I am amazed by the ability to use kettlebells to train for your fitness goals. It is so awesome to be able to plan out and try out these workouts. In addition to seeing how many that we can come up with that follow our “mantra” of workouts. As you probably know it is my desire each week to bring you workouts that will challenge you and help you get fitter without all of the “fluff” and the need of a PhD to figure out the workout. Some are a bit harder than others depending on your fitness levels and experience with kettlebell training. Yet on this week’s one, all you need is to be able to do the two hand swing, a stop watch/timer and a desire to not quit. (It will get tough)



This week’s workout is done by doing the following for your level of fitness:
10 Seconds On and 20 seconds off for 8 rounds
15 seconds on and 15 seconds off for 8 rounds
20 seconds on and 10 seconds off for 8 rounds

If you have done the math, you realize that this workout only lasts for 4 minutes and then it is over. But, believe me it will probably be the most challenging 4 minutes of your life. (If you are using enough weight for your swings that is. )It is vital that as you do this workout that you keep your form and that you have enough experience with breathing under stress that you keep  it under control as you train and take its  very short rest periods.


Men use a 16 (beginners) to 32 KG
Women use a 12 (beginners) to 20 KG


Also feel free to alternate between the different approaches to this workout  and use heavier bells with the first approach and lighter with the middle to last and so-on. Also you can play with the variations that you use, although I would only recommend that you use the 2 hand swing or the hand to hand swing to make sure that you are not creating an imbalance as you train.



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.




Keep paying attention for the launch date of my Ultimate Kettlebell Swing series

Click here
 to get your free copy of my kettlebell and or body weight strength training series and take your training to the next level!


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