Category Archive new york

NYC ~ Linkin Park ~ Kettlebell Workout

After reading a post over at Alwyn Cosgrove’s blog, one of my favorite mentors on Earth, I decided this would be a great opportunity to workout in a pinch. I needed to jump aboard a bus taking me to New York City so efficiency today is key!

Why am I going to NYC? Especially when Boston is sufficiently gorgeous this time of year?

Well Boston ain’t got LINKIN PARK!! 🙂

Especially not performing live tonight at the Nokia Theatre in Times Square on the very same day as their new album releases. STOKED!

Back to fitness =) Before I ramble…

So after training the family at the studio from 5:30 – 8:15 this morning (Kara, Jess, Eric, Dan, Erin and Bill – and a few people who will remain unnamed who miss their workout times LOL) I took part in my own quick little kettlebell session to burn some extra calories before I go NUTS tonight at the show.

I followed a portion of a pretty cool study/workout. Simplifying this, read Alwyn’s blog post here:

A new study that I just reviewed (for our upcoming fat loss seminar) had ten
subjects undergo a customized kettlebell snatch workout.

The researchers
had the subjects establish their maximum kettlebell snatch rate per minute, and
then the subjects performed ¼ of the max reps in rounds of 15s on, 15s off for
20 mins alternating arms. (For example, if they performed 20 reps in their max
test, they would work at a rate of 5 snatches every 15s for the workout).

So the workout was e.g. 5 KB snatches in 15s with your right hand, rest
15s, and then repeat with your left hand and rest. That would be one minute (or
one round), and this was repeated for twenty minutes.

Caloric burn was
13.6 cals per min aerobically and 6.6 cals per min anaerobic (20.2 calories per
minute). That’s a very intense workout and the subjects showed heart rates of
93% of max on average. But again, as I pointed out before – you’re burning a ton
of calories per minute, but the reps are a lot lower (and less heavy on the
joints) than a traditional cardio workout (such as running sprints).

Kettlebell training can be a fantastic, perhaps even more effective than
traditional methods, cardiovascular training tool.

-AC

Pretty cool eh?

So I handled a 16kg (35 lbs.) for my sets up to 15 minutes. Supposedly I burned 303 calories. Not bad, but I really on a delt kick so that’s another reason I took on this workout haha.

If I had followed this, or similar, for a full 45 minutes that would be about 900 calories. Is this true? Who knows? But it’s definitely worth a shot!!

Live your dream!

And be efficient,

Rob

Mommy Fat Loss Expert Maximum Fitness magazine Fitness Advisory Board Member Belley Fitness TV, Host

Robert Belléy Fitness
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