This is a six week workout programme done as a circuit with all exercises completed in sequence without any rest interval. After completing the circuit rest two minutes then repeat the circuit three more times. Do the circuit workout three times a week on alternate days. After the sixth repeat of the workout beginning with the seventh workout decrease the rest interval to ninety seconds. For the thirteenth through eighteenth workouts add an additional circuit for a total of five circuits.
1. Kettlebell swings 10 repetitions with 20 pounds 2. Kettlebell squats 10 repetitions with 20 pounds 3. Kettlebell snatches 5 repetitions each arm with 20 pounds 4. Kettlebell rows 10 repetitions each arm with 20 pounds 5. Kettlebell clean 5 repetitions each arm with 20 pounds
If you do not have a kettlebell you can use a dumbbell however that slightly changes the dynamics of the exercises. Rather than lowering the weight when you begin reduce the number of repetitions to a number you can use to complete all exercises in the circuit and all the required circuits. As you progress through the programme strive to increase the repetitions to the required number.
All of the exercises have YouTube videos you can watch to obtain clear instructions as to how to execute them.
Edited by: SERGEANTMAJOR at: 6/15/2010 (14:18)
It is called WORK-ing out for a reason.
I said getting fit was simple, I did not say it was easy.
Cardio burns calories, strength work burns fat.
Eat well to lose weight, exercise to get fit
You can not build a six pack using twelve packs
Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.
"I think calories are little germs in food that all moms are afraid of" Dennis the Menace
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