Training isn’t rocket science or brain surgery. It should be simple, but follow certain principles to make it effective.However, just because it is simple  doesn’t make it a mindless event. The participant must be focused and ready to be challenged by the time spent training. To do otherwise is to invite injury and to have a less or an almost or non productive session. Sadly most fitness trainees spend their life in that cycle of never-ending defeat and lack of progress.

This week’s kettlebell workout is not in that realm of workouts that will lead to you feeling worse about yourself. In fact this workout will keep you getting results through its simple but not easy approach to training. All you need is a kettlebell or two, a pull-up bar and a mindset for progress. (Friends are a bonus, but not required)

The Total Body Triangle Kettlebell



This workout promises to be an effective and fat demolishing training time with a bit of fun added. Especially if you  have some friends join you as we did. It may not look like much but if you have the right loading for you and the perfect progression on the chin-up part, you will be challenged but successful as you should be. This workout consists of:

3 Chinups
5 Pushups
3 Double Kettlebell Cleans


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 enjoy this workout friends and the fat blasting after effect that it will bring you as you train using the sick but lovely complex! Post some comments below after you did it and let me know how many quality rounds that you did!

Also as a gift to you,  I want to share with you my free videos series on the kettlebell swing Click here for it.

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