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 http://www.kettlebellplanet.com/ Split sessions are great for busy people who need to burn off some fat but don't can't spend a lot of time at the gym. Today I did a split session at home with my kettlebells to maximize my metabolism and burn body fat. At lunch time I came home from work and did a kettlebell swing, push-up workout: 1 x 24kg kettlebell. Each swing was done as high as possible each time. 30 second rest between sets. Supersetted with push-ups. swing x 20 reps push-ups x 20 swing x 20 reps narrow push-ups swing x 20 reps alternating hands push-ups (one arm in front of the other, switch in the air) swing x 20 reps low push-ups swing x 20 reps high push-ups In the afternoon I did a ball busting 45 minute workout with one and two 24kg kettlebells. swing x 20 reps deck squat and press x 5 reps one arm swing x 10 reps each hand deck squat and press x 5 reps high pulls x 10 reps/hand deck squat and press x 5 reps clean and press x 10 reps/hand deck squat and press x 5 reps snatches x 10 reps/hand deck squat and press x 3 reps (gassing out here) After this I switched to 2 24kg bells for 1 set of swings, pulls, cleans, and snatches. I finished the workout with one set of as many different movements as I could think of. The total time for the second workout of the days was about 45 minutes. I probably did a bit too much volume but I took yesterday off so it was time to go all out. www.kettlebellplanet.com If you have any questions or comments about this workout please feel free to post a comment below. |
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