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

No haven’t fallen off of the map or died. I have though been busy, sick and injured.

Let’s start with the busy. We have been working on the sites database. Upgrading the back end. I know it has nothing to do with kettlebells, diet or overall fitness. So let’s move on to sick.

In the past couple of months I have both a stomach bug and a summer cold. So on to injured.

Right now I have a hernia (Spigelian hernia). That’s right, another one. I got this one from Bjj class. You talk about frustrating, I was making great progress there.

So next week September 8th I have to have surgery again.

Obviously that requires recovery time. 2 weeks just walking. Then I can and liflt up to 15lbs for two more weeks. After that I can slowly get back into a regular routine. You talk about a PIA. What can I say though.

So during my downtime this is what I am going to do. I will still be here giving updates on kettlebells, nutrition & putting some new routines together. I have also decided to go and keep this a kettlebell & bodyweight site. Yes I love dumbbells & barbells, but that was not what I started this site for. So we will get to what we originally about. THE BALLS!

Just be patient and we will be swinging together again. I will post up a weekly routine.

Keep Swinging & Be Fit
JP

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

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.

When I post up workouts and tips here the blog is connected to my Facebook page and I get a lot of questions asking what a kettlebell is. I figured that I would post something up and found this on wikipedia.

What is a kettlebell?
The kettlebell or girya (Russian: ????) is a cast iron weight looking somewhat like a cannonball with a handle. Many companies produce their own brands of kettlebells and kettlebell exercise programs. Some modern kettlebells feature adjustable weights or are rubber coated to improve safety for floors.

While today, there are sizes that range from 5 lbs to 175 lbs, the traditional Russian kettlebell is usually one which weighs 1 Pood (roughly 16kg / 35lbs).

Unlike traditional dumbbells, the kettlebell’s center of mass is extended beyond the hand, similar to a Clubbell’s. This allows for swing movements not possible with traditional dumbbells. Because more muscle groups are utilized in the swinging and movement of a kettlebell than during the lifting of dumbbells, a kettlebell workout is said to be more effective, and yields better results in less time.

Because the center of mass on a kettlebell “swings”, micro-muscles are needed to balance a kettlebell, more so than a dumbbell. The existence of a handle allows for “release moves” which are not available to a dumbbell.

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)

Check this out. Missy Beaver RKC teaching Regis & Kelly kettlebells HARD STYLE. Notice the difference between her and the horrible form the Jillian Michaels teaches. That is the difference between knowing proper form and thinking that you know.
Missy is using perfect form.

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)