We are really enjoying bringing you these weekly workouts. We love to spend the time planning them out and then doing the videos with our own spin on fitness and fat-loss.(if that is your goal) This week’s workout was a lot of fun to do and we even brought in a sledge-hammer to “smash” things to satisfy the savage hulk in all of us.


Weekly Workout: The Swing and Smash





Defeat Fat and Boredom while building strength, conditioning and movement quality with this total body workout.

Coaches Moses Correa and Mark Mellohusky demonstrate how to perform this incredibly effective and challenging workout designed to minimize your training time while maximizing your results and satisfy the inner Hulk in all of us, with a sledge-hammer and a kettlebell.


Here’s the workout:

30 to 60 seconds of two hand swings
Sledge hammer slams to an object for 30 seconds

Repeat for as many quality reps and sets as you can do! for 10 – 15 minutes

Set your timer for 10 to 15 minutes and see how many rounds you can complete. Enjoy the stress relief and fat-loss of the simple but not easy workout!

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.



 So enjoy this workout friends and the fat blasting after effect that it will bring you as you train using this challenging combo.


Also as a gift to you; I want to share with you my free videos series on how to do the kettlebell swing properly for strength and conditioning,  Click here for it.
  1. Great workout. I really enjoy your blog, so this week I nominated you for a Liebster award. Check it out http://brokegirlfitness.com/2014/07/14/the-liebster-award/


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