In this episode of Boot Camp FX television with Curtis Ludlow, you'll see a great workout that will help you burn fat, build muscle, and turbocharge your metabolism.
The workout consists of two exercises.
A bodyweight movement and a kettlebell exercise.
The first exercise is the kettlebell alternating row.
Perform this exercise for 20 seconds or until you can no longer maintain perfect form and control.
Rest for 10 seconds after completing the exercise.
To perform this exercise, start by squeezing the shoulder blades together. Then bend the knees and hinge forward from the waist.
Next pick up the kettlebells while maintaining natural lumbar and cervical curvature in the spine.
Begin pulling/rowing the kettlebells alternately with control.
The next exercise is a bodyweight exercise called the "alligator push up".
Perform the movement for 20 seconds or until you can no longer maintain perfect form. To preform this exercise get into push up position.
When performing this exercise keep your core musculature engaged with hips slightly higher than shoulder level to encourage activation of the rectus abdominis and transversus abdominis.
Begin the movement from the push up position by simultaneously reaching forward with your right arm and left knee as far as possible.
Lower your body toward the ground from the extended position then repeat on the other side.
This workout is guaranteed to burn fat, build muscle and get you in top shape fast.
For best results perform this circuit with other Boot Camp FX workouts.
Always warm up for 5-10 minutes with dynamic stretching and calisthenics before starting this or any other exercise program or training session. Do not attempt this or any other workout unless you've first received personal instruction from a qualified personal trainer.
