Attacking and destroying fat once and for all can be a challenging process for some. We often don’t know where to begin and get confused by weird exercises, gadgets and pills that are often pushed off as a way to burn fat with minimal effort. Falling into these traps often leads to lost  time and money as well as the loss of hope that you will ever be a leaner you.  Maybe after all of this you heard about kettlebell training and just wrote it off as another gimmick. I mean how could 20 minutes of training burn so many calories? Don’t you have to do at least an hour on the weights and then on the treadmill?

The fat blaster
Thankfully the answer is no. If you want to burn fat you simply need to eat better , eat  less and you will also need to train with sufficient intensity. It really is not any more complicated than that and as a bonus we at KIWK SJ give you a different workout every week to help you in your fat-loss / fitness endeavors. This week’s workout is a real smoker In fact that is its name.

The Fat Smoker     

Super charged fat banishing kettlebell workout that will build strength, endurance, conditioning, improve posture and give your metabolism a bio boost to incinerate those excess calories!

Perform the following Kettlebell exercises in succession which constitutes a round:

1) Kettlebell Reverse Lunge 5 left/5 right alternating
2) Goblet Squat 5 repetitions
3) Heartbeat Carry – KB placed against the chest, elbows in, tall spine as you walk

The guidelines for success:

KIWK workout of the week- the drop down

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • 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.

Choose a challenging kettlebell size to perform this complex. Gals start with an 8kg or 12kg kettlebell. Guys start with a 16 to 24 kg kettlebell.
If you find you are not being challenged, then bump up to the next size or if it’s too much scale down a kettlebell size. But remember – good form and common sense are mandatory!

Set the clock at 10 to 20 minutes and see how many quality rounds you can perform

Don’t go to muscular failure on any of your repetitions bail on the exercise a rep or two before this happens and advance to the next exercise. If fatigue starts to make your movement quality suffer, then take longer breaks between rounds – Do not compromise your form.

Play with the reps and distance walked once you get better and have some fun and take pride in watching your body composition improve!

So if you want a tight, shapely butt, killer legs, a flat tummy and some awesome strength & conditioning – put this kettlebell complex near the top of your fitness program!

Click here for a free report on  the top 8 ways to use kettlebells for fat loss!


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