In this chapter I’m going to tell you what works best for melting fat like butter on a hot stove.
Exercising
First, the human body is designed to move, period. Besides the obvious benefits of maintaining a healthy body weight, exercising has numerous other benefits.
1) Fights disease
2) Improves your mood
3) Gives you more energy
4) Helps you sleep better
5) And better sex
“A recent survey showed that seven out of ten adults do not
exercise regularly and close to four out of ten are not physically
active. If you do not exercise, then you will risk getting stroke,
diabetes and heart disease. This has lead to death for about 300
000 people.”
Before you start exercising, you should consult a physician. This is very important if you’ve been on the couch for a long time and haven’t been exercising.
When it comes to fat loss, there are many different opinions in existence today. Most people start their exercise routine by running. After all, it raises your heart rate and it is aerobic too.
Aerobic training is what burns the most fat, right? The answer may come as a surprise-running isn’t really that effective for fat loss. That’s because you often plateau once your body becomes conditioned by the exercise (Peele, 2010).
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In contrast, I’ve uncovered a method which consistently demands more with each workout, ensuring you never stagnate. Also, it is up to 3,000
percent more efficient at burning fat than your morning run!
Why HIIT is Better Than Running
It is called HIIT or High Intensity Interval Training and it is an innovative approach. Not only will it shorten your workout sessions, it will burn up to 9 times more fat than running does (Cossaboon). When coupled with the fact that it takes one quarter of the time to accomplish, that means it is 36 times more effective over all. How can this be possible?
First, the intensity during the session itself means you burn more calories.
Though a lesser percentage of these are solely from fat, since the total is greater, you come out ahead.
Yet, the second way HIIT training works is the most astonishing part.
After you’ve finished your workout, your metabolism is elevated for up to 24 hours afterward. That means you could be burning fat when sitting on your couch at 11PM the same night!
As I love getting the most for my investment, HIIT was the perfect fit for me. Also, you don’t even have to work out every day, and 3 times per week is enough to begin getting results. I provide real life examples of this on my blog at sergeantslim.com/blog.
How Does it Work?
The HIIT method uses a two pronged approach to get results fast. Rather than working out at a consistent level for the duration of your session, you will utilize two different intensities instead.
The first is a moderate level, and a good example is jogging at a respectable pace. The second is high intensity bursts, an example being sprinting at your top speed.
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You want to train at the slower speed for 2 to 2.5 minutes, then have a short session of your highest intensity for 10-30 seconds. Then resume the moderate level again, and simply repeat this template until 15-20
minutes have elapsed.
At the end, your metabolism will be running in high gear, and it can stay that way for hours or even a full day afterward. Thus, you are burning fat both during your workout, and in the recuperation your body is accomplishing after the fact. This will fast forward your results, and begin to melt the fat right off of your frame.
Stay In the Zone
Yet, you won’t get any of these amazing benefits from your fat loss routine, if you don’t keep your heart rate up high enough.
What should your target rate be for optimum HIIT efficiency? During the short periods when you are pushing yourself as hard as possible, your heart rate should be near your safe limit.
How can you determine this information? First, calculate your maximum heart rate, by subtracting your age from 220. Then, you should aim for 85 percent of this number, when you are in the high intensity portion of your HIIT session (Baker, 2011).
You’ll have to work harder than you’d probably guess, to hit the number of beats per minute you need to achieve the greatest effect. If you can still talk during this activity, or you aren’t struggling for breath afterward, you haven’t pushed yourself hard enough!
Melt the Fat Away
When you use HIIT combined with your target heart rate, you’ll have a powerful tool to help you in your weight loss program. Including this type of exercise in your fat loss routine, will speed up your efforts and elevate your results!
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HIIT is a more powerful fat loss method than simple cardio training, as it allows you to push the envelope even further. You see, the short bursts of intense exercise are meant to be near your maximum limit every time.
You can’t feasibly keep up this level for an entire workout, meaning you’ll naturally fall into a lower level of energy expenditure.
For example, while you may be able to sprint at your fastest speed for 10-15 seconds, it isn’t possible to do so for an entire 30 minute workout. To get through the session, you must reduce your pace to a fast run, which doesn’t have the same effects on your body.
Add Strength Training With Kettlebells to Your
Routine
In addition to your HIIT workouts, strength training with kettlebells is also a valuable tool. Many men are quick to hit the weight room, but women avoid it. You may think that this type of exercise will cause you to appear bulky and muscle-bound, rather than giving you the lean look you probably want.
Yet, when you perform it in the correct fashion, weight lifting with kettlebells is highly effective for weight loss. With the workout I’ve included, you will build lean muscle giving you a nice athletic look-while maintaining your flexibility too.
Load bearing activity is also beneficial for other reasons, and it has been shown to prevent osteoporosis (Rogers, 2012). While simply walking is enough to gain this benefit for your lower body, you need to lift weights to get the same bone building effects for your upper body.
In addition, resistance workouts can also give your metabolism a boost for several hours after your workout is complete, adding to your weight loss results. So, for all of these positive features, women need to take full advantage of the weight room and the powerful kettlebell as well.
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Why Train with a Kettlebell?
Fair question. The first time I saw someone train with one, I didn’t really get it. But then, I was invited to participate in a workout, and then I really saw just how effective these little gems could be in getting in shape.
The kettlebell originated in Russia, and unless you’ve been living in a cave in Afghanistan, have been accepted by the fitness community with open arms.
Let’s discuss the numerous advantages to the kettlebell training:
Makes you stronger
Muscular endurance
Burns Fat
Weight loss
Build lean muscle
Mental toughness
Builds a strong core and sexy abs
No gym membership required
Workout outside or inside
Kettlebells Prepare You Life
Many of us have been guilty of training for a specific event. The military, up until recently primarily trained for the pushup, sit-up and the 2 mile run. What this ended up creating was a bunch of men and women who may have had muscular endurance, but if you asked them to move any amount of weight they would collapse.
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Move the clock ahead to 2013 and finally General Physical Preparedness (GPP) has made it not only in the military, but mainstream as well.
Essentially the short answer on GPP is that you become conditioned in order to do work.
Exercise and lifts with weight require some basic abilities in order to be done successfully. GPP will help you build those. This is why the kettlebell is such a powerful tool in your fitness arsenal.
Just implementing the kettlebell swing, squat, and Turkish-get up will get you in the best shape of your life, and you’ll be stronger, leaner, and fitter than you’ve ever thought possible.
When you think about it, the human body is only as useful as its core. If you have a weak core, you are weak. So throw out those ab gadgets, quit doing crunches, and start working with the kettlebell so that you can be prepared for anything that life throws at you.
Choosing the Right Kettlebell
This is a very important decision when embarking upon any kettlebell exercise program. Men should begin with a 35lb bell and women should start with an 18lb kettlebell. In the beginning these weights should get you off on the right foot and when the workouts are done with the proper intensity they are plenty heavy.
The only kettlebell you should consider are the one's endorsed by Pavel.
Safety First
I’ve mentioned this before, but it is important that you consult your physician before implementing any physical fitness program. Even though the kettlebell is relatively “light”, if done improperly you can sustain injury. It is also important that you warm-up properly before any of the workouts which are provided in this book. Take it slow in the beginning and learn the basics.
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Footwear
When using a Kettlebell it is important that your feet are flat and in contact with the floor at all times. You shouldn’t wear “running” shoes with the heel raised. This will cause you to not stand properly and possibly cause injury. You can wear minimalist shoes or simply go barefoot to save a few bucks.
Practice Makes Perfect
I understand that you are eager to begin training, and I appreciate you finally want to work to achieve the body you deserve. However, for the first week, all I want you to do is review the accompanying videos, and I really want you to practice the kettlebell swing.
The swing is the most important move that even I still practice, and I’m not looking for perfection, but maintain proper form when executing the movement.
In the next chapter you will find my recommended Kettlebell workout routine. This comes complete with illustrations and instructions for completing each day’s workout.
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Kettlebell Workout Routine
Regardless if you’ve used a kettlebell or not, make sure that you select a weight you can safely move without injury. Kettlebells are a very effective tool to get in shape, but need to be treated with respect. This workout works, and after 8 weeks with a proper diet and rest, you will see results. Ensure you get your physicians approval before starting any exercise program.
The workout is designed to be done 4 days per week. I suggest Mon/Tues with Wednesday as a rest day and then Thursday/Friday. Obviously, life happens. Try to stick to the plan as best as you can.
Below I give you the outline for each workout followed by more detailed instructions.
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Front Plank
Starting Position for Front Plank
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The starting position is on your hands and knees with the back flat.
Contract the abdominal muscles. Without rotating the trunk or sagging or arching the spine, elevate yourself into the push up position with your weight on your forearms and toes. Keep your head up looking forward.
The goal is to hold this position for 60 seconds. If you cannot hold for 1
minute, then repeat until 1 minute has elapsed. Continue to breathe when conducting this exercise.
THE HIP FLEXOR STRETCH
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Movement:
1. Start with left knee on the ground, and right leg up with both arms over head.
2. Hold for approximately 10 seconds.
3. Switch to the other side and hold for 10 seconds.
Note: This warm-up exercise promotes stretching out the core, hip flexors, back, quadriceps, lats, and is just an overall great stretch to loosen up. This is perhaps the best overall stretch you can do before any physical event.
PUSH-UP
I realize most people think they know how to perform a push-up.
Movement:
1. Bend the elbows, lowering your body until your upper arms are parallel with the ground.
2. Fully extend your arms so that your elbows are “locked” out.
The key is to fully extend in the up position with your arms locked out.
Secondly, make sure that when you are in the down position your arms 45
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are parallel to the ground. Don’t think fast here, do them slow and controlled for full effect of this movement.
Variation: If you are unable to perform a push-up as illustrated, assume a stance on your knees to perform them correctly. This is a natural progression.
KETTLEBELL SWING
Movement:
1. Squat down with your back straight and lift up the weight. Don’t confuse this with a vertical back, simply keep it straight. Don’t round your back.
2. Squat up and stand erect with your shoulders back.
3. Think sit back rather than dip down.
4. Ensure that your hips are extended as well as your knees at the top with your body in a straight line.
5. For the Russian style swing illustrated here the bell should never go above parallel.
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6. Ensure that you are either barefoot or wearing a minimalist shoe so that you are flat footed.
Precautions: Work with light weight initially until you can perform the movement correctly.
TURKISH GET-UP
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Movement:
1. Use both of your hands while in a fetal position to lift the kettlebell from the ground at the start of the movement and at the completion of the movement.
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2. Next you want to set the foot and hand. Notice that the arm on the kettlebell side is vertical with a straight wrist. The knee on the side of the kettlebell is bent to prepare you for eventually standing up.
Both the lats and your core are engaged and ready for work. The arm opposite the kettlebell is positioned 45 degrees and your opposite leg is straight.
3. Lock your elbow and keep it locked for the duration of the movement.
4. Keep your shoulder in a “packed” position at all times during the movement.
5. Get up smoothly and slowly and concentrate on each position.
6. This is not an exercise performed rapidly.
Precaution: This looks deceivingly easy. Use a very light weight (5lbs) or even a sneaker until you hit each position. In my Hardstyle Kettlebell Certification course, we used the sneaker. I highly suggest the sneaker.
Deadlift
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Movement:
1. Straddle the bell with your feet a little wider than shoulder-width.
2. Squat down with arms extended downward between your legs and grab the bell’s handle with both hands.
3. Ensure that your shoulders are over the bell and keep your back straight.
4. Pull the bell off the floor by extending your hips and knees ensuring your chest is up.
5. Lower the bell while squatting down and keeping your back taunt with a vertical back.
Precaution: Ensure you do not round your back. Ensure you can do an air squat with no weight properly before adding any weight.
SNATCH
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Movement:
1. Begin with the Russian Style swing.
2. Catch the bell softly without “banging” the bell on your wrist.
3. You can do this by “punching” to the top of the movement.
4. When you lock out at the top, your arm should be level with your head.
5. Lower the bell down to complete a swing and repeat as needed.
Precaution: Keep back straight, work with a weight you can safely control.
Learning the Rack: I was shown this by a trainer about 5 years ago when I first started using kettlebells. I suggest you practice this so you learn the movement. It will help with the Rack and the Clean.
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Movement:
1. Pick up the bell with 1 hand
2. Use your 2nd hand to get the bell into position
3. Now you are in the rack position or where the clean ends up 4. Drop the bell down by moving your hips backwards and “sitting down”
5. The bell is moving completely vertically down by moving your hips back and not pushing the bell forward
Precaution: Keep your back straight, use a weight that is lighter until you learn the movement.
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THE RACK
Movement:
1. Stand over the kettlebells. Take a deep breath and hold and pull back between legs.
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2. As the kettlebells come back (breathe in), bend slightly at the knees, pushing your hips backwards allowing the kettlebells to pass between your legs. Ensure back is straight.
3. Using your glutes like a rubber band, open your hips and propel the bell forward. As you drive through with your hips (breathe out) until you come to a triple extension. The bells should land between your arms and forearms, with elbow tucked throughout move.
4. Your bells are now in a racked position.
Precaution: Ensure your back is straight, and select a weight that is within your ability to safely lift the weight.
Double Kettlebell Front Squat
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Movement:
1. Begin with the bells in the racked position.
2. Set handles just above your collar bone.
3. Have your feet a little wider than shoulder-width apart.
4. Inhale as you sit down while keeping your back straight.
5. Exhale on the way up and stand tall.
Precautions: Do not round your back. Ensure your back is straight.
Select a weight you can safely move.
CLEAN
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Movement:
1. Straddle the bell with your feet a little more than shoulder width apart.
2. Your elbow should be part of your torso.
3. Your hips will do all of the work.
4. Make the bell travel in a straight line; which is the shortest distance between 2 objects.
5. Do not dip your knees when receiving or “racking” the bell.
6. Avoid banging your wrist or forearm.
Precautions: Back straight, choose a weight that you can work with safely.
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Press
Movement:
1. Stand with your feet slightly wider than shoulder width.
2. Take the bell from the rack or clean it from the floor and position in front of chest with the bell against the outside of your arm.
3. Press the bell up until your arm is fully extended overhead.
4. Lower to the front of your chest.
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Precaution: Ensure that you are utilizing a weight that will enable you perform the move properly.
Overhead or Waiters Walk
Movement:
1. Begin with the bell in the press out position.
2. Ensure that your shoulder and elbow are in a “locked” position.
3. Begin walking.
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Precautions: Make sure you have a clear path (obviously), select your weight carefully
Suitcase Carry
Movement:
1. Pick up the bell as you would a suitcase deadlift before carrying.
2. Keep the shoulders level and core tight with no compensation from one side to another.
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3. A heavier weight may be required to reach the desired effect.
Precautions: Ensure you your back is straight and not rounded when picking up or setting down the weight. As always, select a weight you can move safely.
Rack Walk
Movement:
1. Begin with the bells in the racked position.
2. Ensure that the handles are above your collar bones.
3. Keep the bells next to your bicep.
4. Do not let the bells droop or sag.
5. Start walking.
Precautions: Ensure your walking path is free of obstacles and select a weight you can safely move with.
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Goblet Squat
Movement:
1. Grab the bell by the horns.
2. Feet shoulder width apart or a little more than shoulder width apart.
3. Pull yourself down.
4. Keep your chest up while keeping your back as straight as possible.
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5. Elbows come inside your knees with the weight on your heels and not toes.
6. Stand straight up.
Precautions: Do no round the back and select a weight appropriate for your abilities.
Single Arm Deadlift
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Movement:
1. Performed like deadlift but with weight to your side.
2. Bell will be even with your ankle.
3. Bend at the waist and knees while your back is straight.
4. Stand straight up without compensating for the side with no weight.
5. Stand straight up.
Precautions: Back must be straight and not rounded. Select a weight for your abilities in order to lift safely.
Farmers Walk
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Movement:
Performed like a standard deadlift but with 2 bells at your side.
Use heavier weights so the movement is challenging.
Begin walking for the prescribed time.
Precautions: Do not round your back and always select a weight you can safely move.
Hand to Hand Swing
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Movement:
1. Begin with regular swing except now you will release the bell at the top of the swing.
2. Grab the bell with your other hand.
3. Move with a purpose.
Precautions: If the bell is too far forward when you go to grab it let it go and reset. Choose a weight that you can safely move.
Hand to Hand Snatch
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Movement:
1. Begin the movement by doing the snatch with a swing.
2. Move the bell back down with the same hand.
3. Swing the bell back up and receive the bell with the other hand.
4. Move the bell back down and begin the transition as required.
Precautions: Ensure you do not round your back and select a weight that you can safely move.
Month 1
Day 1
TGU- 3 each side alternating
Overhead kb walk: 30 seconds each side
KB deadlift 4x5 choose weight, focus on hinge and lockout
Swing ladders- 3 bells of different sizes, 8 reps each x4
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Suitcase carry- 3 sets of: 30 heavier bell
Single arm deadlift 4x5 each arm
Single arm swings- 4x8 each side
Plank 5x: 30
Detailed Explanation:
TGU-3 ea. Side alternating. Here you want to focus on hitting each position in the move. Do the left side then right side until you do a total of 6 TGU. Work with a weight you can safely handle. This is not a move that is done fast, but rather an intentional movement. There is nothing wrong with using even something as light as your sneaker for the first 2
weeks, to learn the movement.
O/H KB Walk 30 seconds each side. Choose your weight carefully here. You are going to move with the weight overhead for a total of 30
seconds. Ensure that you lock that arm which is overhead. Walk normally.
Kettlebell Dead Lift 4 x 5. Choose an appropriate weight, focus on the hinge and lockout. When it is written 4 x 5 you will do 4 sets of 5. There is no pre-determined rest period here. If you choose a weight that isn’t too light or too heavy, you’ll most likely only need to rest 1 minute.
Swing Ladders-3 bells of different sizes, 8 Reps x 4. If you are just beginning to use kettlebells, start light. For men a 35# bell is probably the max and women a 25# bell. Start with the lightest weight do 8 two handed swings, then move to the middle weight and do 8 two handed swings, and then move to the heaviest weight and do 8 two handed swings. You will then rest and do it again 3 more times.
Suitcase Carry: 3 sets of 30 seconds. I would use my non-dominate hand first, then dominant, then non-dominate. If you need to rest,
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simply set the weight down, rest and resume.
Single Arm Deadlift 4 x 5 each arm. Focus on not compensating with the arm that is not picking the weight up. Ensure your back is straight.
Do 5 reps on one arm, then 5 reps with the other arm. Rest required amount, and repeat 3 additional times. Choose a challenging weight here.
Single Arm Swings 4 x 8 each side. Start with either arm, 8 with one arm, 8 with the other arm, rest as needed and do 3 more times. Ensure you select a weight you can safely move.
Plank 5 x :30 seconds. Chances are you won’t be able to hold the plank for 30 seconds. That’s ok, if you can only do 10 seconds, rest do 10
Day 2
TGU- pause in each position for 5 seconds, 2 each side 2 hand swings 5x10
Hip flexor stretch
1 hand swing 8L and 8 R
6 goblet squats
Repeat 1 hand swings and goblets x4
Hand to hand swings
Do 20 swings, go into: 30 plank repeat x4
Farmers walk 4 sets of: 30 to: 45 seconds
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Detailed Explanation:
Turkish Get-Up Pause in ea. Position 5 seconds, 2 ea. Side. Here you will pause on your forearm, palm, knee, and in standing, and do the same on the way down. Focus on really feeling each position. Ensure you are selecting a light weight. There is nothing wrong with using even something as light as your sneaker for the first 2 weeks, to learn the movement.
2 Hand Swings 5 x 10. You will do 10 repetitions with a weight you can safely handle. Rest for a short time, then do this 4 more times.
Hip Flexor Stretch. Really take time to stretch each side. Focus on the entire body here.
1 Hand Swing 8L & 8R/6 Goblet Squats. You will do 8 swings with your left hand, then 8 with your right hand, and with same weight move right into doing 6 goblet squats. Rest for less than a minute and repeat 3
more times.
Do 20 hand to hand swings, then 30 seconds in the plank. Ensure that you’ve practiced this movement before doing it for the first time. If you are doing this in your house, make sure there is nothing that can be broken is in the way. If the bell gets away from you, let it go, and start over. Once you do 20 hand to hand swings, you will immediately do 30
seconds in the plank and immediately commence with the 20 hand to hand swings. You will do this for a total of 4 rounds.
Farmers Walk-4 sets of 30 seconds to 45 seconds. Choose a heavy enough weight so it is challenging, but not so heavy you have to set it down after 15 seconds. Once you hit between 30 and 45 seconds, set the weight down, recover, and repeat 3 more times.
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Day 3
TGU to the standing position, walk for: 30 seconds then come down, repeat on way down
KB deadlift- 4x5
KB swings 30/30 for 10 minutes
Goblet squat 6 reps, at the bottom of the 6th rep curl the kb 6 times by the horns, repeat 4 times
30/30 1 arm swings. Swing L then rest for: 30, repeat for 8 minutes Hip flexor stretch
Detailed Explanation:
Turkish Get-Up Standing Position Walk 30 seconds then come down, repeat for other arm. Do a Turkish get-up, then walk for 30
seconds, stop, come down, switch arms, and repeat.
Kettlebell Deadlift 4 x 5. Do 5 Repetitions with a weight that isn’t light, but not too heavy that you cannot complete 4 sets. Once you do 5 reps, rest for approximately 1 minute, and then do 3 more times. Ensure that your back is straight, and breathe in on the way down, and out on the way up.
Kettlebell Swings 30/30 for 10 minutes. You will do 30 seconds of 2
arm swings, rest for 30 seconds and do this for a total of 10 minutes.
Goblet Squat 6 Reps, @ bottom of the 6th Rep, curl the kettlebell 6x by the horns. Repeat 4x. So you will do 6 goblet squats, sit in the squat, then do 6 bicep curls with the bell. Do this for 3 more times.
Don’t be too aggressive with the weight here. Select a weight that you can curl vs. a weight that you can do a goblet squat with.
Hip Flexor Stretch. Really focus on a solid total body stretch here. Try 70
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to accumulate 20 seconds on each side. I love this stretch!
Day 4
TGU, alternate each side for a total of 10 minutes 10 2 handed swings
8R and 8L 1 arm swings
10 goblet squats
20 hand to hand swings
:30 overhead walk L/R
:30 suitcase carry L/R
Repeat 4-6 times above for time
Detailed Explanation:
Turkish Get-Up, Alt ea. Side for a total of 10 minutes. Be careful with weight selection here as you will continuously be moving arm to arm and doing the get up. Do not focus on speed. Feel each step in order to perform this movement correctly.
10 two handed Swings
8R & 8L 1 Arm Swings
10 Goblet Squats
20 Hand to Hand Swings
30 second overhead walk L/R
30 second suitcase carry L/R
Repeat 4-6 times for time
The goal on this day is to move from exercise to exercise without resting.
Once you complete on round, then rest, recharge, and set a goal to complete 4 to 6 rounds.
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Month 2
Day 1
TGU- use a heavier bell if possible
6 total, 3 per side alternating
1 swing, 1 snatch into overhead walk for :15
2 swing, 2 snatch into overhead walk for :15
3 swing, 3 snatch into overhead walk for :15
4 swing, 4 snatch into overhead walk for :15
Repeat above x5
Goblet squat- pause at bottom position for :5 then come up. 5x5
Kb rack walks
http://www.youtube.com/watch?v=dLu2NS2-c-w
5 sets of :30
Detailed Explanation:
Turkish Get-Up Use a heavier bell if possible. Doing a total of 6, 3 each side alternating. Now that you’ve been doing the program for a month, you should be able to do more weight. Obviously, select a weight that is safe for your ability.
1 Swing, 1 Snatch into Overhead Walk for 15 Seconds
2 Swings, 2 Snatches into Overhead Walk for 15 Seconds
3 Swings, 3 Snatches into Overhead Walk for 15 Seconds
4 Swings, 4 Snatches into Overhead Walk for 15 Seconds
Repeat above for a total of 5 times
Here is how the workout works: You will do a swing, a snatch, walk for 15
seconds, then do this through 4 swings/snatches then rest as needed, and do 4 more times. Keep the rest period as short as possible. Really 72
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push yourself here.
Goblet Squat-Pause at Bottom position for 5 seconds then come up 5 x 5. Here you will do 1 goblet squat, sit at the bottom position for 5
seconds, come up and do this for 5 times. Rest as needed, and then do 4
more times.
Kettlebell Rack Walks 5 sets of 30 seconds: Rack the weight, and simply walk for 30 seconds. Keep rest short, then do 4 more times.
Day 2
TGU 8 minutes total, alternate each side
Clean and press 5x5
Double kb front squat 5x5
Push-up 4 sets of perfect form
20 swings, 20 hand to hand swings, :30 rack walk. repeat x4
Detailed Explanation:
Turkish Get-Up 8 minutes total, Alternating each side. Just a reminder here, don’t focus on speed, focus on movement throughout the Get-up. A slightly heavier weight that you can safely handle will cause your core to get some extra work!
Clean & Press 5 x 5. Do a Clean, then press it and do this for 5
repetitions, rest, then do 4 more times. You will be able to clean much more than you can press. Base the weight off of your press here on this movement.
Double Kettlebell Front Squat 5 x 5. Ensure you rack the weight, keep your back straight, do 5 reps rest and do 4 more times. Choose your weight wisely.
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The Ultimate Kettlebell Training & Fat Loss Book
Push-Ups 4 sets of perfect form. This is truly a test of your mental strength. Do as many push-ups as you can with perfect form, rest, and do 3 more times. Record the number of push-ups, so the next 3 weeks you will know if you are progressing. Focus on form here NOT speed.
Really push yourself here.
20 Swings, 20 Hand to Hand Swings, 30 seconds Rack Walk,
repeat 4x. You should try to use the same weight for this. So do 20 two handed swings, then 20 hand to hand swings, and lastly rack walk for 30
seconds, rest as needed and do 3 more times. Try to keep the rest period short.
Day 3
Overhead walk 4x :30 each arm
suitcase carry 4x:30 each arm
10 1 arm swings L/R
10 snatches L/R
20 hand to hand snatches
repeat x4
2 hand swings, 8 minutes total 40/20
Detailed Explanation:
Overhead Walk 4 x 30 seconds each arm
Suitcase Carry 4 x 30 seconds each arm
10 1 Arm Swings Left then Right
10 Snatches Left then Right
20 Hand to Hand Snatches
Repeat 4x
Move from exercise to exercise without resting. You should know how to do hand to hand snatches before attempting here. After a round is 74
The Ultimate Kettlebell Training & Fat Loss Book
completed, rest for a short period, catch your breath, and do 3 more times. Really push yourself here!
Then:
2 Hand Swings @ 40/20, 8 minutes total. A real test here, do 40
seconds of 2 handed swings, rest 20 seconds and do a total of 8 times.
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The Ultimate Kettlebell Training & Fat Loss Book
Day 4
1 TGU each arm
20 2 handed swings
10 R and 10L 1 arm swings
8 goblet squats
8L and 8R snatches
2 TGU each arm
Rack walks :30
Repeat 4-6 times for time.
Detailed Explanation:
1 Turkish Get-Up each Arm. Challenge yourself here!
20 2 Handed Swings
10 Right and 10 Left 1 Arm swings
8 Goblet Squats
8 Left & 8 Right Snatches
2 Turkish Get-Ups Each Arm
Rack Walks 30 seconds
Repeat 4-6 times for time.
Notes: The Get-ups are not to be done fast. Feel each position. Move from exercise to exercise with a weight that is challenging, rest and aim for 4 to 6 sets.
If you’ve completed 8 weeks of the training program, you can always, start back at week 1 and do another 8 weeks. You can add more weight, shorten your rest periods. I will be devising more intense kettlebell workouts in the future.
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