Today was first day back from my vacation in Ottawa and I felt fatter than ever. 4 days and nights of family meals and drinking did my belly no favours so I had to do a full body fat loss workout with my kettlebells to get back on track. Today's workout lasted about 45 minutes including the warm-up and was done in a ladder circuit fashion. I selected 5 exercises, then did one rep of each drill in a circuit. Each set I added another rep to each drill and kept moving up until I capped out. Once I reached the top of the ladder I started back at one again.
So, to explain the daily kettlebell workout better:
After you have warmed up, do one rep of each movement (one per side per movement) then catch your breath. Repeat the circuit with two reps per movement, then catch your breath again. Continue increasing the amount of reps until you cannot finish a circuit. I made it to 8 reps in 8 sets. Once you have maxed out you can start climbing back down the ladder, so 7,6,5,etc in this case. I restarted at 1 and made it back up to 4 instead of climbing down as the 8 rep circuit just about killed me!
Ladders can be done with a single exercise such as the swing, clean and press or snatch, or in a circuit fashion as I described above. You don't have to start at one but the basic idea is to climb up the ladder in order to maximize the amount of reps you can complete in a training session. If I just did 8 reps on the first circuit, I may have only been able to do 2-3 more sets and had long rest periods. With the ladder template, you can increase the total volume and workout density without feeling like you are working harder! It is a great fat burning tool because your workout will cause more overall stress than a few brutal sets.
Try ladders out for yourself and see if they should be included in your fat burning arsenal!
So, to explain the daily kettlebell workout better:
After you have warmed up, do one rep of each movement (one per side per movement) then catch your breath. Repeat the circuit with two reps per movement, then catch your breath again. Continue increasing the amount of reps until you cannot finish a circuit. I made it to 8 reps in 8 sets. Once you have maxed out you can start climbing back down the ladder, so 7,6,5,etc in this case. I restarted at 1 and made it back up to 4 instead of climbing down as the 8 rep circuit just about killed me!
Ladders can be done with a single exercise such as the swing, clean and press or snatch, or in a circuit fashion as I described above. You don't have to start at one but the basic idea is to climb up the ladder in order to maximize the amount of reps you can complete in a training session. If I just did 8 reps on the first circuit, I may have only been able to do 2-3 more sets and had long rest periods. With the ladder template, you can increase the total volume and workout density without feeling like you are working harder! It is a great fat burning tool because your workout will cause more overall stress than a few brutal sets.
Try ladders out for yourself and see if they should be included in your fat burning arsenal!
http://youtube.com/watch?v=yVM_qw72aBo