Just this last Friday my good friend and fellow kettlebell instructor John Bair came by the gym to say hi and to talk shop. Me being the nice guy that I am said that we should get a workout in. We really couldn’t think of a workout that we all could do, so Mark said that we all should do a simple but challenging  press ladder immediately followed by pull-ups. So we got everyone in Escape fitness center at that time and got rockin’. Today’s video was birthed out of that meeting of the minds and is your weekly work-out.

This workout is a challenging strength building, fat blasting workout that will get you one step closer to your dream body when coupled with a good nutrition program. This simple but not easy workout just involves two moves and will not leave you with regret and or wasted time in your training.

This workout is done by grabbing two challenging size kettlebells cleaning them up and doing overhead presses and then pull-ups/chin-ups. You can do this session with a group as we did and or all alone.

Weekly workout:  Gang Presses and Pulls

Build lean muscle and kick fat to the curb with this super intense kettlebell workout that will have you ecstatic about what you see staring back at you in the mirror in no time.

Training with one Kettlebell with proper technique and programming is one of the best ways to skyrocket your fitness results to exciting levels, but learning how to properly train with double kettlebells will send those results off the charts and into a new galaxy guaranteed!

Kettlebell training specialists Moses Correa , Mark Mellohusky, Alisha Neville and our friend John Bair demonstrate an incredibly effective double kettlebell workout designed to get you maximum fitness results without wasting hours in the gym..

Here’s The Kettlebell Workout performed at Escape Fitness Medford NJ:

  • Double kettlebell presses 1-5 reps ( depending on your weight and experience)
  • Pull-ups./chin-ups: these will be equal to your pressing reps

When your rep range of both moves is done the round is over.  See how many quality rounds that you can do in 10 to 20 minutes.


The guidelines for success:

KIWK workout of the week- the drop down

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • 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.
  • Pace your tension and rounds


Choose a challenging kettlebell size to perform this workout.
Gals start with two 12kg or 16kg kettlebells.
Guys start with two 16 to 24 kg kettlebells.

So Destroy the Fat, Get Strong, Ramp up your Conditioning, Super Charge your Metabolism, Experience New Levels of Mobility and flat-out feel awesome with this double kettlebell workout.

Enjoy this great exercise & work it into your kettlebell exercise routine-your body will thank you by keeping you lean and improving your physical and mental well-being!

Click here for a free report on  the top 8 ways to use kettlebells for fat loss!


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