New Strength And Fatloss Training Program

I have been trying out a new training program i written for myself, been doing it for just under 4 weeks.
Had to have a little brake from the bells as i partially dislocated my elbow.
Anyhoo...back on it. this is aimed to build my strength/power but also to hit that fat burning stage.
The workout is aimed for the entire body which i have found this pretty effective and already seen improvements.

The workout has been made into sections,

There are 3 sections to the workout.
-section 1, concentrating on lifts (pulling and pushing movements)
-section 2, swinging movements
-section 3, core work and balance

All sections are done individually,
example ''section 1'', 3-5 sets for each exercise,doing each exercise back to back, rest for 60 seconds, then continue on with the next set, once completed all sets, move on to ''section 2''.
All exercises in a section are done with minimal rest between each exercise.

This is what i am doing at the moment. my sets will vary to what sort of week i have ahead,
the workout below is my slightly busy week workout. My normal may just be 3 sets for the first section.

Section 1= (2x24kg kbs) 5 sets.

*Alternating bent over row- 6 reps each arm.

 --Into--

*Alternating overhead press- 6 reps each arm.

 --Into--

*Push up (on kb's, handle grip)- 6 reps.

 --Into--

*Pull up- 6 reps.

Rest 60 seconds, repeat set, up to 5 sets.


Section 2= (2x24kg) 3 sets.

*Alternating cleans-  1st set 10 reps each arm.
                               2nd set 12 reps each arm.
                               3rd set 16 reps each arm.
                       
                          --Into--

*Two handed swing-    1st set 12 reps.
                                 2nd set 18 reps.
                                 3rd set 25 reps.

Rest 60 seconds, repeat set, up to 3 sets.


Section 3= (16kg+24kg kb's) 2 sets.

*Towel swings (16kg)- 10 clockwise into 10 anticlockwise.

  --Into--

*Hammer planks- 25 seconds on Right arm into 25 seconds on Left arm.
 

  --Into--

*Lateral walks (24kg)-   Right side clean, 12 steps left, 12 steps right
                                   Left side clean, 12 steps left, 12 steps right.

Rest 60 seconds, repeat set, up to 2 sets.


**As always do not forget to warm up and cool down..we all know the importance ;)


The workout can always be adjusted to the individual, you can even make it more cardio based by going with some lighter kettlebells doing higher reps.

This workout will be great for athletes, especially those into there martial arts or other contact sports.

Give it a whirl!