Health & Fitness
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Shake Up Your Workouts With Kettlebells

If you have been trying to break yourself out a rut and free yourself from boredom then complexes may be just what you need.With complexes you perform a sequence of exercises as part of a set rather than repeating the same exercise. Complexes are how to lose weight fast.

Don’t confuse complexes with circuit training because there are much different.A higher level of intensity can easily be gained in a short time period by doing complexes.

You’ll be able to tell that complexes or did are conditioning by the way you will be breathless after a few sequences. I like to limit complexes to about five exercises so they are easy to remember.That may give you a sample barbell complex that keeps me pumped:

1. Do a high pull off the floor with a single motion dead lifts into an upright row.
2. In one massive motion will barbell from your knees stopping at the shoulders.
3. Said barbell to the floor and then lift your shoulders.
4. Bring the barbell back to your thighs then do a bent over row.
5. Return to barbells to your thighs and finish with a Romanian dead lift.

Choose a weight that is appropriate for your weakest lift, but make sure it is still challenging.Make one set repetition of the sequence two or three times. To progress in this routine, you can increase the repetitions of each sequence is set, and eventually increase the weight.

This works well to make long-term improvements as you cycle your training volume. Now I will show you a kettlebell complex that has improve my strength dramatically as well is my overall capability.An old Eastern European training secret, kettlebells are now becoming popular in the United States.

The best place to start is probably with this single bell drills. One kettlebell can be enough to complete your home gym if you combine it with body weight exercise.You could also use it about twice a week to keep your routine interesting. These are some ways on how to lose weight fast.

1. One arm swings.
2. In the one arm snaps, hold the belt over your head.
3. Do a single arm overhead squat.
4. Bring the bell back to bottom and then do a one arm split snatch.
5. Return the bell to bottom and then do a one arm clean and press.
As with the barbells repeat this sequence two or three times for each set on each arm then increase the number of sequences and the amount of weight time.

Here is a sample dumbbell complex and most people have better access to dumbbells than they do kettlebells.

1. Do an upright row separately with each arm, then with both arms together.
2. Front lunges, alternating legs.
3. Alternate legs doing the back lunge.
4. Curl, then push overhead.
5. Do squats while holding dumbbells at shoulders.

Do the same kind of progression with the sequences and weights. Also, I recommend alternating barbell complexes with dumbbell or kettlebell complexes based on the day of the week.

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