Friday, August 24, 2012

Beginner Kettlebell 7 of 9: 08/24/2012

With good timing installment 7 of 9 of kettlebell training by is here. The intensity is increased in this 7th installment of the beginner kettlebell workout. Unlike the 4th, 5th, and 6th  installments, this session has two 20 minute circuits with a two minute rest in between the two circuits. This session is sure to test your limits. Push as hard as you can throughout the entire 40 min of this workout. 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 and each week, for the several weeks, I will cover all 9 of his installments for this workout plan as they are made available. Push it and each time you do this workout try to beat your last number of sets. Have fun! Just remember there are only two more to left in this series. 

Exercises / Reps

Circuit 1:
Snatch L/R - 5
Hand Walkout - 5
Jump Lunge L/R - 5
Explosive Pushup - 5

*as many sets in 20 minutes

Rest 2 minutes

Circuit 2:
Dive Bomber - 6
Side Row L/R - 6
Figure 8 to Hold - 10 
Floor Press L/R - 6
*as many sets in 20 minutes


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