One of the awesome thing about kettlebell training is the ability to hit different movement patterns and postures. In addition to training different energy systems all the same workout and without ever switching out your kettlebell. (There aren’t many tools that can do that!) This week’s workout is one that will do exactly that while bridging the new year  together with the old one.


Weekly Workout: Pressing in the new year


Once again in the tradition of this blog and its workouts, this workout is geared towards giving you the most results in the shortest time possible while building strength, blasting fat and  developing a better work capacity. This workout is done by doing the following exercises and reps in the order given. Keep doing it for 10 to 15 minutes and get in as many quality reps and sets as possible.

( This workout is  approved by good old Chuck himself)

This week’s workout is done by doing the following moves and reps:

Kettlebell front squat to overhead press 1-5
5 cleans
Thrusters on the same side 1-5
3 cleans
Kettlebell push-presses 1-5

All of the moves should be done with one rep on both sides. After doing that you will add in a rep and do both sides again and so on . Keep this going for as long as you can keep your form and for the time that you gave yourself to finish  it in.

Men use a 16 KG Kettlebell to 24 kg 
Women use a 8 to a 16 kg bell


  • 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.

    Just for the holidays I have made my Kettlebell series half off! Click here to get it and swing your way to fat-loss in the new year! This is the last week for this deal and then it will go back to full price.

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