Archive for Workouts

Fat Blasting & Burning Workout Challenge – Week 3

January 16, 2012 Joel Panetta Body Weight, Workouts

We are at Week 3 of our 2012 Fat Blasting & Burning Workout Challenge. The last two weeks we have started to build our foundation for our workouts. we are giving you a challenging workout but we are not killing you. We want you to make progress but we also don’t want you to get discouraged and I hope that you are staying on track with us here at the Fat Blaster Workout Blog.

Remember this is month a kickoff month. As I said above we are building, so the next two weeks we are working of the same routine but we are going to tweak it just a bit. We want to add just a little more challenge for you. I don’t want your body to get adjusted to anything but a healthy life.

So here is our Week 3 workout:

Do this on Monday-Wednesday-Friday. On Tuesday – Thursday jump rope or do sprints.

NOTICE the CHANGES!

This week we will change to timed rounds. You will do each exercise for 30 seconds with NO REST in between each exercise. There is a total of 5 exercises that will be done for 30 seconds each for a total of 2.5 minutes.

You will follow each round with a full 60 seconds rest.

Jumping Jacks – 30 Seconds
Push-ups – 30 Seconds
2Prisoner Squats – Hands behind head – 30 Seconds
Mountain Climbers – 30 Seconds
Lunges – 30 Seconds – 15 seconds each leg (this is step forwards)

60 Seconds Rest: DRINK!!!!!

Repeat 4 more times if you can. You want to hit 5 rounds.

Keep at it and don’t give up. You are making changes in your life & routine for the better. You will be very happy in the long run.

Remember
Be STRONG!

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2012 Fat BLASTING Challenge Week 2

January 9, 2012 Joel Panetta Fat Blaster Challenge - 2012, Motivation, Workouts

Well we are hitting up Week 2 of our 2012 Fat Burning & Blasting Challenge.

I hope that you made it through Week 1. I am sure that if you are a fat burning newbie your body felt a little shock. I you are an experienced Fat BLASTER then you know to adjust the routine to fit your difficulty.

We are focusing the 2012 Fat BLASTING Challenge to the new people and the readers who are in the most need. We want to help everyone who seeks it here at the Fat Blaster Blog so we are not starting the year off with extremes. We are going to push and challenge you but we want you to keep a good mindset towards your changes and embrace your new lifestyle.

If you remember from last weeks post we are going to repeat the routine this week.

I am going to re-post it here.

We will build on this program with the New Year. Look for it to get more challenging as we go on.

Do this on Monday-Wednesday-Friday. On Tuesday – Thursday jump rope or do sprints.

30 jumping jacks (rest 30-45 seconds)
20 push-ups (rest 30-45 seconds)
20 prisoner squats – Hands behind head – (rest 30-45 seconds)
20 mountain climbers (rest 30-45 seconds)
20 squat thrust (rest 30-45 seconds)
30 lunges – 15 each leg (this is step forwards) – (rest 30-45 seconds)
Push-up Plank – 30 – 60 seconds (rest 1-2 minutes)

Repeat 2 more times… The next 2 times through do as many as you can DON’T CHEAT & DON’T QUIT….

Don’t forget, stick to your nutrition plan.

Keep at it and don’t give up. You are making changes in your life & routine for the better. You will be very happy in the long run.

Remember
Be STRONG!

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New Year Workout Program – Let’s Get Started.

January 2, 2012 Joel Panetta Body Weight, Workouts

Here is a great body-weight workout to start the new year off with.

We will build on this program with the New Year. Look for it to get more challenging as we go on.

Do this on Monday-Wednesday-Friday. On Tuesday – Thursday jump rope or do sprints.

30 jumping jacks (rest 30-45 seconds)
20 push-ups (rest 30-45 seconds)
20 prisoner squats – Hands behind head – (rest 30-45 seconds)
20 mountain climbers (rest 30-45 seconds)
20 squat thrust (rest 30-45 seconds)
30 lunges – 15 each leg (this is step forwards) – (rest 30-45 seconds)
Push-up Plank – 30 – 60 seconds (rest 1-2 minutes)

Repeat 2 more times… The next 2 times through do as many as you can DON’T CHEAT & DON’T QUIT….

You will drop a full pant size in 2 weeks if you do this and follow a good nutrition plan.

BE STRONG!

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Thanksgiving….

November 28, 2011 Faizal Enu Kettlebells, Workouts

By Faizal Enu:

Last Thanksgiving I decided to stay clean, very clean. I gained exactly 1 pound, and I think most of it was water weight. This year, I did exactly the opposite. I am using this to start a mass gain protocol. Here are some of the things that I have eaten.

* Four slices of cheesecake
* 3 slices of apple pie
* 2 huge pieces of lasagna
* A whole container of chocolate covered cashews
* A shit ton of cheeses. I sampled the stinkiest cheese I have ever had at Suburban Square (Philadelphia) Farmer’s Market
* 2 slices of pizza
* 1/2 pint of ice cream
* Tandoori Pizza Mac&Cheese
* About 8 bagels over the course of the weekend

Not in the least Paleo.

My strategy is to weigh myself on Friday and eat and train normally until them.

It will be interesting.

Training:

The only bells that I had access to were my sister’s 25 and 10lbers. Here are some of the exercises that I did.

Bottom Up Presses: 25lb
Stacked Presses 25lb
Sots Presses: 25lb and 35lb
stacked TGU in sets of 5
Goblet Squats in sets of 20
:45 on/:15 off snatches with the 25lb bell (boring as heck)
Nephew flips
Threw football

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November’s 5X Fat Burning Kettlebell Workout.

November 8, 2011 Joel Panetta Kettlebells, Workouts

Well gang the Holiday season is approaching and I know that everyone is going to indulge a little bit so just remember keep up with your workouts and check out our Surviving the Holidays tips post.

November’s 5X Fat Burning Kettlebell Workout:
Remember do each round non-stop and then rest 30 – 60 seconds between each round. Now if you are more experienced after each kettlebell round do the bodyweight round for added work. Trust me, you will lover this workout.

Do this workout for the month 3 days per week; Mon-Wed-Fri or Tues-Thurs-Sat. If you want you can mix in some extra cardio, biking or tennis on your off days.

Remember that this month we changed the warm-up a little bit to keep things fresh.

Warm-up:
Jumping Jacks – 30 Seconds
Mnt Climbers – 30 Seconds
Push-ups or Push-up Plank – 30 Seconds
Kettlebell Halos – 30 Seconds Each Direction
Kettlebell Around the Waist – 30 Seconds Each Direction
Kettlebell Around the Knees – 30 Seconds Each Direction

1 Minute Active Rest

5X Workout:
Kettlebell
5 – Two hand swings
5 – High Pulls (Left side)
5 – High Pulls (Ride side)
5 – Snatches (Left side)
5 – Snatchess (Right side)

Rest for 30 – 60 seconds. Advanced people go to the body-weight work below then rest.

Bodyweight for Advanced:
5 – Jumping Jacks
5 – Regular Push-ups
5 – Prisoner Squats
5 – Burpees
5 – Diamond Push-ups

Repeat 4 more times for a total of 5 rounds.

Remember do this routine Mon-Wed-Fri or Tues-Thurs-Sat and let me know how it goes.

Be STRONG!

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Trick or Treat 5X Fat Burning Kettlebell Workout.

October 31, 2011 Joel Panetta Kettlebells, Workouts

Happy Halloween! Now I have to ask are you going to passing out protein bars or candy bars to the trick or treaters tonight?

So with that being said how about we end October & start November with a 5X kettlebell workout?

While I like to keep the routines simple for you here at the Fat Blaster Workout Blog I also like to challenge you. Now I know that you are wondering what the heck is a 5X workout? It is a simple 5x5x5 routine. That means 5 exercises, 5 reps done as 5 rounds. You do each round non-stop and then rest 1 minute between rounds.

November 5X Challenge Workout.
Remember do each round non-stop and then rest 30 – 60 seconds between each round. Now if you are more experienced after each kettlebell round do the bodyweight round for added work. Trust me, you will lover this workout.

Remember we always warm-up. This month we are going to change the warm-up a little bit to keep things fresh.

Warm-up:
Jumping Jacks – 30 Seconds
Mnt Climbers – 30 Seconds
Push-ups or Push-up Plank – 30 Seconds
Kettlebell Halos – 30 Seconds Each Direction
Kettlebell Around the Waist – 30 Seconds Each Direction
Kettlebell Around the Knees – 30 Seconds Each Direction

1 Minute Active Rest

5X Workout:
Kettlebell
5 – Two hand swings
5 – 1 Arm Swings (Left side)
5 – 1 Arm Swings (Ride side)
5 – High Pulls (Left side)
5 – High Pulls (Right side)

Rest for 30 – 60 seconds. Advanced people go to the body-weight work below then rest.

Bodyweight for Advanced:
5 – Jumping Jacks
5 – Regular Push-ups
5 – Prisoner Squats
5 – Burpees
5 – Diamond Push-ups

Repeat 4 more times for a total of 5 rounds.

Remember do this routine Mon-Wed-Fri or Tues-Thurs-Sat and let me know how it goes.

Eat protein bars instead of the candy, have a safe Halloween.

Be STRONG!

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October’s Fat Burning Kettlebell Challenge – Week 3

October 17, 2011 Joel Panetta Kettlebells, Workouts
Kettlebells & Football - www.FatBlasterWorkout.com

I was sitting around watching the LSU vs. Tennessee game on Saturday and when halftime came up I thought that this is a great time to get a swing challenge in.


As I dragged my kettlebell into the living I said to myself, let’s get 500 swings by doing them in sets of 50 but also mix it up a little bit.

So I did 10 sets of 50 swings using 30 seconds rest between each set. The routine is broken down below so jump on it gang. Remember do this routine Mon-Wed-Fri or Tues-Thurs-Sat.

Do the warm up and stay hydrated.

Warm Up:
40 Halos – 20 each direction
40 Around the waist – 20 each direction
40 Around the knees – 20 each direction

500 swings done in sets 10 of 50 with 30 seconds rest in between each set.
25 – 2 Hand swings
20 – 1 Hands swings – 20 each arm
5 – 2 Hand swings

Finshed up with 20 – Get-up sit-ups – 10 each side.

AWESOME WORKOUT!

BE STRONG!

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October’s Fat Burning Kettlebell Challenge – Week 2

October 10, 2011 Joel Panetta Kettlebells, Workouts
October Kettlebell Workouts - www.FatBlasterWorkout.com


I hope that last week you were challenged a little bit with the new workout approach and last week’s Fat Burning routine.

This week we kick it up just a little bit for October’s Kettlebell Workout Challenge.

We continue with our round style workouts.

Remember, always do the warm up.

The workout always starts using the Kettlebell Swing. Here is a good video on proper swing form – Click Here

Warm-Up:
30 – Jumping Jacks
10 – 20 Push-ups
30 – Mountain Climbers

Kettlebell Warm-Up:
Halos – 10 each direction
Around the waist – 10 each direction
Around the knees – 10 each direction
Figure 8s – 10 each direction

Now LET’S GET BUSY!
October Kettlebell Workout Challenge – Week 2:
- 5 – 2 Hands Swings
- 5 – High Pulls Left
- 5 – High Pulls Right
- 5 – Clean & Pesses Left
- 5 – Clean & Pesses Right
- 5 – Goblet Squats
- 5 – 2 Hands Swings

1- 2 minutes rest and then repeat as many times as you can.
You want to shoot for 3 – 5 rounds.

Remember gang to breath & DRINK!

Let me know how it goes.

Be STRONG!

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October’s Fat Burning Kettlebell Challenge – Week 1

October 3, 2011 Joel Panetta Kettlebells, Workouts

For the October workout challenge we are going to do things a a little different. Instead of us doing the usual sets, reps & rest we are going to do rounds.

I am an MMA fan and used to train with some local MMA guys so I love doing rounds.

Rounds are very simple. Instead of doing 1 set of 2 hand swings that consist of 20 reps then 30 seconds rest we put all of our movements into 1 round non-stop. The trick is to hang tough, keep your form & don’t let the kettlebell hit the ground.

I am not going to kill you for rounds training but you will see that you tax yourself fast than doing sets & reps. So remember a round is non-stop the kettlebell does not touch the ground until you are finished. Don’t worry it is not as hard as I make it sound.

The workout always starts using the Kettlebell Swing. Here is a good video on proper swing form – Click Here

October’s Fat Burning Kettlebell Swing Challenge – Week 1:
5 – 2 hand swings
5 – 1 hand swings left hand
5 – 1 hand swings right hand
5 – alternating swings
5 – cleans left arm
5 – cleans right arm
5 – goblet squats

1- 2 minutes rest and then repeat as many times as you can.
You want to shoot for 3 – 5 rounds.

Come back next week for Week 2

Be Strong

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September’s Workout Challenge – Week 4

September 27, 2011 Joel Panetta Body Weight, Kettlebells, Workouts

We have made it to week 4 of this month’s workout challenge.

As I stated is the week 1 post (FOUND HERE? this is the KICK ASS week and we really ramp up our swing progressions with added body-weight exercises.

Now remember week 4 is for people who making good progression and built their swing foundation.

If you are still a beginner keep doing weeks 1 & 2. I want you to make strives and succeed but I don’t want you to push yourself too fast.

As I stated in week 1′s post the Kettlebell & Body-Weight Combo: is the KICK ASS Combo and that is why we finish the month with it. It is going to test you so get ready. This is broken down into 2 rounds with an extra exercise at the end. Follow it exact and if you are able repeat it.

For the people looking to really push themselves move down to the second part of the workout. This routine is done straight through instead of breaking it up into sets rounds.

Round 1
10 – 2 Hand Swings
10 – Push Ups
10 – 2 Hand Swings
10 – Squats
10 – 2 Hand Swings
10 – Spiderman Climbs (Spiderman Planks)
30 – 60 Seconds Rest

Round 2
10 – 2 Hand Swings
10 – Squat Thrusts
10 – 2 Hand Swings
10 – One Legged Step Ups (30 seconds each leg)
10 – 2 Hand Swings
10 – Suicide Plank (Up down)
30 – 60 Seconds Rest

30 – 60 – Seconds – Push-up Plank
2 Minutes Rest & Repeat

Kettlebell Body-weight HARDCORE: This is the ULTIMATE test so you have to have it in you. What you will do is the kettlebell – body-weight combo straight through with no rest until you finish the complete round. If you have anything left in you when you get through repeat it.

10 – 2 Hand Swings
10 – Push Ups
10 – 2 Hand Swings
10 – Squats
10 – 2 Hand Swings
10 – Spiderman Climbs (Spiderman Planks)
10 – 2 Hand Swings
10 – Squat Thrusts
10 – 2 Hand Swings
10 – One Legged Step Ups (30 seconds each leg)
10 – 2 Hand Swings
10 – Suicide Plank (Up down)
10 – 2 Hand Swings
30 – 60 – Seconds – Push-up Plank
2 Minutes Rest & Repeat

Eat right, rest well & keep swinging.
Get back to me with your thoughts & results.

Be STRONG!

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