In a recent YouTube video, kettlebell workout master Eric Leija demonstrated a fat burning workout that includes simple body weight exercises and more advanced kettlebell flow movements to hit every part of the body.
First things first: Leija demonstrates a 2-lap warm-up that changes five times on each side from a child’s pose to a kneeling mountaineering position. Then start with the bottom of the bell pressed against his chest and make a loaded “good morning” hinge, then grab the bell’s handle and get into a horned crouch. He repeats this for 10 repetitions. “Keep a soft piece on your knees in this hinge,” he says. “I̵
The actual workout begins with 5 reps on each side of the kettlebell waiter squat, holding the bell in one hand and supporting the handle with the other. “Slowly and in a controlled manner, keep that chest upright,” he says. Next, he goes from a plank to a mountaineering position, this time with a range that does 5 reps on each side. Repeat these sets a total of four times after a break of 60 seconds.
Leija’s next sentence starts with a combo move: kettlebell row to cheat cleanly. “Use your other hand to help clean and guide the bell around your wrist,” he advises. He does this for 5 reps on each side and then goes straight into 10 pushups. All of this must again be carried out four times with a break of 60 seconds in between.
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The finish round begins with a 3-move flow: Cheat Clean to Squat to press, with each repetition change sides for a total of 10. The second flow is a kettlebell pull-in sit-up that is done for 10 reps: the key to this is being as slow and controlled as possible to engage the core as you descend from the sit-up. “The slower you are on the way down, the more you will make those abs shine,” says Leija. As this set is more intense, Leija recommends doing it three times in total, keeping a break of 60 seconds in between.
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