As you may know Mark and I are always looking for challenging workouts that will help you blast fat, get strong and mobile all in the least amount of time. So we plan and try out different combos all based on the principles of true fitness. Once again today’s workout will continue with that effort and it is simple as doing three moves that you should be pretty familiar with in succession.

The Lunging Fat Blaster

After putting this combo together we then unleashed it on our class, Physical Upgrade SJ. It was what we thought it would be a very challenging time of training and our group loved/hated it! It is done by doing 8 to 10 reps of reverse lunges into an  overhead press on the bottom,then re-cleaning them on top every time  make sure to rest  as much as needed in between sets. This workout requires two bells, in order to make it work.

Men use two 16 kg to 24KGs

Women use two 12kg to 18 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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