Tuesday, August 7, 2012

Beginner Kettlebell 6 of 9: 08/07/2012

Finally installment 6 of 9 of kettlebell training by Mbodystrength.com is here. The intensity is still getting raised in this 6th installment of the beginner kettlebell workout. Like the 4th and 5th  installments this session has two 15 minute circuits with a two minute rest in between the two circuits. Push as hard as you can throughout the entire 30 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 Mbodystrength.com 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!

Exercises / Reps / Sets

DENSITY ROUNDS: 2x15 minutes

Circuit 1:

1. Get up L-1
2. Get up R-1
3. Around the Body L-5
4. Around the Body R-5
5. Ballistic Row L-5
6. Ballistic Row R-5

*as many circuits as possible

Rest 2 minutes

Circuit 2:

One arm Swing L-5
One Arm Swing R-5
Suitcase Squat L-5
Suitcase Squat R-5
Sprawl with Jump-5

*as many circuits as possible


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