Burn Express

Copyright © 2011 - Integrated Fitness Solutions, LLC - All Rights Reserved Worldwide. 1


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All Rights Reserved Copyright © 2011 – Integrated Fitness Solutions, LLC. All rights are reserved. You may not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.

Disclaimer I am not a doctor nor do I play one on TV. This product is not intended to treat or diagnose any symptoms, illness, or disease. Consult your physician to ensure that this exercise program is right for you and you are able to perform it safely without injury. The author accepts no liability for any injury or illness as a result of engaging in this exercise program. Perform it at your own risk.


The premise of Kettlebell Burn Express is very simple: You don’t need to spend hours a week working out to facilitate fat loss – and sometimes, depending on who you are, and what your life circumstances are, long workouts can actually inhibit your fat loss. The goal then is to focus on the overall intensity or effort put forth in each workout. The greater the effort, the higher the force production, the higher the quality of work performed, the greater the short-term and long-term energy expenditure (calorie burn). Our goal on this program then is to get your fat burning workouts done in 60 minutes each week. (Ok, you’ll need to take a few minutes on your own to warm-up and cool down, but the actual training time will only be 60 minutes total.) Alternating Efforts and Regimes Although we have spoken about using high degrees of effort, it is just physically impossible to go all out all the time. We can work around that conundrum by changing the regimes of work – like Pavel says at the RKC – different forms of work constitute rest. So we will use low reps and heavy weights and higher reps and lighter weights, and of course, no weight at all – only the movements of our bodies. We will also vary the lengths of the workouts. Each workout will be taxing in it’s own way – and I’ve categorized them based on time demands, and the amount of sheer work performed in each workout.

The Plan

Warm-ups. Always include some form of warm-up for about 5 minutes, unless you’re physically active during the day. At the very least, you should include the two following exercises, which pry you open and get rid of the rust of the day. Other options include some form of joint mobility work.


1. Hip Flexor Stretch, with breathing – 5 breaths each leg

Start in the half kneeling/lunge position

Reach up in the air with the hand on the same side of your body as the leg that’s in front of you

Squeezing your glute on the leg that is down, drive your hips forward and exhale

Reach for the ceiling at the same time

Then return to the start

Perform 5 reps and then switch sides

2. Pumps

From kneeling on all fours, extend your legs behind you so you are in a push up position

Push your hips up in the air and look between your legs

From here, extend your head and look up at the ceiling and push your hips to the floor – VERY IMPORTANT! Squeeze your glutes together hard as your hips move toward the floor – and exhale

Look over one shoulder and drive the opposite hip toward the floor – keeping your glutes squeezed very tightly

Then look over the opposite shoulder the same way


Then push your hips back up to the start position where your hips are up in the air

Perform 10 reps – 5 reps looking over each shoulder – and alternate between them

The Workouts Frequency is one of the keys for both strength gain and fat loss. Therefore, we will work out 4 days out of 7, and take advantage of the overlap created in the increased “Afterburn Effect.” Workout 1 – 20 minutes. Heavy. A1. Clean and Press, Left A2. Clean and Press, Right B1. Front Squat, Left B2. Front Squat, Right

Alternate back and forth between A1 and A2 for 9 minutes.

Use a weight that you can Clean and Press only 5 times (called your 5 Rep Max or 5RM)

Perform ladders of 1,2,3

Perform as many ladders as you can in 9 minutes

Rest as and when needed between A1 and A2 and A2 and A1

Rest 2 minutes after you’ve completed the 9 minutes of the first exercise pairing of A1 and A2. Shake out the tension using Fast and Loose drills, then, proceed to B1 and B2.

Use a weight that you can Front Squat only 5 times (called your 5 Rep Max or 5RM)

Perform ladders of 1,2,3

Perform as many ladders as you can in 9 minutes

Rest as and when needed between B1 and B2 and B2 and B1


Workout 2 – 15 minutes. Moderate. Perform the following as a circuit: A1. Push-ups OR Hindu Push-ups x 10-20 (depending on strength levels) A2. Hand-2-Hand Swings x 20 (total – 10 each hand) A3. Mountain Climbers (slow) x 10 each leg A4. 2 Hand Swings x 20

Set your timer for 15 minutes.

Perform as many circuits as possible of A1 through A4 as possible in that 15 minute time period

Rest where and when necessary. Workout 3 – 15 minutes. Moderately-heavy. Perform the following exercise for the prescribed reps in the given time period. A. The Get Up.

Perform in any style you see fit – Kalos Sthenos style is the most challenging

Use a moderate sized kettlebell

Perform a descending ladder of 5,4,3,2,1 – that’s 5 reps in a row on each side before switching sides, then 4 reps each side, and so on down the ladder...

Rest as necessary between each side, and each rung on the ladder

Try to get all 15 reps each side in the 15 minute time period. If you cannot, that is your target. If you can, use a heavier kettlebell. If you don’t have a heavier kettlebell, start the ladder over again.

Workout 4 – 10 Minutes. Moderate-Light. 2 Hand Swings – Beginner 1 Hand Swings – Intermediate / Advanced Snatches – Advanced

Perform as many sets of 10 reps of the appropriate exercise as possible in the 10-minute time period.

Rest as necessary, when necessary between sets or if Intermediate / Advanced trainee, between sides when necessary.

Try to perform more reps each week.


Recommended Workout Schedule:

Monday: Workout 1 Tuesday: Workout 2 Wednesday: Off Thursday: Workout 3 Friday: Workout 4 Saturday: Fun! Sunday: Fun!

Of course this isn’t set in stone, but it’s a tried and true method of training and allows you to do what you want on the weekend and allows your body some extra recovery between Workouts 4 and 1.

Exercise Descriptions are on the next page.


Exercise Descriptions

1. The Clean and Press. Below are descriptions of both the Clean and the Press and then how to put them together.

The Clean The Clean is really a Swing that ends in the Rack.

Start Backswing

Mid-point Finish

It’s best performed by remembering this handy mnemonic – G.R.T.


G – Grip R – Rack T – Tame the Arc

1. Grip. The kettlebells should be in the rack position (more about that in the minute), which is on the shoulder.

Keep the forearm vertical to the body (This is dependent on the size / thickness of torso – see pic.)

Keep the hand on top of the forearm with the wrist straight 2. Rack. Position the kettlebell lands after the Clean.

Men – keep the kettlebell touching the back of the wrist, the chest, and the outside of the shoulder

Women – keep the kettlebell on the back of the wrist and on the shoulder only – not on the chest.

3. Tame the Arc. Teaches you how to keep the kettlebell from crashing into your body and banging your wrists.

Keep elbow glued to the side of the ribs

Keep a loose arm on the backswing of the clean

Practice the “Face-the-wall” Clean. o Clean the kettlebell about a forearm’s length away from the wall. o Make sure not to hit the wall.

Zip the kettlebell up the front of your body as if you were zipping up a zipper on your jacket. o Start with your thumb down and then turn it up as you zip the zipper. o Finish with your thumb pointing back at your shoulder in the rack position.

The Press 1. Start in the Rack.

The Rack is the position the Clean lands in.

It’s also the start position for the Press. 2. Press From The Floor.

Press your feet through the floor hard. You will feel your legs tense up.

Then tighten up your legs by pulling your kneecaps up into your groin. 3. Press From The Hip.

Squeeze your gluts and tighten your abs.

This makes your mid-section super-tight giving you a firm foundation from which to Press the kettlebell.


4. Press From The Lat.

Most people think the Press is a shoulder exercise. It’s not. It’s a total body exercise, including all of the upper body.

Instead of initiating the Press from the shoulder (deltoid), push from your armpit – your powerful Lat muscle, which you would normally use for pull-ups. This makes your Press stronger and your shoulder more stable.

5. Keep Your Forearm Vertical.

As you press, push the kettlebell up and out from your body. This should keep your forearm vertical or rather, perpendicular to the floor, which it should be in every segment of the Press.

Keeping the forearm vertical ensures that the Lat is fully engaged.

6. Pull The Kettlebell Down.

Instead of lowering the kettlebell to your shoulder at the completion of your rep, pull the kettlebell down to your hip.

Envision yourself on a pull-up bar – it’s the same feeling.

This will protect the shoulder even more and give you a stronger muscular contraction in your Lat during the Press.

The Clean And Press Perform one Clean followed immediately by one Press. Repeat this sequence for the prescribed number of reps.


2. Front Squat

Use the “P.O.P” Method. P – Pull O – Open P – Pressurize 1. Pull. Use your hip flexors to “pull” yourself into the bottom of the squat.

(Your hip flexors are the muscles in the front of your hips, where your pockets are on the front of your jeans)

Use the phrase “Pull your knees to your chest” as a cue to get into the Goblet Squat.

Imagine pulling down into the squat with the muscles in the front of your hips instead of pushing your butt way back.

This will help you with step 2. 2. Open. Open your hips.

Slightly push your hips back and sit down and back as if sitting on a curb.

This creates space as you “sit between your legs.” 3. Pressurize. Keeping your breath in your abdomen to protect your back.

Inhale before you pull your knees to your chest.

Hold your breath on your way down.

Pause momentarily in the bottom position.

Grunt or power breathe (releasing the breath) as you stand up. 4. Hold the kettlebell in the rack position, either in your left hand or your right hand.

3. Push-ups

With hands just outside shoulder width, assume the Push-up position Keep your head up and midsection tight (resist the urge to let your head hang down – bad for the lower back)

Pull yourself to the floor as if you’re rowing

Push the floor away from you keeping your body in straight line

If you can’t do these, feel free to do them on your knees or to do “Up Dog, Down Dog” from yoga, which looks similar to the Hindu Push Ups described below, but without bending the elbows


4. Hindu Push-ups

Start in a Push-up position

Look back between your feet and push your hips up in the air and exhale

Inhale, look out in front of you and push your chest to the floor, keeping your elbows close to your sides while bending them. Your chest should almost scrape the floor.

Your hips and knees do not touch the floor (excuse the baggy pants in the pictures above)

Exhale as your chest almost scrapes the floor and finish with back arched looking at the ceiling and arms fully extended – your body will be “crescent-shaped”

Inhale, look down, and push your hips back up into the air

Repeat for desired number of reps


5. Swings See the download page for the Special Report on the Swing. It’s the simplest easiest way to learn the Swing. If you haven’t downloaded it already, go back and do so now.

6. Mountain Climbers (slow) Version 1 – Great hip mobility

Version 2 – Less than great hip mobility

Start in a Push-up position

Keeping a little tension on your midsection, lift your left leg so it is flat on the floor to the outside of your left hand. Your hips should not move very much.

Return to the start and repeat with your right leg.

That is 1 rep each side.

If you cannot place your foot flat, use Version 2 and just reach up with your foot as high as you can.

7. The Get Up The Get Up can be described in 7 easy steps. They are:


1. Cradle and grip the bell.

Place the kettlebell next to the shoulder on the side you are working.

Roll to your side and cradle the kettlebell with both hands – the working hand grips the kettlebell, and the opposite hand covers it.

Roll on to your back and place the kettlebell on your stomach. 2. Press the bell overhead.

Move the bell so the arm is perpendicular to the floor.

The elbow should be locked, and the shoulder pulled into its socket.

Bend the knee on the side of the body that’s holding the kettlebell.

Place the opposite arm on the floor approximately 45 degrees from the body.

3. Roll up onto the elbow and then the hand.

Take a deep breath and hold it.

Drive from the foot on the working side and roll up onto your elbow and exhale.

Once stable, roll up from the elbow onto the hand.


4. Lift the hips high into the air.

Squeeze both gluts and lift your hips as high in the air as you can.

You will be supporting yourself on one arm, the heel of the straight leg, and the surface of your flat foot – like a tripod.

Maintain your arm extended overhead.

5. Sweep the leg and find the lunge.

Take your straight leg and pull it under your body placing it next to and behind the hand that is on the floor.

You will end up in a position that makes your legs appear to be 90 degrees from each other. One knee will be pointing straight ahead, and the other will be pointing at the hand on the floor.

Your neck is rotated looking up at the kettlebell in your hand. 6. Ascend from the lunge.

The knee that’s on the floor will be approximately 90 degrees from the other knee. Your hand is still on the floor.

Take your hand off the floor and move your body into an upright position so you are looking straight ahead.

“Windshield wiper” the leg that’s on the ground so that both legs are now parallel to each other, in a lunge position.

Drive from your back foot through your hips into your front foot and stand up from the lunge.


7. Descend and reverse.

Step back into the lunge so your knee is on the floor, and reverse the steps that got you into a lunge.

“Windshield wiper” the leg back to perpendicular (90 degrees) from the front leg.

Fold into your hips and place your hand just in front of the knee on the floor.

Stick your leg back in front of you so it is once again straight.

Put your butt on the floor.

Roll down to your elbow.

Roll down to your shoulders.

Lower the kettlebell with two hands to your stomach.

Roll to your side and place the kettlebell on the floor.

Easy!

(Snatch on next page...)


8. The Snatch

Hike Mid

Punch Lockout

1. Swing + Overhead Lockout = Snatch.

Focus on using your hips, not your arm.

Drive the hips hard like a heavy Swing.

Guide your kettlebell overhead with your arm. 2. Use your hips to drive the kettlebell overhead into the lockout position.

Method 1: o Perform a Swing and get the kettlebell to float up toward the height of your head. o Punch the ceiling and the kettlebell will roll over the top of your hand.

Method 2: o Think about performing a high speed Clean and Press. o Attempt to “blur” the distinction between the two so the Clean no longer ends in the rack

but keeps going overhead into the Press.


3. Keep the kettlebell close to your body on the way down.

This is called “Taming the Arc.” (You saw this on the Clean.)

Attempt to throw the kettlebell through your groin and then get out of the way at the last minute. The kettlebell should be high between your legs like you were riding a broomstick. (No witch jokes please.)

Re-Snatch the kettlebell if necessary.

Express Nutrition is on the following page.


Kettlebell Burn Express Nutrition Eating is a funny thing. Many people don’t want to be told how to eat. They assume that working out, even with kettlebells, will give them carte blanche to eat whatever they want and they will still get lean. I am going to assume that’s not you. If it is, I’m still going to pretend it’s not you, but will hope that you will read what is written in the following pages very carefully and then apply it. The simplest way I know of to lose weight, specifically fat, is to do the opposite of what you did to get fat. For most people, the way they got fat was to OVER-eat. The way to get lean and lose fat then, logically would be to UNDER-eat. Let’s take a closer look. Most people get fat eating too much of the following foods and practice the following bad habits:

Starches like bread, cereals, pasta, grains, rice, potatoes, etc.

Drinking too much alcohol

Eating fried foods

Eating too many sweets – donuts, candy, brownies, cookies, cake, pie, etc. (Interesting side note: I once had a client who was at live-in weight loss facility. We started working together when he was over 360lbs. For Thanksgiving he went home and was gone for 2 weeks. When he returned, he had regained 60lbs (!) and was up from 280+ back to 360+ all from gorging on sweets, specifically cake. Yes, true story.)

Drinking sodas and diet sodas (yes, even diet sodas)

Large portion sizes of all of the above

Eat when not hungry – and snack on foods high in salt and starch So to get “un-fat” you should limit the intake of those foods and eat exactly the opposite: *You’d be surprised how simple this will appear. Yet many people will simply brush off the following for some “sneaky trick” or “secret tactic.” Those are only good when all the other stuff is set in motion.

Limit starches

Replace starches with green vegetables and limited quantities of fruit

Limit alcohol consumption to 2 drinks per week

Eat grilled or steamed or baked foods


Limit consumptions of sweets to 1 serving per week (small serving, small serving, there chief...)

Drinking water and tea

Eat small portion sizes in general

Eat only when hungry

Eat lots of high quality foods, like fresh meat, fish, chicken, eggs, turkey and fresh vegetables, berries and fruit

I’m surprised at how many people I come across who already “know” all this stuff, but fail to lose fat, lean out, trim up, or whatever you want to call it because of one thing – they fail to apply the above information. Don’t let that be you! (If you really want to see how not to do it, go to any food mall in America and hang out there for about an hour around lunch or dinner. Just casually walk through or grab a table and look around. Look at the most overweight people and see what they are eating. You’ll find it very interesting. Now go do the opposite.)

So What Exactly Do You Eat On Kettlebell Burn Express? I just told you. Really. Pay really close attention to what’s there and what’s not there. What’s not there is just as important as what is there. That being said, of course a sample plan is always in order. Here are some ideas that will help keep you feeling pretty full (hey, it’s not the end of the world if you get a little bit hungry now and then...) and will help you drop some serious body fat. Breakfast:

3 Whole Eggs, scrambled, with chopped bell peppers (if you like them) and other vegetables

1 cup fresh berries

1 piece of fruit – apple, orange, peach, etc. Lunch:

Medium sized steak (4-6 oz)

2-3 cups steamed broccoli, w/ 1 TBsp of butter to taste Dinner:

Grilled Chicken Breast (4-6 oz)

2 cups steamed spinach, w/ pine nuts

1 cup black/red/kidney/other beans or legumes


Snacks: Cut up some raw vegetables like carrots, broccoli, bell peppers and grab a container of hummus (just make sure it’s not the garlic kind – your co-workers may not like you very much...) and munch on those between meals. The crunchy texture will help you feel like your eating a lot and the fiber and water in the veggies will fill your stomach and help you feel full.

Questions About Express Nutrition Q: Is this meal plan for everybody? I’m not a nutritionist. Nor do I play one on TV. But if you aren’t doing something like this already, start here. You’ll drop a ton of fat. You’re reducing your calories, your starches, and your fats – all the things necessary for fat loss. Plus you’re eating foods that provide a ton of nutrients like vitamins and minerals for your body. Q: In Kettlebell Burn 2.0 you gave very specific nutrition guidelines. How come you’re not including them in Express. If you have 2.0 and want to use those guidelines, feel free. They still work great and many people have great success using them. But as a professional (and personally) I am moving away from ideas that have a lot of moving parts. The more moving parts something has, or any plan has, the more likely someone (including myself) is likely to break one of the parts or let a failure in comprehension stop me from getting where they (I) want to go. The key is simplicity. The above plan is so simple, you’ll be tempted to try to add something to it or overlook it. Don’t. Q: When can I eat my favorite foods? I hear you’re big on “cheat days.” Good question. And yes I am. I think a failsafe “rule of thumb” is to pick one meal, usually centered around a social occasion, and eat whatever you want. Just don’t stuff yourself silly. If you want to know exactly how I do it and recommend my clients do it, check out my “3 Day Metabolic Accelerator.” In it I detail exactly what to do for the best results from “cheating.” Q: What if I get hungry? I don’t like being hungry. Hey, I understand, I’m not a big fan of hunger either. But what I’ve found is that it’s not true hunger – it’s more of a learned response. When I get hungry during the day, I do two things: I drink lots of water and I tell myself that my hunger will be short-lived and that I will eat soon enough and then direct that energy into my work. Q: What if I don’t like steak or red meat or _________ ? Don’t sweat it – replace it with fish or chicken or something like that. The meal outline above is a sample – everything can be swapped out for similar types of food. For example, all the meats and chicken can be swapped out for fish, turkey, pork, etc. Swap out different types of berries and fruit. Change up your vegetables – just keep them green and leafy or crunchy. Q: What supplements do you recommend taking?

http://kettlebellburn.com/invite/accelerator1.html

http://kettlebellburn.com/invite/accelerator1.html


Right now I take a multi-vitamin, 2-3 Tbsp of fish oil per day, and ZMA before bed to combat stress and keep hormone levels in check. Sometimes I take extra Vitamin C. I think everybody should be taking fish oil to help with stress and inflammation, plus it’s been shown to aid in fat loss. Most other coaches agree. Q: What do you do personally for your nutrition? Right now I use a personalized form of Intermittent Fasting. I usually fast for 16-18 hours each day, eating nothing and only drinking coffee and water. Lots of water. Then I eat in the manner I outlined above – I eat lots of veggies, proteins, and beans. And then I use my 3 Day Metabolic Accelerator plan I mentioned above in its entirety at least once a month. Otherwise, I’m constantly tweaking it to find out what works the best for my body. I will usually have two glasses of wine on the weekends.

Kettlebell Burn Express “Bulletproofing” Bonus Workout

If you have time and you feel like doing something “extra” try this little doozie of a workout. I call it a “bulletproofing” workout. Essentially it’s a recharge/recovery/rebuilding workout that only takes about 15 minutes to perform. It’s mentally challenging but it’s easy on the body. It pries open rusty joints, creates space within them, and lubricates them. And it helps you get stronger by integrating your body into more of a unit than a collection of parts. And in short, it makes your whole body feel phenomenal. Here it is: A1. ½ Get Up (Get Up to the Hand, also called the Get Up Sit Up) x 3-5 each side A2. Bird Dog x 10-15 each side A3. Single Leg Deadlift x 5-10 each leg

Perform as many sets of each exercise as comfortable in 15 minutes

Rest as needed, where needed

Focus on QUALITY reps, not weight or total reps at all cost

Use a comfortably light weight where necessary, bodyweight when necessary – it’s more about the movement

1. ½ Get Up

Perform steps 1 through 3 on the Get Up

2. Bird Dog


Start in quadraped (on your hands and knees)

Lift your head and look at the wall in front of you

Extend your right arm and your left leg simultaneously so they are both parallel with the floor and hold for 1 second

Return them to the floor – their starting positions, and perform a total of 10 reps.

Then do the same for the other limbs – the left arm and right leg – again, 10 reps total.

3. The Single Leg Deadlift

1. Stand on one leg.

Look straight ahead.

Hold a kettlebell in the hand opposite the leg you are standing on OR

Hold a kettlebell in each hand OR

Make two fists and pretend you are holding a kettlebell in each hand


2. Hinge at the hip.

Just like the Swing, Clean and Snatch, start by pushing your hips back.

One leg should start to elevate and lift off the floor. 3. Push the elevated leg back to the wall.

As the torso bends forward and the hips go backward, elevate the back leg.

Keep the leg in line with the torso, forming a straight line from the heel to the shoulder on the same side.

4. Stay connected in the middle.

Keep your midsection tight and your shoulders packed. This will prevent you from rotating around your middle.

Contract the lat hard on the side of your body holding the kettlebell and attempt to pull your shoulder toward your hip.

5. Stand back up.

Push your foot through the floor and squeeze the same glut and stand back up.

Make sure you stay tight through the middle.

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