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Fat Loss is a Battle – Workout One

I want to start a new series here at Shah Training. The Fat Loss is a Battle (FLB) series will consist of 100 workouts designed to burn fat and increase your metabolic rate. Now, many of my workouts may be a bit to advanced for some, so I will scale the workouts for beginners, intermediates, and advanced trainees. Here is workout number one:

Substitutions:Kettlebell Swings can be substituted by dumbbell swings, swinging any other object such as paint cans, milk jugs, etc., squat jumps, bodyweight swings (perform swinging motion without any sort of implement).Kettlebell Push Press can be substituted by dumbbell push press, barbell push press, pressing any other objects, pushups variations.

Sledghammer Swings can be substituted by any cardio option including jump roping, running, bike riding, rowing, or shadowboxing. 50 sledghammers takes aproximately 3 minutes to perform. So adjust your repetitions/distance accordingly.

Beginner

Perform one round of:

5 Kettlebell Swing, each hand
Rest 45 seconds,
5 Kettlebell Push Press, each hand
Rest 45 seconds,
10 Sledgehammer Swings, each hand
Rest 45 seconds

Feel free to use substitutions with the exercises. If 50 Sledgehammer Swings is 3 minutes, then 10 would take approximately 36 seconds. Perform your cardio movement for 30 to 45 seconds. So for something like running or bike riding to be effective, you would have to perform sprints or bike sprints for the allotted time.

Progressions:

  1. Start by gradually decreasing the rest between each set by 15 seconds, until you are able to complete the entire circuit with just 15 seconds of rest between each exercise.
  2. Now add another round, so that you will be performing 2 total rounds of the circuit. Increase the rest back up to 45 seconds, then gradually go back down to 15 seconds until you are able to perfrom 2 rounds with just 15 seconds rest between each exercise.
  3. Perform one round with no rest between each exercise
  4. Perform two rounds with no rest between each exercise

Intermediate

2 rounds for time:

15 Kettlebell Swings, each hand
15 Kettlebell Push press, each hand
25 Sledghammer Swings, each hand

Feel free to use substitutions with the exercises. If 50 Sledgehammer Swings is 3 minutes, then 10 would take approximately 36 seconds. Perform your cardio movement for 30 to 45 seconds. So for something like running or bike riding to be effective, you would have to perform sprints or bike sprints for the allotted time.

Progressions:

  1. Add another round so that you are performing 3 total rounds. Take 45 seconds rest between each exercise, then steadily cut down until you are performing 0 rest between each exercise
  2. Double the repetitions and perform 2 rounds, with 45 seconds rest between each exercise. Steadily drop 15 seconds rest each tme until you are performing 0 rest between each exercise.
  3. Now add the third round, with 45 seconds rest between each exercise. Steadily drop 15 seconds rest each time until you are performing 0 rest between each exercise.

Advanced

3 rounds for time:

25 Kettlebell Swings, each hand
25 Kettlebell Push Press, each hand
50 Sledghammer Swings, each hand

At the advanced level, I really urge you to try your hand at kettlebells and sledgehammers. The financial investment is well worth the rewards.

Progressions:

  1. Replace the Kettlebell Swings with the Kettlebell Snatch, perform 15 repetitions. Add 5 repetitions each time until you get up to 25 repetitions
  2. Add another round, with 45 seconds rest between each exercise. Steadily drop 15 seconds rest each time until you are performing 0 rest between each exercise.
  3. Double all the repetitions. Drop back down to 3 rounds with 45 seconds rest between each exercise. Steadily drop 15 seconds rest each time until you are performing 0 rest between each exercise.
  4. Add back the 4rth round, with 45 seconds rest between each exercise. Steadily drop 15 seconds rest each time until you are performing 0 rest between each exercise.

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This post first appeared on Shah Training | Do Not Simply Exist, Conquer!, please read the originial post: here

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Fat Loss is a Battle – Workout One

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