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My workouts have been hypertrophy or muscle building based lately, for a few reasons such as: giving my central nervous system a rest from very heavy weights and also experimenting how my body and systems will respond to this type of stimulus.

It so far has been going well over the last six weeks, I developed a little bit of muscle and am a bit harder as a result of training this way. I also am enjoying the faster recovery time and more frequent sessions due to a more volume based approach instead of my usual intensity (heavy) focused one.

MosesBKS-300x225[1](“Moses love lift heavy things!”)

In line with the mechanisms of muscle development, I have been focused on the components of building mass, which are: time under load, metabolic stress and muscle damage in my sessions as well as in my finishers and that is where today’s workout was developed!

                            Weekly workout: Kettlebell Walking Fat Destroyer    

           

This week’s workout requires that you have two kettlebells that equal up to half of your bodyweight but a little bit lower could work as well. You will also need a stop watch to time it and lastly a heart rate monitor to know when to go again. Now if you don’t have one handy, you can always use the rate of perceived exertion; (it is less accurate but better than nothing.) this is done by simply giving an honest number from one to ten after a round and then when you feel it lessen (perceived) go again.

This workout is actually done by doing only one move , a walking lunge (which is simply a moving split squatfor as many rounds as possible in 10 to 15 minutes and if you are crazy like I am, you can do it after doing a high volume lower body day!!!

 

 

 

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After you do round, check your heart rate and then when it goes down to the bottom of your performance heart rate, and go again and again and again for the time that you’ve chosen. Hello metabolic stress, high heart rate and sore legs for a few days!

 

 

 

 

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!

 

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