This fat-loss workout consists of two exercises targeting pretty much everything in your lower body...
You'll be doing kettlebell swings for hamstrings and glutes (and lower back) and one-arm gripping dumbbell squats for quads (and a little more glutes).
You're going to alternate between heavy and light weights until you basically can't function with good form. It will push you HARD.
We'll start with the kettlebell swings since these are the more explosive of the two exercises and we want to do explosive stuff first.
You'll need two kettlebells...a moderately heavy one (I'm using a 90 pounder) and a lighter one around half the weight of the first one (I'm using a 53 pounder for these).
Perform as many swings as you can with the heavier one...literally until you lose the explosiveness in the hip snap.
Set it down then immediately go to the lighter one and do as many more reps as you can with that one.
Set that down then go right back to the heavier one. I recommend you set the lighter one in front of the heavier one, since it'll be easier to reach forward to grab it.
Now repeat, going back and forth between the two weights until you basically can't do the exercise with good form anymore...i.e. you lose the power and explosiveness of the hip snap.
Next, take 3 minutes and repeat the same thing. Do 3 total rounds of swings with 3 minutes rest in between.
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DO NOT shortchange yourself on the rest, even if it feels like 3 minutes is too much.
This method isn't about burning calories or keeping a sweat going, it's about generating Growth Hormone and if you take too short of rest periods, you don't get enough lactate clearance from your muscles to maintain good performance (i.e. you'll burn out too fast).
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Now, after the swings, take 5 minutes rest while you set up the next exercise (yes, I mean that!)... one-arm gripping dumbbell squats.
This squat variation will allow you to focus on the quads while taking your posterior chain (which you just crushed) almost completely out of the equation. The grip on the bar will allow you to assist with your upper body to push your quads to the point where you're falling down... which is basically what we're looking for.
Set a bar in the rack or use a Smith machine bar, set to about mid-chest height. Grip on it with one hand and grip the dumbbell with the other. This grip allows you to keep balance while your hold your torso more vertically as you squat.
This variation is easy on the knees while it torches your quads.
I've got a pair of 105 lb dumbbells and a pair of 50 lb dumbbells. Again, moderately heavy and then about half the weight for the lighter ones.
I started with 10 reps on each side for the heavier weight. You do want to switch sides with the weight (I've just pictured the one side).
Even though both legs are working the whole time, moving the load does somewhat change the focus from left to right leg (and hits the core nicely).
Now grab a lighter dumbbell and do the same thing.
Now go back to the heavy dumbbells and repeat (I did 5 reps on either side). Then back to the lighter ones and repeat.
Keep going back and forth between heavy and light until you quads are on fire and pretty much exhausted.
Rest 3 minutes, then do it again. Repeat for 3 total rounds through.
You're done!
This is a very simple but very deadly workout for your legs. And while the goal is not necessarily cardio training, you will be huffing and puffing most of the way through.
The goal here is maximum lactic acid/lactate production (for GH release) and maximum muscle fiber stimulation.
If you like working legs hard, you're going to love this combination.
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And if you like this workout, you'll LOVE these ones...
- The Single Dumbbell Attack
- Total-Body Countdown Murder
- The Inside Out Core Crusher
- Lactate Tolerance Training for Chest
- Dueling Banjo Hell
- The Good Morning Burger
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