Ok, so you’re pinched for time and you don’t want to have a lot of moving parts to your kettlebell workouts. You need something you can do quickly that will help you burn off maximum amounts of fat globules.
In this video I show you how you can do just that.
Best part about these workouts is that you really can get A LOT of work done, at a very fast pace, in a short period of time.
How does this work?
It follows this simple, 3-Step Formula we use:
IE + ET + LA = RFL
IE = Intense Effort
One of the little known or often forgotten secrets for rapid fat loss is putting forth an intense effort.
That’s one of the reasons sprinters are as lean as they are.
The problem is that it’s hard to go from zero to intense in most exercises (like sprinting) without getting hurt.
Sure Swings will do this for some, but for many, if not most, the Swing just doesn’t cover the ET or LA in this equation.
Remember, we’re not talking about fat loss here, but rapid fat loss.
ET = Excessive Tension
One of the things most people don’t know how to do is create or withstand tension let alone excessive tension.
What is “excessive tension”?
It’s intense and prolonged muscular contractions that challenge your body’s energy systems and of course your mental toughness.
This excessive tension causes you to burn calories at an accelerated rate through increased heavy breathing and energy expenditure and part 3 in the 3-step formula –
LA = Lactic Acid
Lactic Acid is one of the by products of intense exercise.
It’s downside is that it interferes with force production – which means you can’t contract your muscles maximally and your quality control can go right out the window.
The upside for fat-burning is this:
An increase in blood lactate increases growth hormone.
And growth hormone burns fat.
(Ok, that’s the simple science – there are some more steps involved, but they’re not important to get the message across.)
And RFL – well, that stands for Rapid Fat Loss.
Speaking of…
Here’s the workout from the video:
Double Snatch x 30 seconds
Double Press x 30 seconds
Double Front Squat x 30 seconds
Double Swing x 30 seconds
That’s 2 minutes of work.
Work: Rest = 1:2, so work is 2 minutes and rest is 4 minutes.
Perform a total of 3 sets.
That’s 6 minutes of work and 8 minutes of rest for a total of 14 minutes.
That’s all you’ll need.
Trust me. 😉
And how often would you do that workout?
Once a week. That’s Day 1 of a program called “The Long Haul” – perfect for rapid fat loss – from my book, More Kettlebell Muscle. The other 2 days are slightly different. The exercises change and so do the length of the complexes.
By the way, that’s a BIG MISTAKE most people make when designing these types of programs – they don’t put enough “waviness” in the load. You can’t just do the same workout over and over – your body rapidly grows accustomed to it and your results dry up like water in a desert.
Test this thing out and leave your comments below.
I’m gonna test it tonight. I’m driving my wife nuts with all my crawling around the back yard, so this should calm her down . . . at least for now. Give up the other two days and I’ll let you know about those as well!
John – this and crawling – get ready to see some BIG changes!
Hello Captain,
How do you pick your exercise placement?( which exercise when in the combo )
And where is this ” MORE, KB MUSCLE” book?????
Tim – Great question – it’s a complex answer, hence the moniker, “Captain Complex.” 😉 (Not really the reasons for the name – August 2009 Hungarian RKC – but that’s another story…) I’ll get to that question and others in upcoming email…
I’ve successfully worked through your KB Burn Extreme program and loved it. What I like about the video above is the lactic acid training aspect. For a while now my regimen has really emphasized building lactic acid to stimulate the growth hormone, albeit focusing on one set of muscle groups a day (i.e., chest and back, legs, and shoulders and arms) for around 45 min (Mon/Tues/Rest/Thur) per workout. Anyway, the only thing i changed in your workout was the rest period to 2 min to keep the lactic acid tension high. Thanks for everything you’ve done for me.
Dave – Yup, the LA component is quite big on this. Since you’ve been working on the LA component for awhile, it makes good sense that you’d cut the rest times down. However, when first starting out, you should stick with the time-tested prescribed rest periods. Glad you were successful with “EXTREME!” – you ever send me your before/after stats? If not, please do so! And glad to help.
Shaking……you said it in the video. This is exactly the way I felt using extreme. Recovery was always the issue with KBE. Certainly feel the furnace being turned up.
Don’t mistake simple for easy.
Exactly, Mark. “EXTREME!” is extreme, hence the name. And the brevity of the program. 🙂
I can’t wait to try it tonight. Just loving my new found training – Using Kettlebells…………….
Sweet, Michelle. The more you use them, the more you’re going to love them!
Workout is very demanding and brutal!!! even more so than Kettlebell Extreme… I bit off more than I could chew after the first set and had to use a lighter pair of kettlebells for next two sets (quite humbling) but got through it.. The rest intervals of 4 min. is a definite must with the start of this program as well as using lighter kettlebells to get through the complexes.
Scott – Yes it is, very brutal. Most people see that 4 minute rest and think it’s too long. If it is, they’re using a weight that’s too light.
Friend Geoff,
HOLY STUFF!!!!!!! It hurts to type! I have been looking for a tweek on KBM, and then you send this. Part of me hates you just a little bit. For that I say thanks and keep up the good work. I’ll keep you updated.
Steve – yeahhhhhh… but this is much more than a tweak.
Hey Geoff-
I love the workout and the emails you keep sending. I’ve been looking all over for More Kettlebell Muscle and can’t find it anywhere. Can you point me to the right place so I can pick up a copy? Thanks!
Keep your eye on your email, Chris…
Sweet! Thanks, Geoff.
When are you releasing MKM?
very, very, very soon, Peter….
I’ll be impatiently waiting…. Lol
Are you releasing it today?
Geoff,
I was completely “humbled” by this workout! I’m a “former” RKC (I say former because my 2 yrs have elapsed) and have been, well lets just say it as it is, lazy lately. I did this with (hanging head low in embarrassment) double 8kgs. Yes, that says “8”. BUT….I hold my head up high because I loved it and I plan to keep it up and keep moving up in bell size! When’s a good time, in your opinion, to feel it’s time to move up in size? I can do dbl 12kg’s now-all those moves, but not together in a sequence like that and probably only for 15 seconds, not 30.
I’m excited about this one-it’s a great workout!
Thanks!
Geoff,
Can’t wait to try this tomorrow morning, should be a fast, ass-kicking workout to start the day!
Thanks man.
Wow this looks brutal (-ly effective)!
Now I love me some HIIT as I can get an effective fat-burning working in about 20-30 minutes… but you look like you’re getting in twice as much in only 6 minutes of actual work.
I only have single kettlebells though, how can I modify your routine?
I’m in the same boat with single kettlebells. I’m interested in hearing how or if it can be modified.
Simple, Jack. Use a mixed-match pair of KBs and switch sides each set.
You have no idea how much I regret taking random internet people’s advice about weight training. When I was growing up, I was a chubby boy, so while all of my friends were simply skinny, no interest in sports or gaining muscle whatsoever, I decided that I just want to lean like they are – and my biggest mistake was believing that if I started working out I would build muscle underneath my fat and it would make me look even fatter!
Fortunately, I discovered that muscle works against fat and weights are in fact my best friend.
Thanks for sharing this, I’ll make sure to check out your book!
Currently finished week 7 of the Long Haul. Using 45’s. Heavy day is 10 out of 10 on on the misery index. Medium and Easy, I finish. A challenge sure, but can finish. Sets 3 and 4, I had to just do reps. Heart rate was 208. I quit at 16 minutes out of 17:30.
Yup, it’s a brute, that’s for sure. How’re your results?
Where can we buy your book?
Geoff..i just did this with 2x16kg’s..DAMN!!!
Great demo!
I did a similar routine yesterday but for reps instead of time. Really builds up a sweat!
Thanks