Fat Burning Workouts – The Place to BLAST the FAT – Get Lean, Fit & Mean

OK we have hit week 4 our Kettlebell BLAST!.

You should being seeing and feeling results now. If you have been following a good nutrition plan your pants should be a little bit looser.

You now have the option of going through the 4 week blast again or you can take everything and mix it up into a new routine of your own. Work with it, keep it fresh and keep swinging.

Stay on the same Mon-Wed-Fri or Tues-Thurs-Sat. Give yourself some active rest like stretching on day 6. Knock this one out. Do 3 to 4 rounds with 30 seconds rest in between each exercise. Give yourself 1 minute rest between rounds and hit it again.

1.) Wide Push Up – 30 reps
2.) 1 Arm KB Row – 12 reps each side
3.) 1 Arm KB Shoulder Press – 8 reps each arm
4.) 2 Arm KB Curl – 12 reps
5.) Diamond Push Ups on KB – 20 reps
6.) Kb Squat – 20 reps
7.) KB Calf Raise – 20 reps
8.) Getup Situps (Abs) – 10 – 15 reps

We are hitting week 3 of our 4 week Kettlebell BLAST!.

Stay on the same Mon-Wed-Fri or Tues-Thurs-Sat. Give yourself some active rest like stretching on day 6. Knock this one out. Do 3 to 4 rounds with 30 seconds rest in between each exercise. Give yourself 1 minute rest between rounds and hit it again.

1.) Standard Push Up – 30 reps
2.) 2 Hand KB Swing – 25 reps
3.) 1 Arm KB Shoulder Press – 8 reps each arm
4.) 2 Arm KB Curl – 12 reps
5.) Tricep Dips on chair – 25 reps
6.) Lunges – 20 reps each leg
7.) KB Calf Raise – 20 reps
8.) Crunch (Abs) – 30 reps

Keep Swining

Ok we are on we 2 of our 4 week Kettlebell BLAST!.

Like you did last week you will want to follow the same Mon-Wed-Fri or Tues-Thurs-Sat. Give yourself some active rest like stretching on day 6. Knock this one out. Do 3 to 4 rounds with 30 seconds rest in between each exercise. Give yourself 1 minute rest between rounds. Keep it fresh & keep swinging

1.) Standard Push Up – 30 reps
2.) 2 Arm KB Row – 12 reps
3.) KB Upright Row – 12 reps each arm
4.) 2 Arm KB Curl – 12 reps
5.) 2 Hand Close Grip KB Tricep Press from the floor – 15 reps
6.) Sumo Squat – 30 reps
7.) KB Calf Raise – 20 reps
8.) Leg Raises – 20 – 30 reps

This is week 1 of a 4 week Fat Blaster Kettlebell routine. I have to give my buddy & kettlebell enthusiast Mike French credit for this routine.

Do this Mon-Wed-Fri or Tues-Thurs-Sat. Give yourself some active rest like stretching on day 6. Knock this one out. Do 3 to 4 rounds with 30 seconds rest in between each exercise. Give yourself 1 minute rest between rounds and you will feel it.

1.) Standard Push Up – 30 reps
2.) 1 Arm KB Row – 12 reps each side
3.) 1 Arm KB Shoulder Press – 8 reps each arm
4.) 2 Arm KB Curl – 12 reps
5.) Diamond Push Ups – 25 reps
6.) Kb Squat – 20 reps
7.) KB Calf Raise – 20 reps
8.)Crunches (Abs) – 30 reps

Keep swinging

Sticking with the dumbbells and bodyweight plan this week.

Remember to do each round non-stop if you can. If you must rest do it inbetween each “Power Set”.

That means if you have to rest complete exercises 1A & 1B doing 30 seconds for each set, then rest. By keeping your rest to a minimum you are also getting a cardio workout in.

If you get through all 3 rounds and feel that you need more work tackle another round.

Remember, we aren’t worried about reps. Do each exercise for 30 seconds.

Good luck and Keep At It…..

dumbbell Circuit
———————

Round 1
———————
1A. Dumbbell Lunge
1B. Dumbbell Front Raise

2A. Dummbell Squat
2B. Standing Dumbbell French Press

3A. Dumbbell Curls
3B. Mountain Climber

(Rest 30 – 60 Seconds)

Round 2
———————
1A. Standing Dumbbell French Press
1B. Dummbell Squat

2A. Mountain Climber
2B. Dumbbell Curls

3A. Dumbbell Front Raise
3B. Dumbbell Lunge

(Rest 30 – 60 Seconds)

Round 3
———————
1A. Dumbbell Curls
1B. Dumbbell Lunge

2A. Standing Dumbbell French Press
2B. Mountain Climber

3A. Dummbell Squat
3B. Standing Dumbbell French Press
(Here you can finsih or rest 30 – 60 Seconds and repeat Round 1)

Hit the dojo up today for an MMA workout. Let me tell you, grappling will wear you out. Just the warm-ups alone will have you sucking wind. A new guy came in today who was about 20-25 heavier than I am and experienced, so needless to say I not only got worked out, I got schooled.

Tuesday & Thursday I hit the track for cardio. It has been a while since I have done any serious running so my results made me feel pretty good. The first lap or two was painful but I can’t believe that working mainly with kettlebells has me being still able to put in some work at the track with out collapsing. More proof to the fact that Kettlebells are an awesome complete body workout.

Tuesday: I ran 1.5 miles, sprinted 4 – 50 yards sprints with a 50 yards walk in between each and walked 1/2 mile for cool down.

Thursday: I ran 2.0miles, sprinted 4 – 80 yards sprints with a 80 yards walk in between each and walked 1/2 mile for cool down.

Changing it up a little bit with the workout of the week. All though I love kettlebells, I also love working out with dumbbells and body-weight exercises. So because of this I thought that I would change it up for a couple of weeks and below is what I will hit up on Monday & Wednesday of this week. I will fill it in with a visit to the track at the park on Tuesday for running and Thursday for sandbag walks and sprints. This will be followed up Friday with an MMA workout.

Monday’s Rapid Fire Dumbbell Workout:
Each round is done with no rest in between exercises. When you complete a round take a 1 – 2 minute rest.
Shoot for at least 2 rounds. If you can only do 1 round don’t worry you will get better. If you can put in 3 rounds that is great. If it feels easy cut your rest in between rounds.

You will also notice that I mix the sets up each time through. This just keeps things fresh and throws in a little bit of muscle confusion. You won’t get stale with your Rapid Fire routines if you do this too.

Songs of the day:
Mysterious Ways – U2
Won’t Get Fooled Again – The Who

——————————————————–
Round 1
—————————————-
Dumbbell Squat
20 x 40lb Dbells

Push-ups
25

Dumbbell Lunge
12 each side x 40lb Dbells

Dumbbell Bent Rows
12 x 60lbs each side

Dumbbell Crunch
20 x 30lbs

Box Step-ups
20 – 10 each side

Dumbbell Bench Press
12 x 60lb DBells

Round 2
—————————————-
Push-ups
20

Dumbbell Squat
20 x 40lb Dbells

Dumbbell Bent Rows
12 x 60lbs each side

Dumbbell Lunge
12 each side x 40lb Dbells

Dumbbell Crunch
20 x 30lbs

Dumbbell Bench Press
12 x 60lbs

Box Step-ups
10 each side

Round 3
—————————————-
Dumbbell Bench Press
12 x 60lbs

Dumbbell Step-ups
10 each side

Dumbbell Crunch
20 x 30lbs

Dumbbell Bent Rows
12 60lbs each side

Dumbbell Lunge
10 each side x 40lb DBells

Push-ups
15

Dumbbell Squat
15 x 40lb DBells

Had a pretty good weekend this past weekend. Saturday Jackie and I went and checked out the WEC – Faber vs. Aldo fights at Beef’s. Yes that it is our hang out. We are always hitting it up for UFC night.
Most of the fights on the card were pretty good but Faber was a let down. He was just out matched by Aldo.

So it’s Monday and that means hit the week swinging. So I get home watch PTI, can miss that and head outside in the Florida sunshine for swing-time.

Song of the day:
It’s Not My Time – 3 Doors Down

Monday’s Workout:
————————————-
Push-ups – 25 (no rest)
Chin-ups – 5 (no rest)
Around the Worlds – 20 each way (no rest)
Halos – 2 0 each way (60 seconds rest)

2 Hand Swings / with 1 snatch added each side.
30 (30 seconds res)
30 (30 seconds res)
30 (30 seconds res)
30 (30 seconds res)
30 (30 seconds res)
30 (60 seconds res)

1 Arm Alternating Swings
20 each (20 seconds rest)
20 each (20 seconds rest)

2 Hand Swings
20 each (20 seconds rest)
20 each (20 seconds rest)

1 Arm Push Press
10 each side (no rest)
8 each side (done)

Quick and to the point. Thursday’s workout was all about rebuilding the foundation.

You will see that I hit things quick and hard. Keep it simple with 340 reps, including warm up.

I got a few emails about rebuilding the foundation, asking when do you know that you have a good one in place. Well I am looking at it like this. The next couple of weeks are swing only with a couple of extras tossed in at the end. I am mainly looking to keep advancing from 300 reps to 500 reps, to 750 and then 1000 reps. These will be swings, either 2 hand or 1 hand.

After I reach 1000 a believe that the foundation will be complete. Then I will be looking to build the walls. That will be shooting for a goal consisting of sets of 100 instead or 30 or 50. When I can knock out sets consisting of 5 x 100 & then 10 x 100 it will be time to move on to more advanced things.

Look for more concrete to be laid.

Song of the day:
Bad Girlfriend – Theory of A Deadman

Around the Worlds
20 each direction

Halos
20 each direction

2 Hand Swings (300 Total)
30 – (30 seconds rest)
30 – (30 seconds rest)
30 – (30 seconds rest)
30 – (30 seconds rest)
30 – (30 seconds rest)
30 – (30 seconds rest)
30 – (30 seconds rest)
30 – (30 seconds rest)
30 – (30 seconds rest)
30 – (Done)