Sample Diet To Burn Fat And Build Muscle
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The humble kettlebell is one of the most versatile weapons in the war against body fat. Created by Ross Edgley and extracted from The World's Fittest App, this circuit fuses four movements into one giant 'flow'. Your task is to make it through every rep of each in one quick complex, only resting after each complete round. You've got four to do in total, for a workout that engages the huge muscle groups of your lower body to torch as many calories as possible. Maybe avoid unnecessary stairs tomorrow, though...
1A) Kettlebell Swing: 20 reps, go straight to next move
Your aim is not to drop the weight until the end of each circuit. You're swinging to start with. Begin the movement by hiking the weight back between your legs, bending only slightly at the knees.
Forcibly extend your knees and hips to propel the weight upwards to eye level. Control the return along the same path back between your legs for the next rep. After 20 reps, go straight to the next move. That kettlebell should not touch the ground!
1B) Kettlebell Goblet Squat: 15 reps, go straight to next move
Stand with your feet shoulder-width apart and hold the kettlebell by the sides of the handle and tucked under your chin. Clamp your elbows in to lock the weight into position. Drive your hips back then down to drop into a squat.
Keep your back muscles switched on and fight the urge to lean forward. Now drive through your heels to stand back up, squeezing your glutes at the top of each rep. Go straight to the next move.
1C) Kettlebell Lunge: 10 reps, go straight to next move
After your last Goblet Squat, grab a second kettlebell and hold them in the front rack position - the weights should be nestled under your chin and secured with your arms against your chest with the handles together in the middle.
Keep you core tight and lunge forward with one leg, bending that knee to drop down until your back knee touches the ground. Focus on keeping your lower back straight. Push back through the front leg to stand up, then repeat on the other side. Alternate sides each rep. Go straight to the next move.
1D) Kettlebell Kneeling Press 10 reps, rest 60 seconds and then go back to 1A) Kettlebell Swing. Do 4 circuits
Drop the second kettlebell and begin in a half-kneeling position, left leg forward and the kettlebell in your left hand, held on top of your left shoulder in the front rack.
Tense your core and press the kettlebell directly overhead, until your arm is straight. Lower under control. Do 5 reps on one side and then swap. Rest 60 seconds before starting the circuit again with 1A) Kettlebell Swing. Do 4 circuits in total. Good luck!
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The World's Fittest App
From the team at Men's Health UK and athlete-adventurer Ross Edgley, The World's Fittest App puts 4 individual 12-week training plans at your fingertips. They have been designed using simple moves — each with an easy-to-follow video demonstrations — and only basic gym kit. All the plans are based on sports science fundamentals to make you fitter, leaner, stronger and faster, whatever your starting point and whatever your goal. Available on iOS and Android, start transforming your fitness today. It's the best day to start.
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David Morton David Morton is Deputy Editor at Men's Health, where he has written, worked, edited and sweated for 12 years.
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Sample Diet To Burn Fat And Build Muscle
Source: https://www.menshealth.com/uk/workouts/a30855442/kettlebell-workout-belly-fat/
