Grow With Cardio

Bigger Biceps, Smaller Gut with Cardio Done Right!

The HIIT-Kettlebell Workout

Grow With Cardio - Bigger Biceps, Smaller Gut with Cardio Done Right!This workout is intense but extremely effective. Better yet, you can complete it in 40 minutes and get an incredible whole-body workout that will help you gain mass and improve fitness.

Sample Workout

This workout is extremely strenuous. Also, the exercises can cause injury if not done correctly. Don’t attempt it if you are out of shape or have any significant health problems or joint injuries. Purchase a kettlebell instructional video or get professional instruction before doing the kettlebell exercises. This looks like a low-volume, easy workout, but it isn’t. Work hard on every set and you will be amazed at the difference. If you prefer, you can do the HIIT and kettlebell workouts on different days.

Monday, Wednesday, Friday
HIIT training on elliptical trainer, stationary bike, or stair-climber: Choose a resistance that allows you to move your legs rapidly and do each interval as hard and as fast as you can.
Do 6 to 8 sets of 30 maximum sprint exercises, resting for a full four minutes between sets. Adequate rest is essential so that each interval is performed at 100 percent.

2 sets of two-arm kettlebell swings: 40 reps
2 sets of one-arm kettlebell swings: 40 reps (10 reps right; 10 reps left; 10 reps right; 10 reps left; no rest when switching arms)
3 sets one-arm kettlebell snatch: 20 reps (10 reps right; 10 reps left)

Tuesday, Thursday, Saturday, and Sunday: Rest

Description of Exercises

Two-Arm Kettlebell Swing
The Technique: Begin by holding the kettlebell in both hands with palms facing toward you, in a standing position with knees bent, feet placed slightly more than shoulder-width apart, hips flexed, back straight, chest out, and head in a neutral position. Holding the kettlebell at knee level, swing the weight to a horizontal position by initiating the motion with the hips, thighs, and abs (tighten the quads, glutes, and ab muscles as hard as you can), keeping your arm straight and relaxed during the movement. Let the weight swing back between your legs in a “football hiking motion” and then repeat the exercise. During the movement, hinge at the hips and not at the spine.

One-Arm Kettlebell Swings
The Technique: Begin by holding the kettlebell in one hand with your palm facing toward you, in a standing position with knees bent, feet placed slightly more than shoulder-width apart, hips flexed, back straight, chest out, and head in a neutral position. Hold the kettlebell at knee level. Swing the weight to a horizontal position by initiating the motion with the hips, thighs, and abs (tighten the quads, glutes, and ab muscles as hard as you can), keeping your arm straight and relaxed during the movement. Let the weight swing back between your legs in a “football hiking motion” and then repeat the exercise. During the movement, hinge at the hips and not at the spine.

Kettlebell One-Arm Snatch
The Technique: Begin by holding the kettlebell in one hand with your palm facing toward you, in a standing position with knees bent, feet placed slightly more than shoulder-width apart, hips flexed, back straight, chest out, and head in a neutral position. Hold the kettlebell at knee level. Swing the weight to a horizontal position by initiating the motion with the hips, thighs, and abs (tighten the quads, glutes, and ab muscles as hard as you can), bending your arm as it approaches the chest and continuing the motion until straightening it overhead. The kettlebell should rotate from the front of your hand to the back during the motion. Use an upward punching motion at the top of the movement to prevent injuring your forearm. Let the weight swing back between your legs in a “football hiking motion” and then repeat the exercise. During the movement, hinge at the hips and not at the spine.

Photos by Per Bernal

©2020 Advanced Research Media. Long Island Web Design