Here's part of my latest fat loss kettlebell interview, this time with Franz Snideman.
CB: Let's go through a typical kettlebell-based fat loss program for an intermediate man and then a beginner female.
FS:
He would start off with about 5 to 8 minutes of full body joint mobility exercises followed by a kettlebell routine. All routines incorporate compound full body exercises, things like snatches, clean and presses, lunges, squats, Turkish get ups and bodyweight exercises like pull ups, push ups, jumping jacks, etc.
Here is a sample intermediate male fat loss program. The program consists of two separate workouts with a total of 3 workouts being performed each week.
You would perform 4 to 5 exercises in a row without rest. Here is the layout.
Week One:
Do Program A on Monday, Program B on Wednesday and back to A on Friday.
(This is part of program A)
Program A
A-1 Double KB Clean and Press - 5 reps
A-2 KB Windmill - 3 reps/side
A-3 Single Arm Bent Over Row - 8 per side
A-4 One Arm Swing Ladder - 1,1,2,2,3,3,4,4,5,5
CB: What type of cardio/interval training do you use for fat loss?
FS:
For a lot of people our kettlebell fat loss workouts are enough and they do not need to do any additional cardio or interval training.
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