After training someone for years and spending enough for them to learn and develop good and safe technique; comes the fun stuff. I am extremely fortunate to have a good number of clients that are in that level in their fitness. They have spent time learning and improving their form on the basic exercises and as a result, they are in the position to learn and train the advanced moves. This week’s complex was created for a student that has been with me for years now and is in such a position in his fitness training.

So on his session last Thursday, I taught him the single leg press and we put it into a top secret complex (not any more) which I decided to share with you! Now if you don;t know how to do any of these moves simply substitute it with a the move that you know how to do. (E.G. an overhead press, and or windmill or swing instead of the bent press.

This week’s workout is very intense/difficult and needs to be done in small doses in order to not overreach in our fitness.

kb 6-6-13 013

It is done by doing:

2 single leg overhead presses (This move is not a circus mve, it has point, To make the exercise more intense without just mindlessly adding load. It also requires super high tension to do well, so don’t do more than 3 reps!)

5 single bell racked squats

2 to 3 bent presses

Do both sides, then rest to kill it again in the next round!

Now every move with exception of the squat is advanced, so if you need to regress it to a half kneeling press for the overhead press or the regular one and for the bent press a windmill or 1 arm swing. Be smart friends and don’t try to do something that you haven’t learned yet.

This complex requires a lot of tension, which means less reps, sets aand a longer rest in between rounds (2 to 5 minutes). So you can do mobility and or core work in that period,

Enjoy this workout that will both challenge and strengthen you as you do it!

Weekly Workout: The Top Secret Kettlebell Complex.

Once again we have your guidelines for success

  • 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.

Click here to get my Ultimate Kettlebell swing Tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!

Advertisements

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com 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 )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s