When people think of “weightlifting,” they often conjure up images of super-huge body types like powerlifters and bodybuilders. While most men may enjoy the idea of brute strength and massive pecs, the type of training necessary to get that physique is not for everyone.
However, weightlifting benefits everyone! By combining a unique weightlifting routine with high-intensity cardio training and a quality diet, you can achieve amazing results!
Training efficiently means crossing three planes of motion every time you do any exercise; gone should be the days of standing tall and doing a bicep curl or sitting at a machine and isolating one motion. Those movements should be reserved for the professional bodybuilders who are using incredible amounts of weight to build the maximum amount of muscle mass. If your desire is to have massive guns and you have three or four hours a day to spend at the gym, then that type of training is right for you. If, on the other hand, you are looking to build the ripped, toned and fit body of a surfer (www.extreme.com) or a fitness competitor (www.bodybuilding.com) then the Kickfitsports 800 Calorie Workout is the most effective.
Kickfitsports techniques are based in the dynamics of movement across the three planes of motion for any one exercise and any movement (for more information on the three planes, go to www.kickfitsports.com).
All exercise involves static, eccentric and concentric muscle contractions (www.gunnarpeterson.com). Static contractions develop muscle tension without movement, while eccentric contractions involve the development of tension as the muscle lengthens. Both of these are vital for control of movement. A good example of all three types of contractions, while crossing several planes of motion, is the leap lunge with a curl. As you jump up, execute a dumbbell curl upward and as you land, slowly lower the weight.
Now that you are educated on the different types of movement, get ready for the workout. This combination guarantees incredible toning and fat-burning benefits and, most importantly, guarantees to be brutal!
Warm Up:
First, make sure you have a thorough warm up and stretching routine.
1. Jump Rope (3 minutes)*
Grab a jump rope and start jumping.
  2. Single leg bicep curls
(20 reps)
Place an exercise ball in front of you. Holding a pair of dumbbells at your sides, tighten up your core and place one foot on the ball. Begin slowly curling the dumbbells upward as you work your entire core for balance.
  3. Leap lunges (20 reps)*
From a standing position step back and lower your knee to the ground. Keeping a ninety degree bend in the front and rear leg, pause and hold.
Now explode upward. As you jump, alternate your legs front to back.
Kickfitsports 800 Calorie Workout
Do the entire circuit 5 times
1. Jump rope for 10 minutes.
-When jumping rope, make sure
you have the proper length
rope (standing with both feet
on the center of the rope your
elbows should bend at a 90
degree angle).
-Do not lock your knees!
 2. Uppercuts for 3 minutes.
-The uppercut is a circular punch
originating from lead leg
and beginning with a preliminary drop in
stance.
-The motion originates from the lead leg and
begins with a preliminary drop in stance.
-The elbow should not extend more than 5
inches from the
body.
3. 20 Single leg bicep curl on ball.
-Place an exercise ball in front of you.
-Holding a pair of dumbbells at your sides,
tighten your core and place one foot on the
ball.
-Begin slowly curling the dumbbells upward as
you work your entire core for balance.
4. 30 Leap Lunges
-From a standing position step back and lower
your knee to the ground.
-Keeping a ninety degree bend in both the
front and rear leg, pause and hold.
-Now explode upwards. As you jump,
switch foot positions, so that the rear
comes forward and the forward foot falls
back.
5. 40 Uppercuts
(See technique above)
Stretch and cool down.
Time: 45 minutes
Fitness Tip: Doing this 800 Calorie Workout four times a week will result in a 3200 calorie burn.** To drop 1 lb. of fat per week with this exercise program requires you to lose an additional 300 calories a week. This can be achieved by dropping 300 calories a week from your diet by reducing your daily intake by approximately 60 calories a day for 5 days.
Eliminate soda, breads of any sort (cakes, muffins, cookies) and other simple carbohydrates.
For more information please visit us at www.kickfitsports.com
*If you have knee issues then you should warm up by biking and replace the leap lunge with a step back lunge with each curl.
**Data based on a 160-lb male, the results illustrated are typical for those that follow the exercise routine and dietary tips presented .The model is a Kickfitsports practitioner and no airbrushing or Photoshop techniques were used in the photos. |
