Gay Fitness: Bodytek, Not Just Another Workout
Bodytek is not just a workout, its science. It’s scientifically proven that interval training is the most effective way to boost your metabolism, burn off that extra fat, and start reaching those goals that you have set for yourself.
HIIT (High Intensity Interval Training) is about mixing high intensity bursts of exercise with moderate or light intensity recovery periods. The secret to Bodytek’s training is not just about how many calories you burn per session, but that your body continues to burn calories long after the session is over. This is called Post-Exercise Oxygen Consumption (EPOC) which basically means that your body keeps burning calories long after the sweating is done. In fact, researchers have discovered that this EPOC can last as long as 36 hours.
Over the last ten years, the Russian kettlebell has become increasingly popular in fitness throughout the United States. Developed by the Russian military in the 1700’s as a conditioning program, it has since become an accredited sport around the world; providing cardiovascular, flexibility, stamina, and strength training.
The kettlebells’ versatility allows you to exercise many muscle groups at once. Naturally, the kettlebell focuses on the legs, lower back and shoulders, which gives you a solid, well rounded workout.
Kettlebells come in many weight classes. Beginners should start relatively light so that proper form is developed.
The following exercises should be done in high reps of 20 to 25 to maintain a high heart rate. Complete 3 sets of each.
The kettlebell swing is an exercise that thrusts the legs and lower abdomen forward while swinging the arms up to eye level. This exercise keeps your heart rate up and works out your legs and shoulders.
Spread your legs a little more than shoulder width apart and sit into a slight squatting position. Hold the kettlebell between your legs with both hands. Keep your eyes facing forward. Thrust your legs up to a standing position to propel the kettlebell up with your arms straight out at eye level. In a fluid motion, allow the kettlebell to swing back down between your legs as you naturally fall into a slight squat position. Repeat the Kettlebell swing in 3 sets of 20 reps.
In a squat position, take one kettlebell and rotate around your legs as your hands meet in between your legs creating the “Figure Eight.” Make sure to hold a solid squat, do not bounce up and down as you rotate the kettlebell around and between your legs. Gently guide the kettlebell from one hand to the other.
With two kettlebells, stand with your legs shoulder width apart keeping a slight bend in your knees. Let the kettlebell rest on your forearm and press up. As you bring the kettlebells back down, make sure to keep your forearms bent at a ninety degree angle. Keep your shoulders active and upper arms parallel to the floor.