"Metabolic Acceleration"

I have been reading a lot of articles by Alwyn Cosgrove, over the past couple of weeks.
Especially what he has to say about Fat Loss, being someone who struggles with his own
"Battle of the Bulge"

What Alwyn has to say makes perfect sense, I highly recommend his article the Hierarchy of Fat Loss for an interesting read.

Today I got Alwyns DVD "Metabolic Acceleration" a very educational DVD. Here are some of the routines he discusses on the DVD that are great for Fat Loss and also training large groups.

• Timed Sets
• Density Training
• Tabata
• Complexes
• Finishers

All of these protocols are perfect for the kettlebell enthusiast.

Timed Sets:
Traditional Circuit Training, for example 40/20 work rest.
Usually performed with 3 exercises 1 upper, 1 lower and 1 core for 3-5 rounds.

• Kb Lunges r/l
• Kb rows r/l
• Hot Potato Drill

Density Training;
pair up 1-3 exercises, for example 1 lower, 1 upper, 1 core.

Perform 5 reps of each exercise and perform as many rounds as possible in 10-20 minutes.

• Swings
• Push-ups
• sit-up

Tabata:

The classic 20/10 protocol. I was at a conference by Anthony Dilugio of Punch Gym, a few weeks ago and he said that a true tabata can not be performed with swings, because you can only move so fast when performing a swing, and when doing true tabatas you need to move as fast as possible. I agree, but the protocol itself can still be used when using kettlebells for an effective workout.

Tabata This:

Swings
Thrusters

Complexes:

Putting exercise pieces together to form a complete workout.
Usually 3-6 exercise strung together for 3-6 reps, performed for 3-6 sets.
For example:

perform with the right then the left for each exercise.

• Swings
• Clean and push press
• High pull
• Snatches

For the best in Kettlebell Complexes check out DVD's by Steve Maxwell, his
"300 kettlebell Challenge" is one long complex, also his "Heaven and Hell" workout is one of the hardest kettlebell complexes a person can perform.

For Fat Loss and group training check out these workout protocols, a perfect way to add variety for yourself or your clients.