Fighter Workouts for Fat Loss video demo!
The workout is 3 rounds.
Each round is five minutes long:
1.) One minute kettlebell swings
2.) One minute pushups
3.) One minute kettlebell swings
4.) One minute pushups
5.) One minute kettlebell swings
After each round, rest for 3 minutes.
If you don't have a kettlebell, you can use a dumbbell or gripper plate.
Kendra is using a 36lb kettlebell, which is pretty advanced for a woman.
Most of women start off with a 26lb kettlebell. Or if you're like 5 feet tall, an 18lb kettlebell.
Most guys start off with a 36lb kettlebell. Guys should be looking to work up to a 53lb kettlebell. Advanced kettlebell lifters will use a 70lb kettlebell.
Pushups should fit your ability level. Here are pushup variations, from easiest to hardest:
1.) Knee pushups
2.) Pushups with hands elevated (table height)
3.) Pushups with hands elevated (low bench)
5.) Pushups with elbows tucked in to (but not touching) sides
6.) Pushups with feet elevated
7.) Pushups with hands on a stability ball
8.) Handstand Pushups – you know, if you're a gymnast or Spartan Warrior or something
Keep track of your total reps per round, the weight of the kettlebell/dumbbell you use, and what kind of pushups you did.
Ideally, you should be in the 15-25 reps range, for each exercise, for each minute. Adjust your pushup type and kettlebell weight accordingly.
This is the kind of workout I used to do back when I was doing Brazilian Jiu Jitsu. For those that don't know, I met my wife back in 2005 when I went to study Brazilian Jiu Jitsu in Rio De Janeiro. I make no claims to be good at Jiu Jitsu, I'm still a white belt. But it was fun to do, fun to train for, and even the conditioning workouts I did (similar to this workout) were fun.
I've been amazed at how effective these workouts have been, with some adaptation, for my fat loss clients.
Lots and lots of stuff to look forward to!
I'm finishing up the Fighter Workouts for Fat Loss Ultimate 16 week Program just in time for New Years.
I'm going to give away six free Fighter Workouts for Fat Loss at www.fw4fl.com, starting in a few days.
Stay tuned for one of the biggest giveaways in the fitness industry, including a free 4 week program from me. I'll keep you posted.
I'm stoked, I'm attending a really big fitness/online conference this week. I'll be interviewing some fat loss experts and posting that on the blog in the coming weeks.
I'm gearing up for a big 2008. You can expect more products coming down the pike. You'll get to see what I've been up to lately – the workouts that have been getting my clients even better results. The new ways I look at teaching nutrition for fat loss. And there will be a lot more media on this blog – audio and video, along with more of the fitness and fat loss articles that you came here for in the first place.
Josh is one of the five fat loss experts in The Ultimate Fat Loss Answers
Josh is a fat loss expert, a kettlebell instructor and personal trainer in Denver, Colorado. Josh helps fit women lose stubborn fat.
Josh has been featured in The Denver Post and USA Today.
© Joshua Hillis 2007