Wednesday, November 12, 2008

How To Build The Ultimate Kettlebell Circuit Training Workout For Rapid Fat Loss

In the past, the cornerstone of most resistance training workouts has been performing exercises in a straight set format. Essentially, this means you perform a certain number of reps for a given exercise or you perform as many reps as possible for a given exercise and then you rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set a certain number of times based on your goals. For more of a fat loss and lean muscle gain, emphasis on shorter rest periods are ideal. For more of a strength or power emphasis, longer rest periods are prescribed.

So, what’s the problem with this format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most “big box gyms” you’ll typically see someone perform three sets of 10 reps for let’s say the bench press. They pump out 10 reps, go to the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then gingerly walk back to the bench area to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench that means it would take up to 15 minutes to complete only one movement pattern (a horizontal push). That means you’d need at least in hour to perform four different exercises!

A much more effective and time-efficient approach to creating a workout is utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. There are several ways to perform alternating sets outlined below:

1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)

2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

3.) Circuits: Alternate between four or more different exercises

Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:

The 50-10 Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

Exercise#1- Kettlebell Goblet Squats

Exercise#2- Push ups

Exercise#3- Single Leg Kettlebell Deadlift

Exercise#4- High Pulls

Exercise#5- Russian Twist

Perform this circuit up to four times for a 20-minute total body fat burning workout.

Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of five different exercise for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).

To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:

Exercise#1- Double-Leg

Exercise#2- Push

Exercise#3- Single-Leg

Exercise#4- Pull

Exercise#5- Core

Here’s a workout video showing you a great circuit you can perform anywhere:

I’ll be sharing some more great kettlebell circuit training workouts from my boot camps in the weeks to come ;)

Be fit!

Sandy Sommer, RKC

Charm City Kettlebells

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Charm City Kettlebell Workout for General Fitness

Today's workout went well for all of our AM Fells Point clients.

We started with joint mobility got warm, lubed and loose.

Next, we did a 3 exercise circuit 4 times.

We did split squats for 3 seconds a side and then rested for 30 seconds.

Then we did rows, left and right with another 30 seconds of rest.

We finished with push ups right into planks and then rested 30 seconds more.

We did that 4 times and then we did:

1 minute of jumping jacks with 1:30 rest, twice.

We finished with 1 minute of swings and 1:30 rest two times again.

Nice work!


Tuesday, November 11, 2008

Fells Point Workout November 11, 2008

Today we did a work rest ratio of 2:1 after we did our normal joint mobility. IT was a great blend and I was pleased with the level of effort from the groups today.

We did all of the following for 40 seconds, with 20 seconds of rest in between each set.


Rows, left

Rows, right

Goblet Squat

High Pull, left

High Pull, right

KB push up

H2H swings

Thruster, right

Thruster, left

KB sit up

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Monday, November 10, 2008

Fells Point Kettlebell Class for November 10, 2008

Tabata Protocol today for 4 exercises.

After joint mobility we did

4 minutes of swings, 20:10

4 Minutes of squats, 20:10

4 Minutes of push ups, 20:10

4 Minutes of reverse lunges, 20:10