The easiest way to do this exercise is by using either a slam ball, which looks just like a medicine ball, or a sandbag. I’ll be demonstrating with a slam ball.
Start with your feet shoulder-width apart, and the ball between your feet.
Squat down, grab the ball, stand up, and curl and press it over your head.
Slam the ball down into the ground as hard as you can, between your feet.
Don’t just throw the ball down to the ground using just your arms.
Instead, when the ball is over your head, pull your hips back out from under you.
Then put your whole body into the slam by bending at the waist and using the full power of your core to drive the ball into the ground.
Then repeat for reps.
This same exercise can be done with a sandbag in the same exact way.
If you don’t have access to either one, you can make your own sandbag with the bag that I have here. Just add sand and you’re good to go.
To set this one up you’re going to bring the pulley to the bottom of the cable cross and attach a D-handle.
While standing with the D-handle at your side, bend down, and grab it with both hands. You can either interlace your fingers, or simply put one hand over the other. This is your starting position.
Squat straight down. Then stand up and, with your elbows almost locked out, rotate the cable from your hips at an upward angle, over your opposite shoulder.
Bring the cable back to the starting position, while still keeping your elbows almost fully locked out.
Repeat for reps on one side before switching to the other.
Don’t make the mistake of bending and extending your arms on each repetition, this should be a rotational movement.
Also, keep in mind that most people don’t perform exercises that develop rotational strength. This is a big problem because almost all injuries occur when a rotational force is involved.
Strengthening exercises like the woodchop can really help prevent potential injuries.
This is one of the absolute best calorie-burning exercises.
To begin, grab two moderately heavy dumbbells that you can curl and press over your head.
Stand straight up, with both dumbbells in your hands, hanging at your sides.
Squat down as you bend your back and plant both dumbbells around the outside of your feet.
Jump your feet back, out into a push-up position, and perform a push-up on the dumbbells.
Hop your feet back between your hands, then stand straight up with the dumbbells.
When lifting the dumbbells off the ground you want to do it with good form – as if you’re performing a suitcase deadlift.
So make sure you maintain the neutral curve of your lower back as you stand up.
Curl and press the dumbbells over your head.
Lower the dumbbells back to your shoulders. Then bring them back to your sides, and repeat for reps.
If you’re a beginner you can do these with just your body weight and instead of jumping your feet out, you can walk them out and back in for lower impact.
Kettlebell exercises, in general, are very good at boosting the heart rate and helping you burn a ton of calories.
In fact, according to the American council on exercise, the average person can burn 400 calories in just 20 minutes with a kettlebell workout.
This equates to 20 calories burnt per minute, which is the same as running at a 6-minute mile pace. And the staple kettlebell exercise in every routine is the kettlebell swing.
Start with your feet a little wider than shoulder-width and the kettlebell out in front of you. Bend your knees and grab the kettlebell with both hands.
Remember to keep your arms straight and relaxed throughout this entire exercise. It’s not meant to be an arm exercise, rather a hip-hinging exercise.
Lift the kettlebell up, relax your knees.
Shift your bodyweight back into your heels, and lower your butt backward and down as you swing the kettlebell behind you between your legs.
Drive through your heels, and explode through your hips. This explosive hip-hinging motion should send the kettlebell swinging upward.
As you pop your hips forward, it’s very important that you stop them and don’t allow them to go past a neutral spine alignment.
Pushing your hips forward too much will hyperextend your spine and will more than likely lead to a back injury.
So pop your hips, then squeeze your core and your glutes to stop at neutral. Aim for the kettlebell to come up to about chest height, with your arms still extended.
Allow the kettlebell to come back down, as you shift your weight back on your heels.
Hinge your hips, and catch the weight of the kettlebell, as you use the momentum to go straight into your next rep.
Keep in mind this is not a squat and frontal raise. If you’re muscling the kettlebell up using your shoulders, you’re doing it wrong.
Only perform this exercise after you’ve already learned how to do regular kettlebell swings.
Have two kettlebells on the floor in front of you. Bend down and grab one in each hand. Then swing both between your legs with your hands in a neutral position.
This part is the same as the kettlebell swing. Except, after you pop your hips forward, you want to quickly tuck your elbows tight into your ribs, and bring your hands together under your chin.
This should create a pocket to catch the kettlebell in.
Don’t make the common mistake of catching the kettlebells with your hands wide apart. That will externally rotate your shoulder into a position that’s very likely to cause a shoulder injury.
Once both kettlebells are in that racked position, bend your knees, lean back slightly, and explode upwards as you perform a push press to get the kettlebells up over your head.
Lower the kettlebells back to that racked position in those pockets, while simultaneously bending the knees to catch the weight.
From there, lower down and swing under between your legs, before popping back up and repeating for reps.
This is one of the best fat loss machines out there. And all it’s simply a big, heavy, long rope.
There are many exercises you can do with the battle rope for fat loss. I’ll quickly run through a couple.
First is the alternating speed rope slams.
Hold an end of the rope in each hand, slightly bend your knees, and make short curling and extending motions with your arms to create quick wave-like slams along the length of the rope.
With this drill, you want to focus on moving the rope as fast as possible.
Alternatively, instead of speed, you can focus on power by performing overhead rope slams with both arms at the same time.
Just like with the slam ball, raise both ropes over the head, and slam them all the way down using the whole body, especially the core. Then lift back up over your head and repeat for reps.
One more variation involves holding the rope in your hands upside down. Then raise the rope up and loop it across your body. Then slam it down.
Then loop it up and over to the other side and slam it down. Repeat for reps.
This may sound easy. You simply stack up some weight onto a prowler or a sled and you push it down one way. Then bring it back the other way for a complete lap.
When clients at my gym, felt lazy and didn’t feel like training, I would ask for them to simply come in and perform 10 laps with the prowler.
And soon enough the prowler became nicknamed the throw-up machine.
So if you ever feel like skipping a workout, just go to the gym and push a heavy prowler or sled for a total of 10 laps back and forth.
In my gym the length of the turf is 60 feet. So a lap is about 100 to 120 feet of pushing the prowler.
Also, remember when selecting the weight load – make it heavy enough to struggle. You shouldn’t be zipping up and down the turf with no effort.
Mountain climbers can be done anywhere. They’re great to elevate your heart rate, but specifically, I want to talk about a more advanced way to do them utilizing a TRX.
For this variant bring the TRX straps down to the bottom, a few inches above the ground
Take a seat with your feet close to the straps. Cross them over so that the left strap is on the right and the right strap is on the left.
Put your feet into the straps and throw one foot over the other as you turn over on your stomach.
Get into a push-up position and start performing mountain climbers by bringing in one knee up towards your chest.
Then alternate back and forth with your other knee for reps.
This is another great exercise for the transverse, or rotational, plane of motion that also involves slamming.
Now, not everyone will have access to this exercise, but anyone that seriously wants to try this can go to a junkyard and pick up a tractor tire either for free or for dirt cheap.
You would also need a long weighted hammer weighing 5-15 pounds.
Stand in front of the tire while gripping the hammer at the end with both hands.
Stand in a staggered position with your left foot in front of your right.
Swing the hammer in an arch-like looping path around your right side and over your head. Then pull your hips out from under you.
Contract your core and slam the hammer down onto the tire using your whole body.
As the hammer bounces off the tire, switch your stance so that your right foot is in front of your left. Now loop around on the other side, slam it down and repeat for reps.
For this one, you can grab any kind of weight in one hand – either a dumbbell or a kettlebell. Just make sure it’s a moderate weight load, not too heavy.
Lay down on your back with the weight in one hand pointed straight up towards the ceiling.
Bend the knee of the leg that’s on the same side as the weight. Meanwhile, keep your other leg straight.
Then sit up while still keeping the weight pointed straight up towards the ceiling. And prop yourself up on your other elbow.
Continue sitting up while extending your elbow, and then plant your hand on the ground behind you.
From there, lift your hips up off the ground as if you were getting ready for a side plank. But instead, you’re going to make room to slide the leg that’s closer to the ground back behind you.
Plant it onto the ground not too far from where your hand is.
Come up into a lunge position, and stand all the way up with the weight above your head.
Reverse the movement. So – lunge, post, kick your leg out, lower to your elbow. Once back to the starting position, repeat for reps.
So those are 10 exercises that are amazing at burning a lot of calories which should help you burn more fat.
Keep in mind that these exercises should not replace your regular strength training routine, where you lift weights and try to progress the amount you can lift on each session.
These exercises can be used in addition, to burn more calories and speed up your progress.
An easy way to combine all of them into a fat-burning workout is to do each exercise for 10 interval rounds of 20 seconds on and 10 seconds off. Then take a 1-minute break, and move on to the next exercise.
It’s going to start off easy, but I promise you’ll be sweating buckets at the end.
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