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Build Muscle, Burn Fat with "Thor" & "Lebert"

Posted by Curtis Ludlow

Before attempting this or any other workout be sure to warm up with dynamic stretching for 5-10 minutes.

In this workout video you'll see two outstanding exercising that build muscle, burn fat and accelerate metabolism.

The first exercise is the "Hammer of Thor". This kettlebell exercise is extremely challenging. In addition to building muscle, this exercise also develops core power, strength and shoulder mobility.

To perform this exercise grip a light kettlebell with both hands. Hold the bell with a mixed grip. While maintaining a neutral spine and an extra wide stance transfer the weight of the kettlebell to a single arm while simultaneously reaching in the direction of the opposite leg.

Immediately upon reaching the bottom or your range of motion recoil the kettlbell up and toward the opposite shoulder. Then grip it with both hands again and swing it over the top and behind your head. Attempt to position your upper arms perpendicular to the ground at the peak of the repetition.

Repeat on the movement on the side of the body.

The next exercise is a Lebert Equalizer exercise.

The Lebert Equalizer dip is a movement that develops upper body strength and builds the muscle of the chest, shoulders and triceps.

Fullerton personal trainers and founder of Boot Camp FX, Curtis Ludlow performing Lebert Equalizer dips

To perform this exercise position your shoulders directly over the Equalizer so that your arms are perpendicular in relation to the ground.

Then lift your legs off the ground, transferring all of your weight to your upper body. Lower your body toward the ground by leaning forward and bending your elbows.

After reaching the bottom of your range of motion press yourself back up to the starting position. Be sure to lean back and lock out your elbows at the top of the range of motion to fully activate the pectorals and triceps.

An alternate method of performing this movement involves lifting the knees as high as possible toward the chest at the peak of every repetition.

Doing this further activates the rectus abdominus, a.k.a. the "six pack".

For more Boot Camp FX workout videos that build muscle, burn fat and give you HARD RIPPED ABS - subscribe to my YouTube channel by clicking "SUBSCRIBE" button at the top of this page or sign up for my email newsletter by leaving your contact information using the form on the right.

Best Way to Build Muscle: Progressive Resistance Training

Posted by Curtis Ludlow

In this Boot Camp FX workout video with Curtis Ludlow you'll see two great muscle building exercises.

Building more muscle improves the rate at which your body burns fat and recomposes itself.

Men:

You have an incredible capacity for building muscle. Say "thank you" to growth hormone and testosterone.

These hormones are your friends.

You can quickly build muscle by training with HEAVY weight to the point where you feel burning, breathlessness and you're sweating. Doing so releases muscle building and fat burning hormones in abundance. You are in complete control your peripheral blood hormone profile.

So the magic bullet to recompose the body is high intensity, short duration, progressive resistance training.

This type of training lays the foundation for building muscle and burning fat.

Fullerton Boot Camp FX fitness boot camp with Curtis Ludlow

Kettlebell exercises are just one of the many tools that we use at Boot Camp FX. They recompose the body by progressively overloading the nervous and muscular systems.

They're great for total body conditioning, gaining muscle mass, muscle strength and for burning fat.

Orange County personal trainer Curtis Ludlow performing the kettlebell alternating clean exercise

In the workout video at the top of this page, the first exercise is a multi-joint movement called the kettlebell alternating clean and it works nearly every muscle in the body.

The kettlebell alternating clean is an advanced exercise and shouldn't be performed unless you've become proficient with the basic single kettlebell clean.

The key to this exercise is pushing the hips back every time you clean the bells.

This allows you to "pop" the hips forward. The hip action generates momentum and drives this movement.

The next exercise is the kettlebell around the world (body) exercise.

This is a simple exercise that is used here as an active recovery movement.

Women:

Good news! You can lift weights 24 hours a day, 7 days a week and you will NEVER look as muscular as a man.

You don't have enough testosterone to make that happen. This is a good thing. Accept it, stop lifting pink weights (they're sooo cute though!) and challenge yourself.

Your mother and father were WRONG.

There is no such thing as "big bones". Have you ever seen a "fat skeleton"?

You can't catch a cold from going outside without a jacket (that's not how it works).

You're not going to get bigger from lifting weights and exercising - unless you eat big.

It takes a significant calorie surplus to "bulk up". If you are bulking up, it's not muscle. It's fat. The solution there is simple, stop eating so much food.

You need to be in a "calorie deficit" to lose weight.

In the beginning, the only way to know if you're in a calorie deficit or not is to weigh yourself and count calories.

As long as you maintain a calorie deficit your body will get a leaner, more attractive shape - you'll look and feel sexier.

For more Boot Camp FX muscle building workout videos subscribe to the newsletter by entering your name and email address in the contact form to the right.

Recently in Routines Category

Build Muscle, Burn Fat with "Thor" & "Lebert"

Best Way to Build Muscle: Progressive Resistance Training

Boot Camp FX Workout Videos

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