Amazingly Effective 2 Exercise Workout Plan
Quick Exercise Workout for Fast Results
Here’s an awesome 2 exercise workout that I found that is simple and easy to do. Although it’s just 2 exercises I promise is will torch that fat and have you gasping for air. It was created by Alwyn Cosgrove, C.S.C.S. – one of the world’s top trainers. He created this routine to be a part of Men’s Health “Cutting-Edge Fat Loss Program.” The way it works you will complete a countdown workout. You will start by doing 15 reps of kettlebell swings followed by 15 reps of squat thrusts. Without taking a break do 14 more swings followed by the same number of squat thrusts. You will continue this until you hit 1 of each. This exercise workout should be done at a fast pace, finishing in under 15 minutes. Sure it doesn’t sound like a lot but if you do the math, you would have completed at total of 120 reps of each exercise. That a total of 240 reps all together. And if you didn’t stop to catch your breath your heart rate should be going through the roof. What makes this workout so effective is that is forces more of your muscles into action. It will also boost your metabolism for hours after. It’s a low-impact workout that you can do with high intensity. If you don’t have a kettlebell than you can use regular dumbbells. Check out the fine details below…
How to do this exercise workout:
Do 8 reps of the kettlebell swing, followed immediately by 8 reps of the squat thrust. Without resting, do 7 reps of the kettlebell swing followed by 7 reps of the squat thrust, and so on, until you work your way down to 1. Remember to keep your form and don’t over do it. If you are having trouble keeping good form or technique stop there and try a different starting point the next time you do this exercise workout so you can work your way down to 1. The more you get into shape the higher number of reps you will be able to complete. Its ok to start at a low manageable number begin but remember we want to challenge and improve ourselves. Keep in mind that this isn’t a complete workout program but it is a great substitute for 15 minute treadmill and can done almost anywhere and at anytime.
Kettlebell (or Dumbbell) Swing
to start, bend at your hips and hold a kettlebell (or dumbbbell) with both hands at arm’s length in front of you. Now rock back slightly and “hike” kettlebell between your legs. Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height. Allow momentum to swing the weight—you’re not trying to actively lift it with your arms. Reverse the movement, so that you swing the kettlebell between your legs again. Make sure you don’t round your lower back at any time; it should stay naturally arched when you bend at your hips. Continue to swing back and forth. Watch the video below to see fitness expert David Jack show you how to do the kettlebell swing with perfect form.
Stand with your feet slightly wider than shoulder-width apart. Bending at your hips and knees, squat down and lower your body until you can place your hands on the floor. Kick your legs backward—into a pushup position—and then immediately reverse the move and quickly stand up from the squat. That’s 1 rep. To make the exercise even more challenging, you can jump up from the squat instead of simply standing up quickly. Watch the video below to see strength coach David Jack do the squat thrust. For more details check out the original post from MenHealth.com.