Fatigue is both a good and bad thing when training. It is good, in the sense that if you training makes you a bit tired it is probably producing results for you. However, if you are always going to fatigue and failure in your form. Not only is that dangerous, but it will also ensure that you will get the results that you are trying so hard to get. So your fatigue from training must be balanced with recovery and rest.

This week’s workout is exactly what is needed to get you the results that you want. It is a workout that will get you through your present threshold and push you beyond  it- getting you the fat loss and conditioning that you need. This type of workout or what I like to call a drop down is specifically designed to accommodate quality movement by putting the more difficult move first ( the snatch) and then going into the lower technique move ( the high pull) and finally ending up with a one arm swing.

This is not only safer-but also will make you able to get more rounds in and more corresponding fat burning by more time spent training. Leading to a more intelligent and completely reasonable training session that will blast off fat , build strength/ muscle and condition you pants off. ( get it due to your fat-loss)



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 workout.
Gals start with an 12kg or 16kg 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!
Enjoy this great exercise & work it into your routine, your body will thank you by keeping you lean,improving your physical and mental well-being and have you looking good in your swim suit!


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





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