I saw a post on Facebook the other day that was so smart, I felt like I should talk about it briefly in this post. There was a friend of mine on there that came up with an awesome idea on how to fit fitness in your life if you are busy. He mowed his lawn with a push mower and for some people that by itself may be enough. He however, took it a step further and added in 40 pounds into a back pack and had chains to drag along with the extra loading. Not that someone has to do just that to get their exercising in, but if you just use your head you can find ways to get fitter on a tight schedule.

As I state often that is the reason that this series was created, to help busy people get sufficient movement in. Thereby helping them achieve a level of fitness, lose fat, get stronger and so-on. Over the last almost two years now, I have done just that with this series with the help of my friends and colleges. These workouts have been tested on my self, online students, personal trialing clients and friends like you with good results. This week’s workout is one that I like to use on myself; it does involve some moves that are advanced and a bit unorthodox. But it will challenge you and get you done in 5 to 10 minutes and as a result give you some time to do the things that matter.

So yes you can get fit on a tight schedule and this series can give you the guidance that you need to do just that; Just be ready to work hard and smart!

Weekly Workout: The Gorilla

A workout that will build character and strength as you burn fat, train your glutes, legs and total body together in one intense session.

This week’s workout is done by doing:

Outside the leg swings with 2 bells for 40 secs.

Gorilla cleans for 30 secs. (watch the video below to see both moves)

Repeat the preceding exercise with as many quality reps and sets as you can stay explosive for in 5 to 10 minutes

Men use 2 16 kg to 24 kg kettlebells

Ladies use 2 10 kg to 20 kg kettlebells

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.
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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