Go Hard or Go Home! Kettlebell Workout.

I love doing “met cons” for fat loss. In conjunction with a solid diet, doing rounds of relatively light, fast and sometimes ballistic resistance and bodyweight movements really gets the ball rolling in the right direction.

“Met Con” is just short for Metabolic Conditioning.

Metabolic conditioning can truthfully be almost anything, however it does take a bit of knowledge and know-how to design an effective one. You can use dumb bells, barbells, kettle bells, medicine balls, your trx, you can use bodyweight only, you can do sprints or other traditional cardio in between. Rests are other variables you can also play with.

Most people are talking about high intensity, interval, anaerobic work when they talk about doing “met cons”, but technically speaking, metabolic conditioning work is really about optimising performance within specific energy pathways. So while most people talk about doing  some type of a “metcon”, a “metabolic finisher” or just plain old HIIT with weights, they’re talking about doing a form of HIIT and they’ll tell you that DUH?!! I’m doing it for fat loss, dummy… why else? Another reason you may be doing some type of metabolic conditioning is to improve performance in a particular energy pathway of the body, whether its your short bursts of all out effort (the phosphagen pathway), intermediate (the glycolyctic pathway) or aerobic/oxidative pathways.

Metabolic conditioning work has a wide scope and versatility depending on how smart your program design is based on your objectives 🙂

Me? I do them primarily for fat loss and because sometimes they make me feel bad ass, haha. (In my opinion, if your workout doesn’t make you feel like you are awesome and can leap tall buildings in a single bound, then it’s no fun and probably not worth doing. This is why you’ll never catch me doing zumba, lol.) This type of training gives you a lot of bang for your buck, you’re finished in under 30 minutes and you get results fast. Adding metcons and HIIT to your program will get the fat off FAST AND GOOD… provided you are eating for fat loss. Remember, there is no fat loss workout without a fat loss DIET. You cannot outtrain a bad diet, EVER! Even with metcons. Metcons are not magic.

I try to program mine so I’m not doing any movements that interfere with my big lifts on subsequent days. So, for example, if the day after my metcon day I’m going to be doing deadlifts, then I’m not going to do glute-ham raises or heavy kettlebell swings the day before. I’ll keep everything a bit lighter and faster. It also may be prudent when writing a metcon circuit to alternate body parts, so if you’ve just done some lower body work, the next exercise you might want to choose would be for the upperbody, like push ups, for example.

Here is a kettlebell workout of mine from last week. I used a 16kg kettlebell and it kicked my butt. I did 3 rounds. This week, I did 4 rounds and also 5 cleans instead of 3 and 12 swings instead of 10.


You always have to do just a little bit more so you can say that you are better than you were before. Always. That’s one of the workout rules I live by, whether I’m doing traditional lifting, metcons or going for a run outside. Be fundamentally, inarguably better than you were last week. And if I can’t manage even 1 more rep, then I’ll rest… and do a whole extra set.

I hope you try out my kettlebell workout, let me know how you go in the comments!


Fit & Glam Weekend Metcon

This is a workout I did on Saturday. It’s certainly “advanced”, the overhead squat is a terrifically difficult movement to master, and the kettlebell work isn’t appropriate for a beginner. I used an olympic barbell only – feel free to add weight to the bar if that is too easy for you, you can also regress it to a women’s bar or a lighter preloaded bar, or even a single dumb bell (a single dumb bell overhead squat is how I learned the movement) if necessary. You can even use just the training/warm-up stick if you have one. They aren’t easy.

Don’t use your max OHS weight – it should probably at about 50% of your actual or estimated 1RM. Err on the side of the bar being lighter than necessary. Remember that it’s a difficult and taxing movement to execute regardless of the weight on the bar, and you still have relatively heavy kettlebell snatches and swings to get through.

You can also sub out the overhead squats for 15 – 20 goblet squats.

Use a weight where you can use proper form at all times. Take as little rest or no rest until the end. if you need to stop, STOP, catch your breath and then keep pushing on til you get to the end.

Since I’m trying to look my best for my European trip, I did some long intervals on the treadmill and some steady-state cardio on the stair mill to round out my workout. And some kettlebell tabatas.

This is a good workout for someone wanting to improve their overall power and endurance and is definitely a great fat loss workout. So you could do it with some additional cardio as I did, or even as a “finisher” in place of traditional cardio after your other lifts.


Comment and let me know how you go when you try it!


Strong Bodies No Excuses Workout #2

The no excuses workouts are designed to be done anywhere, at anytime with no equipment! So you have no excuse not to get going and get on with it.

This workout is designed for the intermediate to advanced trainee. So you can follow it to a “t” if you’re reasonably well conditioned and you’ve been training for more than a year. You need a strong core to get this through one as rx’ed and good strength-endurance in the lower body.

Strong Bodies No Excuses Workout #2:

Complete 20 reps of the following exercises on the first round, and on subsequent rounds do 15, 10 and then 5 reps for the fourth and final round. Take about 1 minute rest in between rounds.

1. Burpees
2. Renegade Hip Bridge
3. Push Ups
4. Alternating Forward Lunges
5. Pop Squats

You should also time yourself and try to beat your time to increase the intensity after you’ve done this workout a few weeks in a row. Enjoy!


Strong Bodies No Excuses Workout No. 1

I’ve decided to start a series of “No Excuses” workouts that you can do anywhere, at any time with little to no equipment. Youtube video to follow soon!

What you’re gonna do is go outside, go to the park, or even use your hall way or living room and run through each exercise with no rest until you get to the end.

Remember, NO EXCUSES! Just go, go go!

Strong Bodies No Excuses Workout No. 1:

Difficulty: Beginner – Intermediate

  1. 15 Inchworms with 10 second hold in plank position.
  2. 15 Air Squats
  3. 15 Get Ups
  4. 15 High Knees
  5. 15 Butt Kicks

Complete all reps of each exercise as fast as you can with good clean form. Don’t ever sacrifice speed over form. If you get too fatigued at any point, take a moment, but finish the reps. I’m expecting the Get Ups to be a tough spot for those of you who need to develop your upper body and core strength. Don’t stop. Don’t make excuses. Maybe you can do 3 or 5 in one go, take a minute and do another 3 or 5 or whatever you can until you can do the full 15.

Run through the drill at least 2 times. Ideally, you would be doing it 3 – 5 times in one workout.

This workout is designed to get your heart rate up (fat loss!), help you develop your flexibility, improved movement and also to develop your upper body/core strength and endurance.

Let me know how you go!