It’s been awhile since I’ve done one of these and you know
me (well maybe) – I’m not a big fan of “random” workouts
so do this in context of your own fat loss program if you’re
not currently following a professionally designed one, ok?
The purpose of this is to create an energy deficit – quickly
burn off some extra calories to make room for all the
nachos, queso, and beer on Sunday.
>As you probably know by now, one of my favorite ways
(not my only way) to strip off body fat is by using complexes.
When you program them right you can spend very little
of your time working out and strip off body fat pretty rapidly –
up to 2-3 pounds a week, depending on how much you
have to lose.
So here’s a challenging one for you that will definitely stoke
your “metabolic furnace:”
Swing x 20 seconds
Clean x 20 seconds
Front Squat x 20 seconds
Snatch x 20 seconds
Press x 20 seconds
Yep, that’s 1’40s worth of work (100s).
You’ll rest twice as long – 3’20s (trust me, you’ll need to)
and if you can, do 4 sets of this complex.
That’s just over 16.5 minutes to get through this workout.
So, it won’t take you much time at all.
What kind of load?
Use a pair of kettlebells you can press approximately 12
times. (15 if it’s been awhile since you’ve done any sort
of metabolic work).
You can do this today or tomorrow.
Combine it with a day or two of low carb, low calorie too.
That way you can chow down on Sunday guilt-free.
(I’d actually do one of these workouts today and one on
Sunday if possible.)
If you like the idea of short, time-efficient workouts that
promote rapid fat loss, then you’ll like the other two
workouts that go with this one –
They’re from “The Basic” – one of 20 different 6 to 12 week
programs (all complexes – and 40 different programs if you
do them as chains) found inside “More Kettlebell Muscle.”
If you’re comfortable with your double kettlebell technique
you can get your digital copy of “MKM” right here.
If you need to polish up on your double KB technique, you
can still get a copy of “More Kettlebell Muscle” (hard copy)
when you get “Kettlebell STRONG!.”
“Party On, Garth!”
P.S. I guess I have to pull for the Broncos now that I live in
Colorado… What about you?