up with health problems. So what was the solution to her perceived fat?

The answer is simple unlike the question to the meaning of life. We don’t need a school of philosophers to arrive to a strange and misguided conclusion. We just need to add intelligent intensity to our training!

So how do we do that when the holidays are half through and we all are busy with work parties, family obligations, shopping as well as all of our other obligations? I am glad that you asked me that question, because the solution is just two kettlebells and a will to succeed away:

The Killing It With Kettlebells Workout of the week!

The Drop Down!

Doing this workout is as easy as 1,2,3- you will need two kettlebells and good enough technique at the swing and clean to be safe and get the full benefit.( if not keep practicing)  This fat blasting workout involves these two movements in a way that will accommodate fatigue, burn fat and create an “afterburn” that will turn you into a fat burning torch for hours after the workout!

How it’s done

  • Do 5 double swings into 5 double cleans
  • Lower one bell down and then immediately do 5 one arm swings and cleans on both sides
  • Afterwards do 10 two-handed swings along with 10 high pull catches (all of this is demonstrated in the video below)
  • Continue for ten to 20 minutes of fat destroying heart strengthening training.

The guidelines for success:

KIWK workout of the week- the drop down

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.)
  • 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

As you are all aware that time is getting closer to the new year and we will all begin to review out lives and fitness as it arrives. If you are unhappy with were you are at or if you want some new challenge for the new year. We at KIWK SJ are doing a free kettlebell workshop and book signing of Pat Flynn’s hit book, Paleo Workouts for Dummies in Medford NJ.

This free workshop will offer expert kettlebell instruction by some of the best instructors from arguably the best boot camp in the area of  South Jersey!  Plus two lucky people will win a free 6 month membership to KIWK SJ and will become better than ever.

So reserve your spot here:
Or fill out the from below:

Do it right now, because they are going fast!

Don’t wait successful people will act now!


Until next time,

Moses Correa

The Ranter


Leave a Reply

Please log in using one of these methods to post your comment: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s