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Tuesday, August 9, 2011 4:30 pm Written by: Adam Campbell • • • • • •
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A few months ago, I asked Alwyn Cosgrove, C.S.C.S. -- one of the world's top trainers -- to create a cutting-edge fat loss program for Men's Health. And, of course, he obliged. But a curious thing: One of the workouts in the plan featured just two exercises. That's right: When asked to create a super-effective, calorie-torching routine, Cosgrove gave us a workout that had readers do only a kettlebell swing and a squat thrust. This confused some folks, who wondered, "How can you lose fat with just two exercises?" Cosgrove's response: "Running is just one exercise, but no one questions that when it comes to burning fat." (Another great way to lose fat: Avoid The Worst 20 Drinks in America.) He makes a good point. And in fact, once you understand the philosophy behind Cosgrove's routine, you start to see why it works so well. But first, an explanation of the actual routine itself.
you can just start with a lower number.Here's how it works: You do 15 repetitions of the kettlebell swing (you can also use a dumbbell for this). Sure. But that's okay -. And these aren't just any exercises: They're movements that challenge your entire body. That'll light your muscles on fire. So this is actually a "lowimpact" workout that you can do at a high intensity. (Click here to see The Best New Exercises for Men. (And for another fast way to fight fat. and have you gasping for air (in a good way).) What's more. do 14 reps of the swing and then 14 reps of the squat thrust. And this workout forces more of your muscles into action than you'd ever use while jogging for the same duration.from 15 down to 1 -. and work your way up as you improve your fitness. I recommend this strategy. making it ideal for overweight folks. This is called a countdown workout. check out this awesome 9-minute kettlebell workout.) Without resting. ThePostGame brings you the most interesting sports stories on the web. It'll also boost your metabolism for hours after your workout. I suggest you try it. So you'll do those 240 reps in just 12 minutes or so. these aren't joint-pounding exercises. (In fact. you can always take a breather and repeat the routine. (See below for descriptions of both exercises. Without resting. and then 7 reps of . followed immediately by 15 reps of the squat thrust. like 8. if you want an even greater challenge. What's more. Continue this pattern until you complete only one rep of each exercise. your muscles require energy to help you move. Follow us on Facebook and Twitter to read them first! Remember: Whether you're running or lifting. do 7 reps of the kettlebell swing. That's 240 repetitions. If you think that sounds too easy or too fast.) They're also done at a fast pace. followed immediately by 8 reps of the squat thrust. The best part: You can do the routine without even leaving your house. You may find you can't even finish. that's just two exercises.) How to do the countdown workout: Do 8 reps of the kettlebell swing. since all you need is a single kettlebell or dumbbell. unlike jogging. but do the math: If you complete the entire routine -.you'll do 120 repetitions of each exercise. it'll only take you about three seconds per rep. On average.
Kick your legs backward—into a pushup position—and then immediately reverse the move and quickly stand up from the squat. Don't Miss. Kettlebell (or Dumbbell) Swing Bend at your hips and hold a kettlebell (or dumbbbell) with both hands at arm’s length in front of you. That's 1 rep. A reminder: Don’t overdo it. so that you swing the kettlebell between your legs again. Bending at your hips and knees. • Hoops Coach's Funeral Draws Heavy Hitters >> • Are Deer Antler Supplements Undetectable? >> • Bluegrass Lore: The Legend Of Richie Farmer >> . it should stay naturally arched when you bend at your hips. Watch the video below to see fitness expert David Jack show you how to do the kettlebell swing with perfect form. To make the exercise even more challenging. Make sure you don't round your lower back at any time. just stop there. you can jump up from the squat instead of simply standing up quickly. Allow momentum to swing the weight—you're not trying to actively lift it with your arms.the squat thrust. Now rock back slightly and “hike” kettlebell between your legs. squat down and lower your body until you can place your hands on the floor. An important note: This isn't a complete workout program. but it is a great routine that you can do almost anywhere. Watch the video below to see strength coach David Jack do the squat thrust. Continue to swing back and forth. Squat Thrust Stand with your feet slightly wider than shoulder-width apart. and so on. and swing the weight to shoulder height. anytime. thrust your hips forward forcefully. And it's a fantastic substitute for 15 minutes on the treadmill. start with a higher number. Reverse the movement. As you become better conditioned. Then squeeze your glutes. until you work your way down to 1. If your form breaks down during the routine. adjust your starting point so that you can work all the way down to one without having to stop. Then next time.
• Yanks-Sox Rivalry Stalls With Stale Story Lines >> • Ed Moses: Back In The Pool After 6 Years >> • • • • • prev 1 2 3 next Tags: Adam Campbell. steroids! Never trust a guy with a last name that's also a first name. Alwyn Cosgrove. Squat Thrust. Calorie Burning. Subscribe by email Subscribe by RSS . Men's Health. Kettlebell. PHSA. Fat Loss. Fat Burning. Weight Training Bookmark this permalink • • • • • • • 9188 858 Digg ShareThis Email Print Disqus • • Add New Comment Showing 10 of 632 comments Sort by • D 6 minutes ago • One word. Dumbbell Swing.
A strong back makes all exercising easier. not a weight gain excersice though. It takes alot to make me respond to news and I could not wait on this one.. and do the excercise we did in school. off. running. and playing ball. movement. and diet. Such as. I would never buy kettles or do these moves. i never gained weight from it anyways.. If we would think back.• Jillene 7 minutes ago • • Gone 8 minutes ago • Nice watched both videos.. I do kettle ball swings regularly and I was swinging way to low and too much swing in the hip. I am in great shape because of my consistency. we would be much better. swigging. I have never had to use a back support because I carefully and slowly developed a strong back and so can you.. jump rope. self motivation. ( I know you can think of others). you need to choose how you want to live! Back to basics exercise. 3 people liked this. I have never done these moves or worked with kettles and as a pro I can tell you DO NOT do these moves unless you are fit.. i hated it but it helps out with all muscles in the body. chops 23 minutes ago • WARNING: DO NOT DO THIS UNLESS YOU HAVE A STRONG BACK. Thats all it takes. Jacob J 23 minutes ago • • • I was in the police academy and we used to do those all of the time. are great. SB 23 minutes ago • • • • • I'd like to do a squat on this writers dumb face. consistency. Which means you are already in shape. Thanks Jillene I know what those two exercises are: in out • 1lifeaz 19 minutes ago • People. 1 person liked this. can't wait to try it with a hinge movement instead!! Love the second video also reminds me of the Good Mornings that I do. Just something to think about. monkey bars. I am 59 yrs old and have been lifting weights since I was a teenager. and eat the simple foods we would eat. mindset. . 1 person liked this.
She is a public speaker.• • 1 person liked this. Superset Me. What would have been helpful in the article is advice on weight. AmToo 32 minutes ago • I appreciate the demo of the kettlebell swing.. read the article. You are reading but are not understanding the contents.S. That means there is more to this and not just two . in order to save novices from injury. Cathie Bella 30 minutes ago • • • I will stick with my five mile a day hike and strength training 3 times a week :) 2 people liked this. including a gold as part of the U. 3 people liked this. Check out her website KaitlinSandeno.. Kettlebells come in many different weights. it said that these are two excercises from the routine. 4x200-meter freestyle relay team at Athens in 2004. I think telling people to lift weights or kettlebells requires some advice about the AMOUNT to start with. 1 person liked this. Hector 29 minutes ago • • • Come on people.com. Written by Kaitlin Sandeno Kaitlin Sandeno won four Olympic medals in swimming. The "standard" used in Eastern Europe and Russia is approximately 35 lbs. . • Training Day. coach and blogger. but that's too much for some people..
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