In a recent YouTube video, kettlebell workout master Eric Leija demonstrated a fat-burning workout that includes simple exercises for body weight and more advanced kettlebell stream movements to reach every part of the body.
© Eric Leija – YouTube
In a recent YouTube workout video, Eric Leija demonstrates how to use kettlebell flow routines and bodyweight exercises to stretch each muscle with just one clock.
First things first Leija demonstrates a 2-round warm-up, going from the position of children to a kneeling position of the mountain climber 5 times on each side. Then, starting with the bottom of the clock, press down on his chest and do a loaded “good morning” hinge, then grab the bell handle and go into a horny squat. He repeats this for 10 reps. “Hold a soft bit on your knees in that hinge,” he says. “I’m not rectangular here, I put the tension on the hamstrings. From there, Leija goes straight into a set of 5 squat jumps with pauses, and holds the position at the lower end of the movement, followed by 10 jumping jacks. He rests for 30 seconds, then repeats the entire warm-up.
The proper workout begins with 5 reps on each side of the kettlebell-waiter slapping squat, holding the clock in one hand and supporting the grip with the other. “Slowly and controlled, keep that chest upright,” he says. Next he goes from a plank to a mountain climber position, this time with a range, and 5 reps performed on each side. After a rest of 60 seconds, repeat these sets a total of 4 times.
Leija’s next set begins with a combo move: kettlebell series to cheat clean. “Use your other hand to support the clean and the clock to guide your wrist,” he advises. He does this for 5 reps on each side, and then goes straight into 10 pushups. Again, this is all 4 times complete with 60 seconds of rest in between.
The finishing round begins with a stream of 3 movements: cheat clean until crouching to press, swapping sides on each repetition for a total of 10. The second stream is a kettlebell pull in situp, performed for 10 reps: the key to this is be as slow and controlled as possible to handle the core as it descends from the situp. “The slower you are on the road, the more you will lighten these abs,” Leija says. If this set is more intense, Leija recommends doing it 3 times in total, by taking that 60-second break in between.
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