Today I have a Kettlebell Workout Finisher that you can use to help you bust through a plateau, accelerate fat loss and increase your overall lean muscle without working out longer.
A Triple Whammy!
This is an advanced Finisher that uses a Metabolic Complex called “Sequencing” that combines two movements. You will complete a single rep of each movement and immediately shift to the next one repeating this sequence for set amount of time, in this case.
In this Sequence we are using the Kettlebell (KB) Snatch and Press and the KB Clean and Press – NOTE: you must be able to perform kettlebell snatches and clean and press with good form before trying this Finisher.
I added a twist to this Sequence Complex by using Ladder protocol with 3 different weights.
Not only are you performing the two movements together one after the other, but now you will be increasing and decreasing weight as you move up and down the ladder of kettlebells.
It’s a unique, challenging and SUPER effective way to burn off fat and build lean, dense muscle throughout the body…plus it’s Fun!
HOW TO PERFORM THIS KETTLEBELL FINISHER
Complete the following ladder circuit for 5 minutes resting briefly only when needed. Set up 3 different weighted kettlebells in front of one another (make sure they increase in weight) – For example – 12kg-16kg-24kg
You will perform 1 rep of each movement one after the other using one arm and immediately switching to the other. Once you have finished, move up to the next weight and repeat the sequence.
When you have finished the final kettlebell in the ladder, then go back down to the next weight and continue in the fashion moving up and down the weights until 5 minutes is complete.
Exercise
1-Arm Kettlebell Snatch-Press
1 Arm Clean and Press
Use this advanced finisher to help you break through a plateau and accelerate for lass (not working out longer)
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Today’s workout is a Metabolic Circuit using the TRX, Kettlebell and Med Ball. I think it is important to diversify your training as much as possible by using different types of equipment in order to shock your body into strength and muscle growth while continuing to burn fat.
Using new pieces of equipment can also expose weaknesses you may have in your body, that force you to improve better yourself. It is also a great way to smash through plateaus and keep things fresh
This was a tough circuit for me as I have not been able to use suspension training as much as I would like so a lot of my weaknesses were exposed throughout this session which left me sore as hell for a couple of days.
Throughout the circuit you are going to work your explosive power, muscular endurance, core, oblique and abs strength, stability, balance, cardio and mental toughness.
Because this is a Metabolic Circuit, after you are done, you will still be burning fat 24-36 hours later.
Metabolic 60-15 Kettlebell -TRX – Med Ball Circuit
Instructions:
Perform each exercise for 60 seconds of work, followed by 15 seconds rest. Make sure you complete as many reps as possible with good form suing each interval.
After you complete all 10 exercises, rest for two minutes and complete 3 full rounds
Workout Time: 41 Minutes
(Warm up before and Stretch After this workout)
Exercise List
1. TRX Burpees Right – (Balance, Strength, power and endurance)
2. Two Arm Kettlebell Swing – (Lower Body, explosive power)
3. TRX Burpees Left – (Explode off the front leg)
4. Med Ball One Arm Wall Throws – Right – (Hip Rotation, Twist, Push Exercise – Throw each rep as hard as you can do not speed through this exercise)
5. Med Ball One Arm Wall Throws – Left – (Generate power from the hips)
6. TRX Hip Bridges – (Explosive power, hips, glutes and core)
7. One Arm Kettlebell Thrusters Right – (Strength, power, cardio, legs strength)
8. TRX Atomic Push Ups – (Upper Body, Balance, stability, core and muscular endurance)
9. One Arm Kettlebell Thrusters Left – (explosive, shoulder strength and endurance)
10. KB Cossack Lunge – (flexibility, lateral movement, core strength)
Benefits of This Metabolic Fusion Circuit
Below I am going to briefly touch on the benefits of using the equipment in this workout and if you have access, then you should learn and incorporate them into your training.
TRX Suspension Trainer
Whether it’s the TRX, SBT, Jungle Gym XT or any suspension equipment, this is an incredible device to help with stability, balance, muscular endurance, explosion and core training.
There is a bit of a learning curve using the TRX and because you are suspended in the air for most of the exercises, it stimulates and fires up muscles that you probably didn’t even think you had.
Kettlebell
This is one piece of equipment everyone in the world should own and have in their toolbox. The benefits run deep when using kettlebells and to this day it was responsible for the biggest body transformation of my life.
With one kettlebell you can use dynamic movements increase your explosive power, cardio, muscular endurance, core and grip strength. Because the kettlebells weight is offset, just by holding it in your hand you target the smaller stability muscles that help you build strength faster.
Medicine Ball
Adding the medicine ball to your training is an excellent way to help you develop strength, coordination, balance, power and core stability.
The ball can also help to develop your rotational core strength and obliques.
TWO ARM KETTLEBELL SWINGS
• Hold kettlebell with two hands at arms legs down at your waist.
• Swing the kettlebell between your legs and thrust your hips forward to swing the kettlebell up to shoulder height.
• Do not round your lower back (keep back straight) and bend at your hips and knees.
• Swing the weight back and forth – USE THE HIPS TO THRUST THE KETTLEBELL, NOT YOUR SHOULDERS – Do not use your shoulders to lift kettlebell
• At the top of the swing, PAUSE & SQUEEZE your GLUTES and tighten your AB’s to maximize muscle lift and firmness.
Use heavy weight
Ladies – Set 8kg (light), 12kg (med), 16kg (heavy)
Men’s – Set 12kg (light), 16kg (med), 24kg (heavy)
Learn Kettlebell Basics – CLICK LINK http://spartanworkoutblog.com/2012/01/how-to-use-kettlebells-with-ajamu-bernard-kbell-training-academy/
Tips for Buying your Kettlebell Video -CLICK LINK – http://www.youtube.com/watch?v=r7JrBm37MfI
BUY KETTLEBELLS BELOW:
USA
My Mad Methods – https://new.mymadmethods.com/index.php/equipment/?partner_id=339
Power Systems Fitness – USA – http://www.power-systems.com/s-3-kettlebells.aspx?type=banner&&affId=135909
INTERNATIONAL
Dragon Door – http://www.dragondoor.com/shop-by-department/kettlebells/?apid=4be946acb37d2
CANADA
Treadmill Factory – http://tinyurl.com/treadmill-factory
Mike Mahler, a kettlebell instructor, expert and strength coach, indicates like weight training, there are five areas that are worth focusing on for balanced development of the body 5 Pillars of Strength Exercises and my workout incorporates most of them.
1. Press: 2. Pull: 3. Squat: 4. Lower Body Pull: 5. Core:
Covering the above five areas ensures that you build a strong and balanced physique.
I put together this workout that uses one kettlebell and your Gymboss Timer. It takes about 35 minutes and is super effective. Grab your Kettlebell, Gymboss Timer and try this workout today!
GET YOUR GYMBOSS TIMER FOR 19.95 – http://tinyurl.com/yllwjdt
SPARTACUS KETTLEBELL WORKOUT FOR STRENGTH – NO REST FOR THE WICKED
Workout Instructions
10 Exercise Circuit – Complete 3 full circuits.
Perform each exercise in succession for 45 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise.
After you complete all 10 exercises or one circuit in succession you will rest for 2 minutes. Then repeat 2 more times.
Suggested Weight: Men use 16-24kg Women 8-16kg
Please make sure you warm up before you start.
Pre-Workout Kettlebell Warm up – 30 Seconds Each Exercise
1. Around the Body Pass – 30 seconds clockwise and counter-clockwise
2. Halos – 30 seconds clockwise and counter-clockwise
3. Figure 8’s – 30 seconds one way and switch
4. Good Morning Stretch – 30 seconds
Main Kettlebell Workout – 45 seconds of work followed by 15 seconds rest
1. 2 ARM SWING-CATCH AND SQUAT – Lower Body and Squat
2. KB CLEAN AND PRESS – LEFT – Lower Body Pull and Press
3. 2 ARM SWING-CATCH AND SQUAT – Lower Body and Squat
4. KB CLEAN AND PRESS – RIGHT – Lower Body Pull and Press
5. ONE ARM SWINGS – LEFT – Lower Body Pull
6. TURKISH GET UP – LEFT – Core
7. ONE ARM SWINGS – RIGHT – Lower Body Pull
8. TURKISH GET UP – RIGHT – Core
9. KB WINDMILL – LEFT – Core and Abs
10. KB WINDMILL – RIGHT – Core and Abs
