Wild Physique Fitness
So one day you woke up and discovered that the carb monster has surreptitiously absconded with your abs. Pffft! Gone. Left in their place is a fleshy version of Nebraska terrain – smooth, featureless. If you were driving a tiny car across it, you'd eventually fall asleep from boredom and not wake up until you crashed into the base of Devil's Tower in nearby fleshy Wyoming.
If you're like most people, you try to get your abs back by doing cardio or stuff that makes you huff and puff and sweat. The trouble is, that's the wrong way to go about it.
Consider that biking for a half hour burns about 150 calories, or that even high-intensity stuff like hiking uphill, playing some serious b-ball, or even heavy weightlifting only burns about 220 calories in the same time frame. Even if you did an hour of any of those activities a day, you'd only burn about a half pound of fat a week. No, when it comes to burning fat, you're far better off restricting your eating.
However, there seems to be one physical activity that's an exception to the rule. It seems that kettlebells, used in a particular way at least, can burn an amazing 400 calories in just 20 minutes.
In this program, I mixed my top physique transformation program with the metabolic impact of that evil Russian tool.
You will mix in the kettlebell in supersets, trisets, and giantsets that kick your ass in a bonfire of calorie burning and heavy breathing.
Eat right. Follow this program. Build muscles. Have abs.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Burpee
1 x 20
A2
DB Fly
1 x 15
A3
Bent Over Rear Delt Fly
1 x 15
A4
Cuban Press
1 x 15
A5
Alternating KB Swing
1 x 15
A6
Air Squat
1 x 15
B1
Bent Over Row
4 x 6 @ 8
B2
1-Arm KB Snatch
4 x 5
C1
Pull-Up
3 x MAX
C2
1-Arm Long Cycle
3 x 5
D1
Dumbell Row
4 x 6
D2
Double Kettlebell Long Cycle
4 x 5
E1
Dumbbell Shank Lever To Row
4 x 6 @ 8
E2
Double Kettlebell Half Snatch
4 x 5
F1
DB Pullover
3 x 10 @ MAX lb
F2
Fighter Figure Eight
3 x 8
G1
Lat Pulldown
3 x 6 @ MAX lb
G2
Kettlebell Halo
3 x 8
G3
Straight Arm Pulldown
3 x 10 @ MAX lb
G4
KB Circle (Slingshot)
3 x 8
A1
Burpee
1 x 20
A2
DB Fly
1 x 15
A3
Lateral Raise With External Rotation
1 x 15
A4
Dumbbell Butterfly
1 x 15
A5
Hand Release Push-Up
1 x 15
A6
Dumbbell Shank Lever To Row
1 x 15
B1
DBl Bench Press
4 x 5
B2
Kettlebell Gorilla Clean
4 x 5
C1
Incline DB Bench Press
4 x 5
C2
Kettlebell Rotational Snatch
4 x 5
D1
Incline DB Bench Press
3 x 5
D2
Kettlebell 8 To Reverse Lunge
3 x 6
E1
Barbell Incline Bench Press
3 x 8
E2
Bench Dips
3 x MAX
E3
DB Fly
15, 12, 10
F1
Incline Reverse Crunch
F2
Plank
3 x 0:20
F3
Walking Plank
3 x 20
A1
Walking Lunges
2 x 30
A2
Air Squat
2 x 20
A3
Fire Hydrant
1 x 20
A4
Pistol Squat
1 x 20
A5
SB Hammy Curl
1 x 20
A6
Hip Thrust
2 x 20
B1
Deficit Deadlift
4 x 10
B2
Alternating Hand KB Deadlift
4 x 8
B3
Romanian Deadlift
4 x 10
C1
Lying Leg Curl
3 x 10
C2
Barbell Hip Thrust
3 x 10
C3
2 Kettlebell Swing
3 x 10
D1
Kettlebell Swing to Goblet Squat
3 x 10
D2
KB Clean and Squat
3 x 15
E1
Step-Ups
3 x 10
E2
1-Arm KB Jerks
3 x 8
A1
Burpee
1 x 20
A2
DB Fly
1 x 15
A3
Dumbbell Butterfly
1 x 15
A4
Side Lying External Rotation
1 x 15
A5
Side Lying Internal Rotation
1 x 15
A6
Lateral Raise With External Rotation
1 x 15
B1
Bent Over Rear Delt Fly
3 x 15
B2
Double Kettlebell High Pull
3 x 10
C1
Seated DB Press
4 x 30
C2
Standing KB Press
4 x 30
C3
DB Lateral Raise
4 x 15
C4
Kettlebell See Saw Press
4 x 15
C5
Front Plate Raise
4 x 15
D1
Sit-up
3 x 20
D2
Fighter Figure Eight
3 x 10
D3
Hanging WIndshield Wiper
3 x 10
D4
KB Circle (Slingshot)
3 x 10
D5
Lying Leg Raise On Bench
3 x 20
A1
Burpee
1 x 20
A2
DB Fly
1 x 15
A3
Dumbbell Butterfly
1 x 15
A4
Side Lying External Rotation
1 x 15
A5
Side Lying Internal Rotation
1 x 15
A6
Lateral Raise With External Rotation
1 x 15
B1
Kettlebell Gorilla Clean
4 x 10
B2
DB Bicep Curls
4 x 6
C1
Alternating DB Hammer Curl
4 x 6
C2
Kettlebell Gorilla Snatch
D1
Triceps kickback
4 x 15
D2
1-Arm KB Snatch
4 x 15
E1
DB Overhead Tricep Extension
4 x 15
E2
Kettlebell Jerk
4 x 15
F1
Calf Raise Series
3 x 30
F2
Bench Dips
3 x 15
A1
Walking Lunges
2 x 30
A2
Air Squat
2 x 20
A3
Fire Hydrant
1 x 20
A4
Pistol Squat
1 x 20
A5
SB Hammy Curl
1 x 20
A6
Hip Thrust
2 x 20
B1
Back Squat
10 x 10
B2
Kettlebell Squat to Snatch
10 x 10
C1
Kettlebell Warrior Reverse Lunge
3 x 10
C2
Bulgarian Split Squat
3 x 10
C3
Goblet Reverse Lunge
3 x 20
C4
Walking Lunges
3 x 15
C5
Kneeling Snatch to Dead Snatch
3 x 20
