subject: A Weeks Worth Of Beach Body Exercises [print this page] I am going to tell you what I feel is the best exercise ever for getting that beach body of your dreams. I am really excited about it because you can burn up to 20 calories a minute and lose as much as 1% of body fat a week!
You will be doing high intensity interval training using a kettlebell. A kettlebell looks like a cannonball with a handle on it and is ideal for swinging. Because of this there is an added cardiovascular element that is usually missing from weight lifting. You will be using this KB to do high intensity interval training which is simply moving from one exercise to another as quickly as possible with as little rest in between.
This is a killer workout. The key to doing these exercises is to do them quickly so that you get your heart rate up and then move from one exercise to another with only a short period of rest in between. When I first started doing this type of training It took me somewhere between 10 and15 minutes to get through two circuits and I was exhausted and sweating profusely.
Day 1: Chin ups, dips, pushups, renegade rows, cross over clean and press, bottoms up military press
Day 2: halos, figure 8, 1 handed swings, step ups, extended dead lifts (standing on a platform)
Day3: chin ups, dips, pushups, renegade rows, 1 armed clean and press, 1 legged bent over rows, high pulls
Day 4: halos, figure 8, 1 handed swings, step ups, single legged extended dead lifts (standing on a platform)
Day 5: pull ups, dips, pushups, renegade rows, clean and press, 1 legged bent over rows, military press
Start doing these exercises on a weekly basis to see the results you want. Like I said before, I could only do two circuits before I was completely exhausted. After a little over a month I have worked up to three circuits which is about a half hour. But this is the key to the whole thing, the intensity of the workout.
You see, most people spend long hours on the treadmill doing low intensity cardio exercises. They may burn 500 calories but, considering a pound of fat is 3,500 calories, they have still got 3,000 to go to lose a single pound of fat. The exercises above are so intense that, even though you will not be working out as long, you will get significantly better results. This is because it will raise your metabolism for long after the workout so that you are burning calories at a higher rate. Remember, it is all about the intensity of the exercise not the duration. If you really want to have some fun get a 50 pound bag of sand and put it in a backpack and wear that when you are working out, you will have a beach body in no time.
