Archive for June, 2012

New! Kettlebell Cardio Blast

This post details a great new kettlebell cardio workout for you … but first, three reasons why I hate traditional, long/slow cardio, and why workouts like this one are superior for fat loss and super-human conditioning:

1) LSD cardio is mind-numbing

Doing 45 minutes of low-to-medium intensity cardio on a stationary bike or treadmill is seriously boring.  That’s why I was excited when I found out that LSD (long-slow-distance cardio) is not the best way to lose fat …

2) It’s unfavorable for “positive” changes in body composition

Perfectly evidenced by the pic above … high-intensity, interval-based cardio is the type of training the individual on the right does on a regular basis … low-intensity, sustained effort training is the type the individual on the left does for his sport.  Which physique would you rather have?  I rest my case :)

3) Humans aren’t designed to work this way

To quote Mark Sission of the Primal Blueprint:

Humans were just not designed to work for extended periods of time at 80-90% VO2max. Our evolutionary blueprint, the last draft of which was completed well over 10,000 years ago, set us up as great slow-movers and occasional fast sprinters.

(To read the rest of this article, click here)

So … based on these three reasons to avoid LSD cardio like the plague … here’s a smoker of a cardio kettlebell workout for ‘ya – enjoy!

Video Recap

Kettlebell Cardio “Build Up” Workout

  • Lunge
  • Push Press
  • Pull Up/Row
  • Plank
  • Swing

1st round :20 on/ :10 off … 2nd round :30 on / :10 off … 3rd round :40 on/ :10 off … 5 rounds total, up to :60 on/ :10 off

Enjoy the workout, and keep training hard.  And remember – as you approach the fourth and fifth rounds of the session – buck up.  Hard workouts are part of getting the results you desire.  And pain is simply weakness leaving the body.

Forest Vance, RKC II

PS – For more AWESOME kettlebell routines like this one, visit http://kettlebellbasics.net/2010/05/25/kettlebell-routines/

Advertisements

Tag Cloud