I love the movie the Green Mile! I think that the actors in that movie all did a very good job to create am incredible story. I even didn’t mind the length of it.  (it was long much like waiting for a doctor appointment, for me that is a big deal!) Just like that movie this weeks KIWK kwow is a winner. Read and rock on!

The inspiration for the name  of this workout came as result of being on a soccer field during taping in very green southern NJ,(in case you are wondering) thus The Green Mile (te he he). I am also aware that 100 yards is not a mile, but we all should be very glad that it isn’t! Imagine a mile of kettlebell training talk about pain! Rant over, here is the “meat of the workout”

How it is done

Grab the right weight kettlebell for you: 16 kg to 24 for men and 12 to 16 for the ladies. You will start off with 5 cleans and then do your rack carry for 10 steps. Right away go into 5 thrusters and an overhead carry, finally finish the first set on that side with 5 snatches. Switch sides and repeat taking ten steps on every carry, this workout is about distance, but you can time it if you want.



  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern ( in on the bottom of the swing movements and out on the top, In on the way down on the squat and out on the top)
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect and raised metabolism!


If you are wondering about all of this talk by me about kettlebells, allow me to give you a free report to show you why.

Get it here: http://fatlosssj.com/170-2/

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