Robbie Lawler UFC fitness routines for rehab of knee chondromalacia

If you want a challenging physical workout, have a shot at this:

  1. Barbell Jumping Squats
  2. Kettlebell swing
  3. High Inverted Row

The number of circuits you perform will depend on your current physical fitness although try out no less than 2 for starters. Test yourself by lessening recovery intervals in between exercises while you repeat the rounds. Get started with 60 seconds for your first circuit and maybe 10 seconds for your last round. Slowly and gradually increase the load on the Kettlebell swing as you work through the rounds. Don’t hurry the exercises. Really center on the glutes, leg muscles and hamstrings using more weight. If you need to burn off fat, cut down recovery periods, but still train with substantial resistance.

To improve the quads using the Kettlebell swing, and build up a few other components of health and fitness attempt this particular metabolic resistance training workout:

  1. Kettlebell swing
  2. Barbell Side Lunge
  3. Kettlebell swing
  4. Decline Leg Raise With Hip Thrust
  5. Kettlebell swing
  6. Dumbbell Flys
  7. Kettlebell swing
  8. Rope Crossover Seated Row
  9. Smith Machine Seated Calf Raise
  10. Kettlebell swing
  11. Two Arm Cable Tricep Kickback
  12. Kettlebell swing

How many circuits you carry out is dependent upon your own physical fitness although try at least 2 to start with. Take around 15 seconds between sets. Little by little raise the load on the Kettlebell swing as you continue through the workout. Don’t rush the routines. Really concentrate on your buttocks and hamstrings through heavier weights.

To get a quality fat burning, muscle development session using the Kettlebell swing, check out this:

  1. Kettlebell swing
  2. Exercise Ball Wall Squat
  3. Kettlebell swing
  4. Knee Pushups
  5. Kettlebell swing
  6. Incline Bench Cable Row
  7. Kettlebell swing
  8. Barbell Upright Row

Seek to accomplish 3 to 6 circuits. You only need minimum recuperation in between different activities. In some cases moving over from one to the other is all you need. Unlike low intensity cardiovascular exercise which eats up muscle tissue , using resistance this way enables your body to pack on muscle mass while stripping away fat in the body. At some point you will be able to use heavier weights with considerably less rest.

One way to improve your butt muscles, leg muscles and hamstrings and immediately increase strength is to alternate the Kettlebell swing with other exercises. The following is a good example of a metabolic strength training routine:

  1. Narrow Stance 45 Degree Leg Press
  2. Kettlebell swing
  3. Weighted Hanging Knee Raise
  4. Kettlebell swing
  5. Reverse Grip Smith Machine Bent Over Row
  6. One Arm Cable Front Raise
  7. Kettlebell swing
  8. Toes In Smith Machine Calf Raise
  9. Kettlebell swing
  10. Kettlebell Pistol (One-legged Squat)
  11. Kettlebell swing
  12. Dumbbell Reverse Preacher Curl
  13. Cable Shrug

The total number of circuits you get through depends on your own physical fitness but attempt at least 3 if you’re able to. Challenge yourself by cutting down rest periods between activities as you work through the workout. Start with 50 seconds in the first circuit and maybe 10 seconds for the ultimate circuit. Compared with low impact aerobic exercise that burns muscle away, implementing weight this way enables you to increase muscle size and to achieve fat loss. You don’t need to rep out to failure on all sets. Just the final few repetitions on the last circuit is ample.

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