The Kettlebell One Arm Row is one of the best exercises you can do for your back.. BUT you gotta do it right! Here are three quick tips that should help:
— Drop up to one full clothes size in the next 28 days — Burn up to 1000+ calories in a single workout — Get the full personalized nutrition plan AND the support you need to stay accountable — Get my full HIIT Extreme program AND 12 full-length follow-along kettlebell workouts from the database previously only available to personal training clients – both 100% FREE as bonuses for signing up today
We are going to harness the fat-torching power of KBs, combine them with solid nutrition AND the support you need to succeed. Details and register now at the link in my bio!
One of the main focuses is MAX BURN kettlebell sessions… you’ll start with workouts like the sample I’m sharing with you today, and work up to burning up to 1000 calories (or more!) byt the end of the Challenge.
*Calorie burn estimate is based on the study referenced at the bottom of today’s message where participants burned about 20 calories per minute. RESULTS MAY VARY
1 – (8 mins / 160 calories) – Do as many reps as you can of the first exercise in 60 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 30 seconds. Rest for 15 seconds. Repeat for four sets of each move total:
Single OR Double KB front squat
Regular OR knuckle Push ups
2 – (12 mins / 240 calories) – Set your timer to go off every 60 seconds. Do the prescribed number of reps of exercise one starting at the beginning of the first 60 second interval. Your rest period is the time between when you are done and the next minute starts. Repeat for three rounds; non-stop for 12 minutes:
10 reverse lunges from deficit per side; add weight w/ KB in suitcase position – RIGHT SIDE
Plank with alternating shoulder tap – 12 per side
10 reverse lunges from deficit per side; add weight w/ KB in suitcase position – LEFT SIDE
Plank with alternating foot step out – 12 per side
3 – (9 mins / 180 calories) – Set your timer to go off every 60 seconds. Do the prescribed number of reps of exercise one starting at the beginning of the first 60 second interval. Your rest period is the time between when you are done and the next minute starts. Repeat for three rounds; non-stop for 9 minutes:
3 “around the world” KB goblet lunges per side
12 one arm KB rows per side
15 power jacks
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Not only will this workout help you burn maximum fat in miniumum, you’ll ALSO be working on building lean muscle, so that your metabolism will be working faster around the clock!
Add workouts like this to a personalized nutrition plan, and you’ll be on your way to dropping a size over the next 28 days. More info and join us here -> 28-day “Drop-a-Size” Kettlebell Challenge
-Forest Vance @ KettlebellBasics.net
Study – Schnettler, C. ACE FitnessMatters, January/February 2010; vol 16: pp pp 6-10.
— Drop up to one full clothes size in the next 28 days
— Burn up to 1000 calories in a single workout
— Get the full personalized nutrition plan AND the support you need to stay accountable
— Get my full HIIT Extreme program AND 12 full-length follow-along kettlebell workouts from the database previously only available to personal training clients – both 100% FREE as bonuses for signing up today
Think it’s impossible to burn 1000+ calories in a single kettlebell workout?
Think again!
In our upcoming 28-day KB Challenge, we’re going to focus on fat loss through MAXIMUM calorie burn… and while these sessions are NOT going to be easy, they’re going to help you torch more body fat than ever before!
Now to be clear, we are going to WORK UP to this level of intensity over the 28 days of the challenge. We are NOT going to be doing workouts like this every day.
HOWEVER… imagine the kind of shape you’ll be in, how great you’ll feel, and how efficiently your body will be running when you can complete a workout like this:
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1000 Calorie Kettlebell AMRAP + HIIT Workout
PART 1 – 25-min KETTLEBELL AMRAP (approx 513 calories total):
Complete the prescribed number of reps of the first exercise. Taking as little rest as possible, complete the prescribed number of reps of the second exercise. Repeat in the same fashion for the full kettlebell circuit. Go back to the top and do as many rounds as you can in 25 minutes:
– 20 KB swings – your choice of two hand, one hand, or hand-to-hand – 12 push ups – regular, narrow, or wide grip – alternating reverse lunges – add KB in goblet position depending on your fitness level / goals – one-arm KB rows (palms in 1st round; palms forward 2nd round; palms backwards 3rd round; palms in 4th round) – V-sit hold – 45 seconds
Do as many reps as you can of each exercise in 50 seconds. Rest for 10 seconds between moves. Rest for one minute between rounds. Do 4 rounds total:
– jog outdoors / on a treadmill / jumping jacks / jump rope / your choice of cardio – plank / side plank (alternate each round) – side shuffles (make sure to balance moving in both directions!) – “reverse snow angels” – burpees – modify for your fitness level / goals / etc
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If you loved today’s workout, stay tuned!… registration opens for our upcoming 28-day KB Challenge tomorrow, April 5th.
