It really can’t get any simpler when it comes to training than a kettlebell swing. However, don’t let its simplicity fool you as if it were some kind of ineffective exercise. This one basic movement will burn a crap-load of calories, strengthen your back-line, (all the way up to the base of your skull!) and develop some useful conditioning to help you have more energy and vigor to help you be successful in life. Also the swing has more than enough variations to accommodate all fitness levels and get them the results that they so intensely crave! In another words the Swing is King!


 ( I Googled King and found this creepy meme. You are welcome! lol)


This week’s workout will utilize the simplicity of the swing and kettlebell front squat movements. While putting you in a place of success by burning a bunch of nasty fat, building strength and giving you the work capacity that you need to make life somewhat easier. This workout has the built in ability to challenge all of the fitness levels out there. From beginner to advanced and everybody in between, just pick the right move for you and loading to challenge you but keep you successful!



This week’s workout is done by doing 10 goblet squats to 10 swings, if you know those two moves and are a newer person to kettlebell training. The second tier of this week’s work out is done by: doing 10 1 arm swings, cleaning the bell up once and doing 10 front squats. Make sure to do both sides as you do. Our third level workout is to do 10 steps each leg of walking swings to ten goblet squats (not shown in video). Finally for our advanced people we have: one arm walking swings and front squats at 10 each. Also for very advanced people who have gone through all the progressions and have good form on their kettlebell swing moves: The walking hand to hand swing at 10 steps each leg and 10 front squats each side. Do these moves for 10 to 20 minutes as long or as long as you can keep your form. Keep safety in mind as you train but challenge yourself.




Men use  a 16 kg bell to 32 kg
Women use a 12 kg bell to 24 kg


As Always here are your 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, so that you can mess with them as friends are supposed to!




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!

Click here   to get your copy of my kettlebell and or body weight strength training series especially if you don’t know how to use kettlebells or want to get better at them.





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