It can be hard to figure out what type of training to do in general. What qualities do you train at any given time? Do you just do strength or conditioning? This question gets even more complicated if you don’t have a lot of time. That is where our weekly workouts come in. These workouts take care of the questions that you may have by giving you a session geared towards your goals and needs. Just throw in some mobility and you have a recipe for fitness success and progress!


This week’s workout is just that, giving you a healthy heaping of squats and carries to build your strength and endurance. Yet simple enough to be done without having to know complex equations and physics. You just need to know how to squat and do a rack and or farmers walk.  If you have those prerequisites down you can do this workout that will blast fat form your “behind” and front (if you need it) while making you a better man or woman.

Weekly Workout: The Squat and Carry




This week’s workout is done by doing 5 kettlebell front squats and then walking for 50 steps. Then going down a rep and 10 steps all the way down to 1 and if you still feel good, do another round or you need heavier bells! 😉


Men use 16 to 32 KG bells (2)
Women use 12 to !8 kg bells (2)



If you don’t have the skill level to do 2 bells as this workout requires, you can do goblets squats and heartbeat carries or a single bell and follow the reps and steps.





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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