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Please Note: I am not a doctor.
Please consult a physician
prior to attempting any of
the example workout routines
showcased in this blog.

Tuesday, January 4, 2011

TRI-FAT BLASTER: 3 Moves to BLAST FAT



No time for the gym or an entire hour workout? Here's a great workout using just a medicine ball/sandbag and a kettlebell. There are only three moves, but this workout is a great way to challenge your level of conditioning.

If you think you're fit, try this workout!

Three moves to blast fat:

Move #1 - Kettlebell Swing
- Using kettlebell of appropriate weight, grasp kettlebell with both hands on the handle.
- Lower into squat and swing the kettlebell up to shoulder height.
- Keep arms flexed throughout the move and contract your core.
- Lower the kettlebell back down while lowering into a squat again.

Move #2 - Medicine Ball Slams
- Place medicine ball in front of you.
- Lower into a squat and pick up the medicine ball.
- Keep arms flexed and raise ball up over head.
- Contract core and throw the medicine ball onto ground in front of you as hard as possible.

Move #3 - Burpees
- Begin in a standing position.
- Drop into a squat with your hands on the floor in front of you.
- Kick your feet back, while simultaneously lowering yourself into a push-up.
- Immediately return your feet to the squat position, while simultaneously pushing up with your arms.
- Leap up as high as possible from squat position with your arms overhead.

Sequence of Beginner Workout:
Move #1 - Repeat 4x
Move #2 - Repeat 4x
Move #3 - Repeat 4x
Move #1 - Repeat 3x
Move #2 - Repeat 3x
Move #3 - Repeat 3x
Continue this pattern until you perform each move 1x.

Sequence of Intermediate Workout:
Move #1 - Repeat 7x
Move #2 - Repeat 7x
Move #3 - Repeat 7x
Move #1 - Repeat 6x
Move #2 - Repeat 6x
Move #3 - Repeat 6x
Continue this pattern until you perform each move 1x.

Sequence of Advanced Workout:
Move #1 - Repeat 10x
Move #2 - Repeat 10x
Move #3 - Repeat 10x
Move #1 - Repeat 9x
Move #2 - Repeat 9x
Move #3 - Repeat 9x
Continue this pattern until you perform each move 1x.

Good Luck and Get Conditioned!

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