Australian Men’s Fitness – September 2019

● Cover guy Transformation

DARC™workoutonePHASEONEREPEATX 4 ROUNDS

DARC™workoutonePHASETWOREPEATX 4 ROUNDS

• Standwithyourfeetshoulderwidth
  apart, then clean the kettlebells up
  to the “rack” position.


• From here, punch your right fist
  towards the sky. Your palm will
  rotate away from you on the way up.
  
  
  • Pausefora beatatthetopofthe
    movement, then pull the bell back
    down to the rack position.
  
  
  • Next, repeat the process with
    your left hand.
    
    
    • Startwiththekettlebellonthefloor
      about 30-60cm ahead of your toes.
    
    
    • Reach out for the handle, then flatten
      your back before swinging the bell back
      between your legs.
    
    
    • After the first swing, be sure to keep
    
    
    
    
  
  
  
  

thekettlebellaboveyourkneeson

the back swing, and only let it swing

up to eye level at the front.

Equipment shown was provided by Gym Direct – GymDirect.com.au

n Alternating kettlebell shoulder press: 6 – 10 reps each arm n Two-handed kettlebell swings: 4 sets x 30 sec work : 15 sec rest

• Stand with your feet a little wider
  than shoulder width apart.


• With the kettlebell in your right hand,
  punch it straight up above your head.
  From this point on, keep your eyes
  on the bell.


• Keeping your legs as straight as
  possible, slowly slide the back of
  your left hand down the inside of

your left knee, slowly rotating your

hips, midsection, shoulders and

finally your hand to the right.

• Still keeping your eyes on the
  kettlebell, slowly stand back
  up to the start position.
  n Kettlebell windmills (L):
  6 – 10 reps


• As above, with your left hand.

n Kettlebell windmills (R): 6 – 10 reps

• Start with the kettlebell on the floor
  about 30-60cm ahead of your toes.


• Reach out for the handle, placing your
  right hand in the middle of the handle,
  and then your left hand over the top.


• Flatten your back, before hiking the
  bell back between your legs.


• After the first swing, take your left hand

off the handle and swing the bell with

your right hand for two swings.

• As the bell comes up to the weightless
  point at the top of the swing, slide your
  right hand off the handle and slide your
  left hand on.


• After two swings with the left hand,
  switch back to the right hand.

n Alternating kettlebell swings: 4 sets x 30 sec work : 15 sec rest

The secret to Uli’s ripped physique is DARC (dynamic aerobic

resistance conditioning) training. Devised by Original Bootcamp

co-founder Chief Brabon, it combines strength and cardio into

a single time-efficient workout that promotes an increase in

lean muscle mass while drastically reducing body fat.

Uli’s DARC training session