Health

The Swing and Push Workout

I had a friend try this SUPER simple fat-burning superset and she was blown away at how easy it looked on paper, but was out of breath when she was done.

By the way, it was my wife.  🙂

You’ll work HUNDREDS of muscles in just a matter of minutes.

And it works whether you’re a beginner, an athlete, or anywhere in between.

Plus (and of my favorites), it’s joint-friendly.

And thanks to the intensity and the exercise selection, you’ll burn fat for hours and hours after you’re done without over-training and frying your nervous system.

So, here’s what you do…

Grab a dumbbell or kettlebell with a weight that you can swing for 30-35 reps without resting.

For push-ups use these guidelines:

Beginner – Incline, Wall, or Kneeling Push-ups

Intermediate – Regular Push-ups

Advanced – Decline Push-ups

Now that we’ve selected the exercises and exercise intensity, let’s do this…

Do the following superset 10 times (5 times if you’re a beginner), resting when needed. So when you need a rest, take one. But as soon as you catch your breath, get back to it.

1A) Kettlebell or Dumbbell Swings (20 reps)
1B) Your selection of Push-ups (10 reps)

Note – you can even “mix up” the push-ups. So in rounds 1, 3, 5, 7, and 9, you could do Decline Push-ups. For rounds 2, 4, 6, and 8, you could do regular push-ups.

Another Note – if you don’t have a kettlebell or dumbbell, you can sub those out for total body extensions.

With this “magical” superset, you’re working your entire body. You’re getting the benefits of aerobic output (heart health benefits and burning calories DURING exercise) and strength training using an external resistance (keeping lean muscle so you don’t ruin your metabolism and burning calories AFTER you’re done).

Good news – these moves burn fat like crazy and save your joints

Bad news – There goes the “I’m too old to exercise” excuse 😉

Let me know how it goes and if you need some coaching on how to the exercises, I’ve got you covered…

Kettlebell/Dumbbell Swings

Decline Push-ups

Total Body Extensions

More cool stuff on saving your joints, too.

By the way, if you’re trying to lose weight without exercise, you’re losing precious, VITAL muscle tissue. When you lose muscle, your metabolism slows down even more.

Exercise is a MUST.

I’ll show you more exercise no-fluff advice soon,

Mikey “Pancakes” Whitfield, Master CTT

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