Do You Want To Work Out But Don't Have The Time?
Copyright (c) 2009 Sandy Sommer
Kettlebells are perhaps one of the most underutilized fitness tools. They are also one of the most effective. If you want to melt fat off your body and get lean then read on.
A kettlebell is a big metal ball with a thick handle attached to it. Think cannonball with a handle. It looks menacing but it is a really fun training tool. For you to get maximum fat burning and muscle building results with your kettlebell you must understand how to properly train with it.
Kettlebells are incredibly popular with people who have hectic schedules. And with good reason. You can get tons of work done in a short period of time. My average personal workout is 20 minutes. RKC training doesn't involve any isolated exercise. Every movement uses multiple muscle groups.
I bet you have 11 minutes to work out? If you do here's something I swiped from Geoff Neupert, SR. RKC. Train for the next five weeks. For 11 minutes a day. It will become a habit after 30 days and you will accomplish much. You will work very hard and get a lot of work done. In 11 minutes a day. You will feel better and you will certainly look better. Many people who follow this plan see much better movement patterns as they progress and also find that they can add time and do more than the prescribed 11.
There a 6 basic RKC movements. We combine the Clean and Press into one full exercise. Each day you will do a different one. See what you will do for 5 days and 5 weeks.
Monday- Swings
Tuesday- Turkish Get Ups
Wednesday- Clean and Press
Thursday- Front Squats
Friday- Snatches
You have 11 minutes to get as much work done as possible. Form must not suffer in order to do more work. Rest and get back to it. Each week of swings for example, you try to get more work done in the 11 allocated minutes. In Week 1 say you get 80 swings finished safely and with solid, good form. Week 2 your goals at least as many even if that means 81. The elite athlete can still implement this program. They would just accomplish more in the same time block. So there you have it. 5 weeks of 5 exercises done for 11 minutes per session. You will get results that may amaze you. You will be in the habit of exercise. You will be motivated because you will make progress through the 5 weeks. You won't stall. You will be using time management skills you can apply in all aspects of your life.
Kettlebells should be practiced safely for obvious reasons. Please contact an RKC in your area if you have any questions.
About the Author
Sandy Sommer, RKC specializes in helping people program workouts that give results in 20 minutes or less per day. http://charmcitykettlebells.blogspot.com
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