Ok, I’ve had my Ra-Ra moments, let’s get back to training 🙂
For the last few weeks, my training regimen has been demanding and fun! I wanted to jump-start my fat loss early this season and started with two-a-days right out of the gate. My training weeks have looked something like this:
Monday – a.m. cardio, p.m. lift (A day)
Tuesday – a.m. cardio, p.m. lift (B day)
Wednesday – a.m. cardio, p.m. lift (C day)
Thursday – p.m. cardio
Friday – a.m. cardio, p.m. lift (A day)
Saturday – lift (B day)
Sunday – rest
Monday – repeat week, beginning with C day
I imagine my workouts will change over the next few weeks but so far, the results have been very favorable. I have come down several percentages of body fat already.
My workouts have been structured to get a metabolic response. I still have a strength emphasis (ie: upper body push, upper body pull or lower body) but they are structured to be more total body taxing. I am also moving more quickly through the training session (although they still take me the better part of 50-80 minutes depending on the day).
My dominant muscle groups for the day (ie: pulling) still focus on 3-4 sets of each pulling exercise (ie: BB wide grip bent over row, DB bent over row, pull ups, lat pull down, etc.) They would be paired however with diverting exercises such as core work, lower body movement or the contrast of pushing…although nothing to exceed the challenge of the primary exercise… more for activity, recovery and the efficiency of the workout.
After the strength portion of the workout, I have been wrapping up with different metabolic finishers. I look forward to these the most in the training session. I love the “suffering” as I feel weary out but keep pushing to the finish 🙂
A complex is a string of exercises back to back (using the same piece of equipment) without rest until fully finished. One of my favorite complexes at the moment is on my Pulling day. I do a 100 Rep KettleBell Complex x 3 Rounds. Here you go friends, give it a try!!
100 Rep KB Complex
Right side KB swing x 10 reps
Left side KB swing x 10 reps
Right side KB clean x 10 reps
Left side KB clean x 10 reps
Right side KB snatch x 10 reps
Left side KB snatch x 10 reps
Right side KB racked squat x 10 reps
Left side KB racked squat x 10 reps
Right side KB push press x 10 reps
Left side KB push press x 10 reps
I prefer to use a timer so I can keep track of the time it takes me to complete a full round and the time I take to recover. I have been completing the KB 100 Rep Complex in roughly 3 mintutes and rest about 2 minutes.
Perform 3 rounds and you should be feeling pretty smoked at the end of your session with a metabolism that is geared up for burning fat for many hours to come!!
(**weight choice** I’d select a weight you find challenging through the complex. Make sure you are not “arming” the kettlebell and actually using your body for the proper technique. Also be sure not to compromise your form by selecting a weight that is beyond your control)
Final Notes: The KB Complex, like any other complex, can be structured in so many different ways. Have fun making up your own versions. Try all left side, than all right side. Work the complex from the last exercise to the first. Change the exercises all together, change the piece of equipment. You see, the options are endless and up to your creativity.
Have fun! and send feedback!