I was extremely happy to have been able to do a workout along with Mark again. As you may have noticed it has been awhile since we have done anything together in this weekly series. Things have gotten busy for the both of us and we just hadn’t had the time to do anything as a team. But as always the show must go on and we kept doing these videos of our own formula of kettlebell training.  However this week’s workout is a team endeavor and we even brought in another friend to train with us. This kettlebell workout fits our mantra of  sessions in its simplicity of moves, but having the ability to help you burn fat and get you fit in less time training.




(Not everyone will get this reference!)

Having said all of that, let’s get into this week’s workout:

 A Push and Pull Chain



This training session is done by doing all of the moves with a heavy bell for you for thirty seconds a move. It can be done alone or with friends and acquaintances as we did in this week’s video. As you know training with friends can lead to more motivation and less of a feeling of fatigue along with fun added in. The moves of this workout are:



Two handed swings

Plank on the bell or ground (depending where you are at)

Goblet Squats


Men will use a 16 KG to 36
Women Will use a 12 to 24 KG bell


The guidelines for success:





  • 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.
  • If you can get some friends to join you!




Prepare to be challenged and to begin to see changes in your body as you eat well and train with this and our other Weekly Workouts with our brand of fitness!

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