Archive for the ‘fat loss workouts’ Category

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Can you train multiple plains of motion in one workout? Yes, if a snatch, windmill and a squat walk into a gym together and combine forces to get you torching fat, moving better and feeling great,  you can!

That is what happened with this week’s workout, all of these kettlebell movements were placed together in what is a medley of intense fat burning and fun heart bursting conditioning!

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Enjoy and check out the video below to learn how to do it.

 

 

 

 

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.

My Online coaching program is back, Click here to see if you are candidate for it.

 Warning

 

This week’s workout is an intense one that involves advanced movements. So make sure that you have spent adequate time on the basics of these exercises before you dive in full on and get busy blasting fat with this intense complex.

For those who have been following this blog for awhile know that I enjoy kettlebell complexes and advanced kb moves.

This week’s workout is an advanced kettlebell complex involving: Gorilla Cleans, Renegade rows and pushups.

The rep ranges for these moves are: 10, 5, 5 and rest a while after because this particular complex should be done with pretty heavy weight for you!

 

 

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.

My Online coaching program is back, Click here to see if you are candidate for it.

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Sometimes simple is better. Don’t get me wrong, I love complexes, difficult moves that I need to learn to master and so-on. However, there are days that it just isn’t there and I need something that is challenging, helps me burn calories and is fun to do. That is where the kettlebell swing comes into play. It is probably the easiest to perform but an extremely effective move that gets the job done on those days.

 

 

 

This week’s workout is a few different ones all based on that move, so enjoy and get workin’!

The Walker Swing workout:

 

 

Choose your level and have fun with this awesome workout.

 

 

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The I walk the line workout:

 

If you have 2 kettlebells this will  turn you into a torch of calorie crushing goodness!

The undertaker Kettlebell swing workout:

This one is still one of my favorites, enjoy it !

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.

My Online coaching program is back, Click here to see if you are candidate for it.

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Kettlebells are a very useful fitness tool to help someone achieve higher levels of fitness, movement quality and many other fitness related qualities. Now there are some drawbacks to using kettlebells.

 

 

One of them is if you are a person that doesn’t have the discipline to pay attention to your technique as you workout, they will end up possibly exposing your issues with movement by pulling you around.

 

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Lately I have been using moves and complexes that demand good movement with those who can do so as well as my own training and the results have been phenomenal!

 

 

 

This week’s complex is one of those ones that I put together and now it is your turn to try it out, if you dare!

 

 

 

Weekly Kettlebell Workout: A Complex, Complex Part 2

 

 

 

Check out the video below for and explanation and demonstration:

 

 

 

 

 

 

 

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.

My Online coaching program is back, Click here to see if you are candidate for it.

 

 

 

 

 

It has been awhile since I have done one of these posts and I hope that our separation did not cause too severe of an anxiety for you. However,  as AC/DC once sung, I am “back in the saddle again” and I am bringing with me an intense kettlebell complex!

 

 

 

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Learn how to do this workout and see an example by yours truly in the video below:

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.

My Online coaching program is back, Click here to see if you are candidate for it.

 

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In the last 15 years ago or so kettlebell as an effective have grown in popularity. I have been fortunate to have found them in that time period and my life and my client’s lives are much better a result of adding this implement to our workouts and programs.

As a means to give back and to help, I have endeavored over the last three years by this blog to bring simple but not easy workouts that they can do and enjoy. This series is my utter joy and I am thankful for every view, comment, Facebook message and follower that has come through this blog. Thank you each and every one of you for your continued support and for making this series a success!

Now enough with the mushy stuff let’s workout!

 

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This week’s movement based flow or complex is one that you all will enjoy and is down by doing:

A lateral lunge to snatch for 10 reps each round per side.
Followed by 5 overhead squats
Lastly, three overhead presses

Do it for about 10 to 20 minutes, pick a challenging weight and go to town.

This workout will have you moving better, burning fat , working your heart and building strength.

Check out the video below to learn how to do it:

 

 

 

 

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.

My Online coaching program is back, Click here to see if you are candidate for it.

 

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I have a friend that trains with me at my house and he was pressed for time two sessions ago; however there are some drills that he needs to before each session to prepare for the upcoming onslaught of fitness progress.

So being the nice fellow that I am I decided to put together a workout that is all low body and will develop an anaerobic work capacity for him. As a result of those circumstances and my kind side, I decided to develop this workout worthy of the hulk that ends in about 20 minutes and is and was extremely effective to produce results.

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This Workout is done by doing:

8 full pistols a side or wherever you are at in it’s progression (a box etc.)

Then you grab a moderate size bell and do 20 swings.

Try to get in as many as possible in 20 minutes but rest anywhere from a minute to 3 depending on how hard both drills are for you.|

That is it, it is a very simple workout, I will concede. But don’t let its simplicity fool you. After all it is the leg smasher!

Check out the video below to see it done.

 

 

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.

My Online coaching program is back, Click here to see if you are candidate for it.

After spending a little time on developing its technique the kettlebell swing quickly becomes one of the simplest moves that one can do for both strength and conditioning.This week;s workout utilizes this movement plus a carry to build some core strength for you and to develop your work capacity as you do it. Plus this one can be improved upon each week by adding in quality reps and rounds.

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This workout is done by doing:

One arm swings with a moderate bell (16 to 24 kg)
Immediately followed by  a bottom’s up carry  ( You can learn more about it here.)

Keep this going for 20 minutes alternating each side  and getting in as many quality rounds as you can each time.

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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.

My Online coaching program is back, Click here to see if you are candidate for it.

 

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When I was younger for some strange reason I enjoyed watching The Twilight Zone and in the beginning and at the end of each episode the dude with the cigarette would talk about the person and how they unknowingly were about to enter the Twilight Zone. Then afterwards would give a commentary on them and the lesson that we all should learn from them.

This week’s complex is very intense and felt like I was stuck in an episode of the show so I want to share it with you. It was a complex that made for one of my advanced clients . Then I partook of it and now it is your turn! (do, do, do  that is supposed to be the T.W.Z music!)

 

 

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Enjoy it friends!

This workout is done by doing:

10 cleans

5 Jerks

5 front squats

8 Pendlay rows

All of these use tow kbs and keep it going for ten to fifteen minutes if you dare !

 

 

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.

My Online coaching program is back, Click here to see if you are candidate for it.

 

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Lately I have been training a lot of what some may call strength-cardio, wherein the goal is produce force (not maximum) while keeping my heart rate in the aerobic training zones. Now, if you have been following this blog and my post on Facebook, Instagram and Twitter (which you can access from this blog.) you know that there many huge benefits that one can get form training in this zone; from heart-health, stress management, recovery form difficult training and so many other great things.

 

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So being the wise investor in my health and fitness that I am, I have by collecting these benefits plus some strength work. This is one of the workouts that I have been using with myself along with my ion person and online clients. It is a challenging but reasonable workout that will make you and heart happy with its outcomes!

 

This workout is done by doing the following:

Finding a challenging weight that doesn’t take you into anaerobic training and that you can do for 10 to 20 minutes.

Then do 8 to 10 reps per side, keeping your heart rate between 130 and 150 beats per minute.

Keep it going for 10 to 20 minutes

 

 

 

 

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.

My Online coaching program is back, Click here to see if you are candidate for it.