Tuesday, July 10, 2012

Beginner Kettlebell 4 of 9: 07/10/2012

Here is installment 4 of 9 of kettlebell training by Mbodystrength.com. This installment assumes that you are now pretty well rounded with the kettlebell. This session has two 15 minute circuits with a two minute rest in between the two circuits. Just because it is two 15 minute circuits doesn't mean that you can slack off. Keep your resistance and intensity high during this workout to make this session a resistance / cardio workout, which will enable you to burn more fat. Why? High intensity training has been shown to increase exercise post oxygen consumption (EPOC) in study participants, and this rise in EPOC leads to larger amounts of fat burned after exercise. I hope that you enjoy this series of kettlebell workouts, because they are enjoyable, fun, and definitely a great way to burn the fat and build muscle. This workout series is brought to you by Marcus Martinez from Mbodystrength.com and each week, for the next three weeks, I will cover all 9 of his installments for this workout plan.

Exercises / Reps / Sets

Circuit 1: 
Front Squat L - 5
Front Squat R - 5
Wide Push up - 10
Single Leg Dead Lift L - 5
SLD R - 5

Perform as many circuits in 15 minutes as possible

2 minute reset

Circuit 2: 
One Arm Row L - 5
One Arm Row R - 5
Halo - 5
Swing - 10

Perform as many circuits in 15 minutes as possible 


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