Explosive Cardio!

If you are looking for a way to gain superior cardiovascular fitness then you have got to attempt the following workout. The old mindset of "cardio" being thought of as only "aerobic in nature" is thrown out the window right here my friends. Keep reading to learn what I am talking about.

First of all, if you want to achieve REAL cardiovascular fitness then you have got to ramp up your intensity. Cardiovascular training doesn't only consist of "aerobic" training. Forget about the treadmill or elliptical trainer here my friends. For this workout you will need 2 items. You will need a set of stairs or bleachers and a single kettlebell of moderately heavy resistance. Start out the drill on flat ground with the kettlebell. Squat and pick up the bell with both hands. Next perform a series of double-arm overhead swings for 30 repetitions. As soon as you are finished set the kettlebell down and sprint up the flight of stairs or bleachers. Try to sprint a height of about 2 to 3 stories if possible. If the bleachers or stairs you are using are less than the recommended height then sprint more times. Learn to manage with what you have. This is a great kettlebell cardio workout. By combining both of these drills you stand to make some serious gains in your cardiovascular fitness.

Trust me, if you want to step up your cardiovascular conditioning then you have got to step up your cardiovascular exercise! Train hard and give it a try!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Superior Cardiovascular Conditioning - 2 Drills For You to Develop Ultimate Cardiovascular Fitness!

One variable in training that ALL serious athletes have to have is superior cardiovascular conditioning. When I talk about cardio I am referring to training your body to the point of a sweat drenched shirt and along with having the strength of a lion at the same time. Permit yourself a minute to read about how you can accomplish this very feat by applying the following 2 drills!

1. Kettlebell Snatch: This is a lift that will get your heart pumping harder and quicker than any workout, bike ride, or long distance run you have ever attempted. The overhead snatch is a lift executed with the kettlebell that is somewhat of a hybrid type of lift in it's nature due to the fact that it is both an Olympic style and endurance style lift. It involves a technique of swinging the bell from between your legs and punching the palm of your hand vertically to lock out the kettlebell overhead.

At the end of the movement your shoulder is locked into the socket, your elbows are locked, and your body is systemically challenged to the limit! You integrate hundreds of muscles and your cardiovascular fitness will soar by executing this particular lift. Try a 100 of these in less than 5 minutes with a moderately heavy bell and you'll know exactly what I'm talking about!

2. Kettlebell Squat and Press: If you are an endurance athlete and you don't prioritize your training to include the strength and conditioning element then you are doing yourself a disservice. This particular lift is a great lift to accomplish both elements of developing total-body strength by incorporating the push movement, and total conditioning by the particular amount of work volume that you can add to this lift. This lift involves you first cleaning the bell to your chest, then performing a squat, and finally pressing the bell above your head at the top of the squat movement. This kettlebell training lift is a sure way for you to develop a superior amount of endurance for your competitive event.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Tear the Pounds Off With Kettlebell Swings!

Weight-loss doesn't have to be a struggle for you anymore. As a true professional I can tell you that the way to really achieve success in your weight-loss and fat-loss campaign is putting forth the effort in 2 areas. The first area is all about making smart choices about what goes into your body. I'll save nutrition for another article, but as for the second area you need to have a smart fitness and exercise program for getting in shape!

There is a single exercise for you to implement in order to get huge results in your effort to lose weight. I would like to introduce to you the kettlebell! Kettlebell training is a hell of a way for you to significantly boost your metabolism and tear those unwanted pounds right off of your body. The base lift of the kettlebell known as the kettlebell swing is a single exercise that you can implement with the iron ball in order to get in shape fast.

Although there are several lifts and variations to implement with the kettlebell you can achieve a tremendous amount of weight-loss from executing the base movement of the swing. When executing the double-arm kettlebell swing you train hundreds of muscles in your body and develop superior cardiovascular conditioning that is second to nothing! You drastically speed up your metabolism when training with this iron cannonball because of the high level of physical exertion that you experience through the dynamic movement of the lift. It is the perfect combination of both strength and cardiovascular conditioning in one single hard-hitting lift!

If you are battling with weight-loss and are truly frustrated with the lack of results then you must take the time to purchase your own bell and master the double-arm kettlebell swing. It doesn't matter if you are a guy or girl the iron cannonball is not sexist! It will beat the pounds right off of your body irregardless of who you are! Train hard and give it a try my friends.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Kettlebell Fitness - 2 Exercises For You to Implement For Excellent Fitness!

I would like to say that if you have the availability of a couple of kettlebells and you enjoy training with this ancient device then this is a great couple of drills for you to implement into your program. To promote weight-loss, fat-loss, and superior cardiovascular conditioning you have to increase your level of perceived exertion. The kettlebell is one of the best tools for doing just that! Read and enjoy.

1. Swing/Deadlift Combo: This drill actually consist of a couple of different exercises that utilize a couple of kettlebells. To start this drill you will want a couple of bells of moderate and equal weight. Start by setting the kettlebells between your feet. From here you will just simply want to execute a series of swings with both kettlebells (one in each hand). For the purpose of this article shoot for 20 swings. Immediately after the swings place the bells back on the ground between your feet and execute 20 deadlifts (or squats) by picking the bells up off of the ground and locking your hips and knees out, and then placing them back on the ground.

2. Clean, Squat, and Press: This lift is pretty well described in the name. Simply begin by placing the bells between your feet. Squat down and grab both bells and perform a duel clean. The bells should be resting at your chest. From here simply keep the bells in front and perform a squat. Once you lock out a full squat then press both bells above the head. After all three movements place the bells on the ground between your feet and repeat the process. This is tremendous for building your core strength and getting you total cardiovascular conditioning!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Living Room Fitness - 2 Huge Total-Body Exercises You Can Perform Right in Your Living Room!

I want to start by saying that you don't have to worry about buying a gym membership or fighting traffic getting to the gym in order to get into shape! If you know anything about true fitness then you know that a great portion of it can be obtained by manipulating your very own body-weight. Take a minute to learn how you can include the following 2 exercises into your personal fitness program.

1. The Burpee: This is a tremendous exercise that is an intense calisthenic. It is a great way for you to optimally utilize your own body-weight in order to make huge fitness gains! To begin the drill you will want to stand with your feet about shoulder width distance apart in length. From here you will want to squat down to place your hands on the ground in front of you. Next, kick your feet back behind you until your body is extended and you are in a standard upright push-up position. From this position perform a push-up. Finally, kick your feet back up under your body and stand up. All of these movements equal a single burpee. If you get really good at these attempt to perform 50 in a row without stopping. This is serious fat-loss and cardiovascular conditioning drill!

2. Alternate Hand Position Plyo-Push-Ups: To begin this drill get on the floor into an upright push-up position. The only detail here is to make sure that your hands are slightly narrower than shoulder width distance in length. Start with your hands in this narrower position and go down to perform a standard push-up. Upon you ascending in the push-up explosively push yourself hard enough so that your hands come off of the ground. This time when your hands come back to the floor allow the placement of your hands to be wider than shoulder width distance. This will give you a different hand placement position. Continue to perform the push-ups alternating your hand position every time. You will quickly see how this in home training program will become a serious body construction program!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Outstanding Cardio in Your Garage - 2 Great Cardio-Blasting Drills You Can Do Right in Your Garage!

Most of us stay so busy with family and work that we don't have the time or the motivation to pack a bag and drive to the gym. Well the good news is that to get into great shape you don't have to be. Allow yourself a minute to read and learn about how you can achieve amazing cardiovascular fitness by going no further than moving your car out of the garage and engaging in these cardio routines.

1. Military Style Jumping Jacks: That's right, I said jumping jacks! Now you may think you know how to do jumping jacks, but the only way I know is military style. The difference in this style of jumping jacks and everyone else's style is the count. To begin this great cardio blasting drill stand straight with your feet together and your hands by your side. From here jump to spread your feet wider than shoulder width while simultaneously raising your arms overhead. Immediately return to the original position to start all over again for the next one. The key here though is that with the military style jumping jack you do at least 3 in a row before that can count as a single rep! My challenge to you to gain superior cardiovascular conditioning is to knock off 100 of these bad boys without stopping!

2. Jump Rope: The jumping rope cardio workout is another fabulous way to get a great workout and to develop hand/eye coordination at the same time. Its all about keeping the right pace. Feel free to include the jump rope into your cardio program along with the jumping jacks. The beauty is that both of these drills can be done independently, used as interval bouts, or can be involved in a total conditioning circuit! My challenge for you with the rope is to jump for 3 minutes nonstop, rest for a minute and do another 3 minutes! Be strict with your rest time and complete 3 rounds of 3 minute jumping intervals. If you want superior cardiovascular conditioning and to promote some serious weight-loss then these 2 drills are just for you!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Building a Strong Heart - 2 Drills That Will Build You a Heart Laced With Steel!

So if you are looking to build a heart that is strong and that will give you amazing conditioning then you need to check out the following 2 drills. To build up your cardiovascular conditioning the following 2 exercises are designed in an interval type of format based on work and recovery. The key is learning how to manipulate your recovery time in order to improve it, thereby improving your overall cardiovascular conditioning and promoting ultimate weight-loss and fat-loss! Note: The following 2 exercises are designed for more moderately fit to advanced fit individuals. Beginners should work on lower intense exercises before progressing to the following 2 drills.

1. 20 Yards Of Jumps: This is a basic drill that is sure to get your blood pumping fast! To begin this drill you will want to mark off a distance of about 20 yards in an open flat field. Start at one end of your mark and perform a squat long jump. Jump as high and far as you can with each jump. Make sure you land heel to toe and explode into each jump with continuous effort. Give yourself about 45 seconds rest between each 20 yard completion of the jumps.

2. 20 Yards Of Lunge Jumps: To begin this drill you will want to start on one end of the marked line. From here take a lunge step and then explosively jump off of the lead leg. Once you are in the air bring the other leg up and make sure that you land heel to toe on both feet. Once you have landed then alternate legs and repeat the same thing on the opposite side. Propel yourself the full 20 yards making sure that each jump is as far and as high as you can go. You need to try and limit your rest time to 45 seconds between each of the 20 yards of jumps. This interval style of work time to rest time is what will give you a tremendous amount of cardiovascular conditioning!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Superhuman Cardio - 2 Drills You Can Implement With the Kettlebell to Obtain Big Time Cardio!

Superhuman cardiovascular conditioning is another way of saying ouch! You know by now that I am a huge proponent of the kettlebell and what it is capable of producing in many areas of human performance. It will put your body through a workout that will make you wish you never saw the iron beast. At the same time, you will be more grateful and more impressed than you ever have been in your life from the physical characteristics that you will be able to achieve from this ancient iron tool! Check out the following 2 drills you can execute with the bell to gain absolutely superior cardiovascular conditioning!

1. The Double-Arm Kettlebell Swing: This is the base lift of the kettlebell. It requires you to swing the bell by utilizing the hip snap. You basically start by properly squatting to pick up the bell while standing fully erect with the bell relaxed between your legs at your groin. From here you simply initiate a quarter squat flexing at the hips and knees. Once here immediately and rapidly extend at your hips and knees while building momentum up with the bell. As the kettlebell builds momentum you will be swinging it back and forth between your legs. To get huge cardiovascular gains from this drill execute about 150 swings with a moderately heavy bell in less than 15 minutes!

2. The Single-Arm Swing: This lift is performed just like the double-arm swing with one exception besides the fact you are doing this with just one arm as opposed to both. When you swing the bell with whatever hand you are using allow your arm to rotate so that your thumb points downward. As you ascend in the swing allow your hand to rotate back to the original position to where your palm is pointing down (palm;not thumb). For superior conditioning execute the same number of reps as mentioned in the double-arm swing challenge above with the exception of splitting the total reps equally to each arm. Try to complete the fitness challenge in under the same time limit.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Circle of Misery - A Cardio and Resistance Workout That Will Chisel Your Body More Than Anything!

I would like to introduce the Circle of Misery. This is one major calorie burning workout that will get your heart pumping and your muscles bulging. The setting of this workout involves a quarter mile track, 4 markers (like cones or plastic bottles) and 2 kettlebells that can be the same or different weight depending on how intense you want to be with the workout.

To get started you want to find a quarter-mile track at a high school or park. You need to use the 4 markers to set up at equal distances apart at 4 corners around the track. Next you want to set up the kettlebells at 2 of the opposing markers diagonal to each other. Now the work starts. Depending on how advanced you are you can either jog or run at a higher pace around the track. Each marker that you come to will be a different station of torture within the circuit training course. The structure of the torture stations can be set up however you desire, but I like to stay consistent with my personal philosophy of implementing the push/pull method. So as you start your run and come to the first station with the kettlebell stop and execute a pull exercise like double-arm swings. Immediately set it down and continue your run when you are finished with the desired number of swings. When you get to the next marker stop and execute a series of push movements like push-ups. You understand where I am going with this program, right? Continue on and execute another pull movement to the next station with the second bell. Finally, you finish out with a push exercise.

This big circuit, with intervals of running, will shed body-fat off of you quicker than any workout you have ever tried to tackle. Enjoy the Circle of Misery!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Interval Training - An Intense Way to Build Serious Fitness and Top-Notch Endurance!

You are probably wondering how in the world you can squeeze a butt-kicking workout in on your lunch hour and still have enough time to inhale that sandwich before returning to the office. Well this article will cover the concept of interval training which will give you a plan that will combine both aspects of cardiovascular conditioning and resistance training in one BIG BODY BLASTING workout!

To start, the concept of interval training is something that is generally used by runners. The definition of interval training is to engage in high intensity exercise immediately followed by a lower-intensity type of activity (or actual interval). Even though this particular model of activity has been generally associated with runners, I'm going to refer to it so you can modify it to fit into your resistance training program. There are many ways that you can structure this model to fit into your personal program. You can alternate your resistance training exercise with each interval that you do. For instance, you can do a set of push-ups and then engage in 2 minutes of jump-rope. You can also alter it again to get all of your sets of push-ups completed and then do your 2 minute intervals of jump-rope. Another way is to super-set a couple of resistance training movements an then do the interval. All of these variations work and produce tremendous results.

Remember that the bottom line is to intensify what you are doing since there is a sacrifice in your time. You want to be able to hit a great workout and shovel down your lunch before running the risk of getting back to work late to find out that the boss has shoveled your job!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

The Kettlebell Snatch - 2 Huge Benefits of This Superior Lift!

You have probably realized by now that the kettlebell is about 95% of my client and personal strength program. It is a device that is superior to the rest in terms of overall strength, human performance, and lean muscle development.

To start, you are probably familiar with the kettlebell swing. The double-arm swing is challenging and the single-arm is even more challenging. Here I want to talk about the overhead snatch. You know that the snatch is an olympic lift and its singular form is similar, but varied when executed with the bell. For the purpose of this article I will be addressing the overall benefits of the single-arm overhead snatch with the bell.

First of all, when participating in a high intensity snatch it is a tremendous lift that can be utilized for explosive vertical power. Generating enough force to execute this overhead lift with a heavy bell not only adds tremendous shoulder stability, but incorporates many muscles of the core and hips to generate amazing vertical force. This is beneficial because it stimulates the nervous system to allow muscles to contract more forcefully. This immediately builds total-body power and resiliency! It hardens and toughens the body to withstand outside forces such as being able to take a hit and reducing the risk of injury.

Secondly, if you think that the double and single-arm swings are intense wait until you attempt this monster lift. Again you can engage in heavier bells to develop total power or a slightly lighter bell to build amazing conditioning. You see here the benefit of shoulder stability is still huge, but even by executing this lift with a lighter bell you will still generate cardiovascular conditioning that is unlike anything that you have ever experienced. The overall benefit is a win-win situation whether you are a regular Joe or a super athlete!

If you ask me, anyone that includes the kettlebell into their strength program isn't such an "average Joe!" Execute the overhead snatch frequently and flawlessly! Instantly engage in HARD BODY CONSTRUCTION!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.htmlI'm Brandon Richey the Strength and Conditioning Pro!

Cardiovascular Exercise - Aerobic Versus Anaerobic When Trying to Lose Weight

So many people are looking to start a weight-loss program but have no idea whether to engage in aerobic exercise, weight-training, both, or how much of either one. Questions that relate to all of this come up with me more often than anything else before I advise people on beginning a fitness regimen.

I want to start by eliminating a common misconception about aerobic and anaerobic exercise. The big misconception that I hear people talk about frequently is that after they finish their weight-training (or resistance training) portion of their workout they then have to go do their 20-30 minutes of cardio on an elliptical trainer or treadmill. Now running on a treadmill is certainly considered "cardio," but it is generally associated with aerobic conditioning. The fact is that you can gain absolutely tremendous "cardio" from your weight-training (or resistance training) portion of your workout. This is also "cardio" but this is anaerobic conditioning. You see the truth is when you elevate your heart-rate from engaging in anaerobic conditioning in the form of supersets or circuit training you will achieve insane cardiovascular conditioning. After doing this you will quickly learn the benefit of "cardio" that you gain from doing this. There is nothing wrong with aerobic training, but when implementing a properly planned anaerobic program it is much more beneficial when trying to obtain a quicker, steadier, overall optimal level of fitness and weight-loss. So you want to know the difference between aerobic versus anaerobic. Well the truth is that each one can serve its purpose. If you are not use to working out at all then you absolutely have to begin somewhere. Maintaining a steady level of physical activity like walking, jogging, or running can be a great beginning to your exercise program.

Remember, the harder you work the more results you will get. Proper exercise planning and an effective program design will allow you to obtain phenomenal cardiovascular conditioning and rapid weight-loss.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html