RSBC August at Home FBook Monthly Bootcamp Challenge!

The king/queen of metabolic fat burning exercises—the two-handed kettlebell swing—is all you need for dramatic body transformation.

Here are the kettlebell guidelines:

• Stand with your feet 6–12 inches outside of shoulder width on either side, each foot pointed outward about 30 degrees. If toes pointed straight ahead were 12:00 on a clock face, your left foot would point at 10:00 or 11:00, and your right would point at 1:00 or 2:00.

• Keep your shoulders pulled back (retracted) and down to avoid rounding your back.

• The lowering movement (backswing) is a sitting-back-on-a-chair movement, not a squatting- down movement.

• Do not let your shoulders go in front of your knees at any point.

• In the raise/pop movement (upswing) Imagine pinching a penny between your butt cheeks when you pop your hips forward. Perform this raise/pop while swinging the kettlebell with arms extended and elbows locked up to eye-level.  This should be a forceful pop, and it should be impossible to contract your ass more. If anything gets in the way, it should be lights out for whomever or whatever.

Now, here’s the killer part!
Perform 10 reps x the date count until day 10, then continue with the same rep count as day 10 for the remainder of the month.
For example:

• day 1 x 10 = 10 reps
• day 2 x 10 = 20 reps
• day 3 x 10 = 30 reps… day 10 x 10 = 100 reps…
• Repeat 100 reps until end of month.

So here is the schedule.

Perform the swing on the following daily schedule:

• 8/1: 10 reps
• 8/2: 20 reps
• 8/3: 30 reps
• 8/4: 40 reps
• 8/5: 50 reps
• 8/6: 60 reps
• 8/7: 70 reps
• 8/8: 80 reps
• 8/9: 90 reps
• 8/10: 100 reps
• 8/11: 100 reps
• 8/12: 100 reps…
• Repeat 100 reps per day until last day of month.

Now regarding the kettlebell:
You can go out and buy yourself a kettlebell anywhere between 5-50 pounds.  I like 35lbs myself, however I am thinking of moving up to 50 and even 75 pounds soon.  However, you may not want to buy a kettlebell so here are a few alternative solutions.

• 1 gallon bottle of water is about 8 lbs.
• 3 gallon jug of water is about 24 lbs.
• 10 lb bag of potatoes is guess what, about 10 lbs. lol J

The most important thing to think about if you are using an alternative to the kettlebell is how you will be handling the object.  Safety is the number one concern here, so do not use anything that may cause injury to your fingers, hands or knees during any portion of the movement.
Keep it simple, it works!

 

Participating in this monthly challenge is an at your own risk activity.

NOTICE – DISCLAIMER.

 

Before starting any exercise program, all individuals should consult with their physician or primary healthcare provider. 

All information obtained during bootcamp sessions and in any accompanying materials is of a general nature and is furnished for educational purposes only. No information communicated, contained, or distributed in any accompanying materials provided by TLT Mind & Body LLC is to be taken as medical or other health advice pertaining to any individual’s specific health or medical condition.  The information is not a diagnosis, treatment plan, or recommendation for a particular course of action regarding your health and is not intended to provide specific medical advice.

TLT Mind & Body LLC and this programs creators, advisors, consultants, editors, wholesalers, distributors and retailers are not liable or responsible, in whole or in part, to any person or entity for any injury, damage, or loss of any sort caused or alleged to be caused directly or indirectly by the use, practice, teaching, or other dissemination of any of the techniques, information, or ideas presented in this fitness bootcamp or accompanying materials.

It remains your responsibility to evaluate the accuracy, completeness, and usefulness of all information provided by TLT Mind & Body LLC.

If you have any questions regarding this email please feel free to contact me directly at 973-768-3625.

Who’s looking out for your health & wellness?

-Theo

Theo Tilton NASM CPT, JGSI

Founder, Principal Fitness Coach

“Morristown NJ’s Premier Outdoor 28-Minute Fat Burning Workout!”

Ripped & Sexy Bootcamp® (RSBC)-TLT Mind & Body, LLC - Morristown, NJ 07960

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