Being symmetrical is a good thing and most of our training should have balanced loads and reps to make sure that we are as balanced as possible.However, reality quickly shows us that we rarely ever find balanced loads in life. Think about it, are your groceries ever balanced out in their bags? The answer is an obvious no. Nothing in life is balanced and neither are we.  

However, there are things that we can do to help make us better by training with unbalanced loads and sizes of kettlebells. This week’s workout is one of those workouts wherein we utilize two different size kettlebells and movements to build strength, muscular endurance and blast fat off of your body. And once again it is done by four simple moves all immediately following each other to make one heck of a workout.

 The Uneven Man (or woman) Maker

This workout will help you deal with and strengthen most strength imbalances in your body as well as  help you learn how to put enough tension into a heavier bell and less in a lighter one. All the while it will help you handle the uneven loads of life and make them feel light! Oh yes- it will also burn off fat and ramp up your metabolism for 24 to 36 hours after the session.  

It is done by doing:

  1. 5 uneven cleans
  2. 3 uneven pushup (or regular if you can’t do them)
  3. 5 front squats
  4. uneven farmer’s walks  Then do the other side by switching your lighter and heavier bells and do five. Go from five reps each side done to one as fast as you can with heavy enough bells for you and consistent good form.
  5. Guys use unbalanced loads of 16 kg through 32 kgs
  6. Girls use unbalanced loads of 12 thorugh 20 kgs

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.

Prepare to be challenged and to begin to see changes in your body as you eat well and train with this and our other Weekly Workouts with our brand of fitness!

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Also as a gift to you; I want to share with you my free videos series on how to do the kettlebell swing properly for strength and conditioning,  Click here for it.

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Comments
  1. How many sets do you recommend?

    Like

    • boxer114 says:

      It isn’t so much about sets and reps as much as finishing all of the moves as fast as possible with spot on form.

      However, if you don’ t have a goal of metabolic conditioning or fat-loss, feel free to make it what you want. So that it will fit your present goals and training program.

      My prescription for it is 1-5 and then 5-1 of all of the moves as fast as possible with spot on form.
      Let me know your time if and when you do it and Enjoy my friend!

      Like

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