Cain Velasquez Kettlebell muscle building workouts to improve body structure plus make the body stronger and fitter

If you want a body like a fitness model, use the Kettlebell swing to build your buttocks, legs and hamstrings and get cut while doing so. To make this happen, you should incorporate multiple exercises in a circuit such as this:

  1. Kettlebell swing
  2. One Leg Bodyweight Wall Squat
  3. Kettlebell swing
  4. Decline Cable Knee Raise
  5. Kettlebell swing
  6. Cable Chest Press
  7. Kettlebell swing
  8. Dumbbell Pullover
  9. Kettlebell swing

This is like doing aerobics but with the law of gravity working against you, and much more productive. Really test yourself by bringing down recovery periods in between activities as you repeat the program. Begin with 30 seconds for the first round and perhaps 10 seconds in the very last round. The changing of movements provides adequate recovery time for your thigh muscles, gluteus maximus and hamstrings. You are utilizing the effectiveness of the Kettlebell swing in a really effective way. You should not work to muscular failure as it could cause an excess of muscle tissue damage. Just the closing couple of moves on the last round is good enough.

In order to develop the quads using the Kettlebell swing, and build many other facets of health and fitness consider this particular metabolic resistance training circuit:

  1. Kettlebell swing
  2. Smith Machine Deadlift
  3. Kettlebell swing
  4. Hyperextension
  5. Kettlebell swing
  6. High Barbell Front Raise
  7. Smith Machine Shrug
  8. Kettlebell swing

Be sure to carry out 2-6 rounds. Test yourself by bringing down rest periods between exercises as you repeat the program. Begin with 60 seconds for the initial round and 15 seconds with the very last round. Compared with run of the mill cardio which eats up muscle , working with weight using this method causes you to increase the size of muscles and to reduce weight. Over time you will be able to try heavier weights with much less rest in between exercises.Once you get to the conclusion of each circuit, take a breather for approximately 10-60 seconds after which repeat. For a total body fat loss workout, work with roughly 5-10 reps on every single movement and take rather longer rests in between sets.

If you want decent looking glutes and quads, you will have to strip away the fat too. Here is an example of metabolic training using the Kettlebell swing to do just that:

  1. Dumbbell Deadlift
  2. Kettlebell swing
  3. Decline Bench Leg Raise
  4. Kettlebell swing
  5. Bent Over Row
  6. Kettlebell swing
  7. Prone Incline Hammer Curl
  8. Kettlebell swing
  9. Smith Machine Calf Raise
  10. Kettlebell swing
  11. One Arm Seated Overhead Tricep Extension
  12. One Arm Seated Neutral Dumbbell Wrist Curl

Exactly how many rounds you finish would depend on your fitness levels but attempt a minimum of 3. Because each individual movement trains the body in a different way, you are able to work out at a fast tempo. This can help to get larger sized muscles and trim off fat. Distinct from run of the mill cardiovascular exercise that burns muscle away, using weight using this method causes you to hypertrophy muscles while stripping away fat. Don’t hurry the exercises. Really center on the quadriceps and butt using heavier weights.

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