Posts Tagged ‘kettlebell swings’

40-Minute Whole Body Kettlebell Fat Loss Workout

Wednesday, July 21st, 2010

I get lots of questions from trainers who want longer soundtracks for a 40+ minute workout template for their camps or their personal workouts.

Today I’m going to share my absolute favorite 40-minute workout template- it’s 2 minutes on, 2 minutes off workout from MMA Rockout.

I love this template because it has a 1:1 work to rest ratio so that there is an equal amount of high-intensity work and active recovery.

Instead of simply running in place, I prefer to make the active recovery a time to employ corrective exercises like self-massage with foam rollers/tennis balls/softballs, flexibility drills for the hips and shoulders, and mobility for the ankles, thoracic spine, and hips.

This way we’re actually accomplishing something during the rest period and it serves as a great regeneration workout as well.

This template works great for a 40+ minute bootcamp class, a cardio blast class on non-strength days, or a weekend warrior template (stay tuned for cardio blast and weekend warrior soundtracks in the fall).

I also love it for kettlebell training because it really pushes you to brink of lactate threshold and to the end of your anaerobic capacity before it starts becoming more aerobic in nature.

2 full minutes of any swing variation really tests your posterior chain endurance as well (think glutes, hammies, spinal erectors).

Checkout the highlight video of the 120-120 kettlebell traning workout I did with my little brother the other day after a couple hours of filming for future months of Bootcamp and Workout Automator and Mission: Unbreakable which launches very soon:


Here is the written script of the workout for your reference:

Round 1: 2 minutes of KB Turkish Get-ups Left Side followed by 2-minutes of active recovery (self-massage, flexibility, or mobility work)

Round 2: 2 minutes of KB Turkish Get-ups Right Side followed by 2-minutes of active recovery (self-massage, flexibility, or mobility work)

Round 3: 2 minutes of KB Alternating 1-Arm Clean and Squat to Press followed by 2-minutes of active recovery (self-massage, flexibility, or mobility work)

Round 4: 2 minutes of KB Alternating Swings followed by 2-minutes of active recovery (self-massage, flexibility, or mobility work)

Round 5: 2 minutes of KB Contralateral 1-Leg Stiff-Legged Deadlifts (switch sides halfway) followed by 2-minutes of active recovery (self-massage, flexibility, or mobility work)

Repeat all 5 rounds one more time for 10 total rounds for a 40-minute whole body kettlebell fat loss workout. Beginners can simply stop at the 20-minute mark.

The applications of this 120-120 interval training workout music soundtrack from MMA Rockout are endless.

To sweeten the pot so to speak, I’ve got a special 12% off coupon code on this soundtrack that expires on Sunday, July 25th.

Simply click the image below to listen to the audio sample of the track:

Then enter the following coupon code prior to checkout where it asks “have a coupon code”:

12offmma120120

Give this workout a shot… it might be the best workout you’ve nevrer done ;)

Crank it!
BJ

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Exercise of the Week: Kettlebell Shuffle Swings

Thursday, April 8th, 2010

Exercise of the Week:

Kettlebell Shuffle Swings

The kettlebell swing is perhaps one of the greatest exercises in existence.

It’s a hip-dominant movement that really strengthens the all-important posterior chain muscles: glutes, hamstring, and spinal erectors (think nice a$$)

A strong posterior chain is critical to promote optimal posture, prevent injuries, and explosive total body power.

However, the swing is truly a total body exercise as it involves the upper body, lower body, and core with each and every repetition.

Go hard and heavy for short work periods of 10-20 seconds with your swings to develop explosive power and brutish strength.

Use moderate loads for longer work periods of 30-60 seconds to build lean muscle, burn bell fat, and develop muscular endurance.

Swings also serve as a great exercise mode for your cardio interval workouts on non-strength training days and serve as a great low-impact alternative to traditionally treadmill or outdoor running.

Sometimes I even do 3+ minutes of consecutive swings to really build up my work capacity using lighter loads. This allows for a great active recovery workout using aerobic interval training in a 3 minutes on, 3 minutes off format for example.

Basically the sky is the limit!!

Though the regular 2-arm swing is a great exercise, it only emphasizes the sagittal plane of movement (front to back and up and down).

However, the kettlebell shuffle swing integrates the often neglected frontal plane with a side to side movement to involve more muscles, burn more calories, and get more bang for your buck.

Check out the custom progressions to best match your current fitness level below:

Level I- 2-Arm Stiff-Legged Deadlift (SLDL)

Level II- 2-Arm Swings

Level III- 2-Arm Shuffle Swings

Integration progressions such as these are an incredible way to intensity any exercise without the need for fancy equipment or external loads ;)

Crank it!
BJ

PS- Be sure to check out our latest interval training workout music soundtrack just released this week below:

KK 15-30 Power Interval Training Workout mp3 Soundtrack- Special Limited-Time Introductory Price of ONLY $29.95!!

This product includes:

- ONE KK 15-30 Power Intervals Workout Music mp3 Soundtrack ($29.95 value)

- THREE KK 15-30 Power Intervals Follow-Along mp4 Workout Videos ($29.95 value)

- ONE KK 15-30 Power Intervals Exercise Guide E-Book PDF ($4.95 value)

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