Article Link Wanna lose weight with just 2 exercises? Get out your kettlebell! :)

[Debbie S.]

Originally Posted by naturallove

Do it Debbie, do it! (I'll cheer you on from a seated position.)

I'll add this on tomorrow after my strength workout and report back.

From the article:

Here's how it works: You do 15 repetitions of the kettlebell swing (you can also use a dumbbell for this), followed immediately by 15 reps of the squat thrust. (See below for descriptions of both exercises.)

A squat thrust is different from a burpee. A burpee includes a push-up and a jump, which is quite a bit harder than just a squat thrust. He does say in the squat thrust tutorial clip that you can do a burpee instead of a squat thrust if you want to make it harder.

[caligurl]

well that answers my question.... no jump... (i can't read the article from work... it's blocked)

[loulou]

There was no mention of how heavy the kettlebell should be to be successful. I'll do it but have to start out lighter on the kettlebell swings. I hurt my shoulder going too heavy on some of the Atletica exerises.

[momof10]

Originally Posted by Rozy

Sounds like fun!!!

LOL!!! It does sound like fun. Do we have a warped sense of what fun really is? I think I might try that tonight.

Cheryl

[Sara1000]

Last time I tried to do burpees I reactivated a butt injury that had taken me 3 years to recover from - don't know what caused it originally or what about the burpee was so bad. Fortunately I seem to be getting over it fairly quickly this time (it's been about 3 months and I can now sit without pain most of the time).

I have been doing FIRM Express but am having to modify some of the jumping and the burpee type moves - at those times I am using my high step at 12 inches and doing step ups as quickly as I can - I get about 6 in the 8 second blasts and that raises my HR quite nicely. I believe these workouts burn fat just as well as the one described in the article.

But of course I have no scientific evidence for that - just the FIRM's claims.

[slysam]

This exercise sequence is in one of the Kettlebell Bombshell workouts (I think the upper body workout) but she does it with, if I recall correctly, 2 ladders of 10. I think her burpees were with the jump. The two minute break between sets is a little much, but this could easily be adapted by doing ladders of 15 so the rest is shorter.

[Jane P.]

In the book, New Rules of Lifting for Abs he has you doing one of these two exercises after each weight workout (the weight workouts are done 3X a week). I forget the amount since I don't have the book at hand, but it's part of his metabolic training protocol.

I'm sure you could use other moves, such as rapid squats with shoulder presses if you didn't want any impact.

[lreidgreen]

I did a similar workout from Zusana that went like this:
10 swings
10 squat thrusts
10 swings
11 squat thrusts
10 swings
12 squat thrusts
etc. all the way up to 20 squat thrusts.
Its tough!
I may try the workout mentioned in the original post tomorrow.

Leslie

[icebergslim]

OK, I decided to do this today after Skogg Flow level 4. It was a good finisher. I was able to finish this and I was wiped out. I can see this being a great fat burner, no doubt. I did 1/2 burpees and the rest squat thrust. Either the burpee or squat thrust is a known great overall full body weight exercise. Definitely will incorporate this one.

[Debbie S.]

Reporting back.

I did this after P90X+ Total Body.

My time was 13:08, which wasn't bad considering I had just finished my normal workout.

Zuzana's workout that is mentioned above is definitely tougher than this one. I've done that workout, and it is tough. Zuzana's burpees are always a full burpee. She is the burpee queen. All her short workouts are super intense, and they do make great finishers.