The Iron Supplement: A Resistance/Interval Multi-Task

6/16/08 Posted in Kettlebell Crazy  |  0 Comments

Here is a postscript to the article on Alwyn Cosgrove’s Hierarchy of Fat Loss: after steps 1 & 2 (“correct nutrition”–and “correct nutrition”), it’s entirely possible to do a little multi-task by incorporating steps 3 & 4 (“resistance training” and “interval training”) into yet another unit–with the kettlebell, naturally, or a dumbbell, unnaturally. For example: cleaning a bell to the shoulder for a squat and miltary press in a super-set; followed by swings, for strength-cardio.

If you have a matched set of weights, try a Mike Mahler widow-maker (or widower-marker, if you please): squat down with hands on bells, do a “burpee”–or, squat-thrust–and a push-up; return to squat postion, adjust bells and clean them to shoulders; do a front squat, stand and transition into a miltary press in one smooth movement. Repeat 5 times for one set. Set ‘em down, wheeze for a minute or so to catch your breath, and do it again. See how many sets you can do in 20 minutes–or with the remaining lung tissue you still may have, 30 minutes. Finish up with some swings–or, to step it up a notch, incorporate a swing into the aforementioned superset (bells between feet, squat, grab bells, do a burpee, return to squat, reposition bells, swing, clean, press, repeat 5x=one set). You’ll have your cake and heave it, too: resistance and interval training in one sweat bath, without the dishonor of aerobics–although you may wish you were doing aerobics!