If you are like me, you don’t always have an hour or so to train. Yet, you want to make progress on a training day and want the benefits of activity for your health etc. So what do you do? Should you just not do anything, because you don’t have the time to dedicate to your fitness? If you have been reading this blog for a while and are familiar with these weekly workouts, you know that the whole premise of this series is to help people like you with your fitness and health.

Now just because these workouts are time efficient, does not mean that you can just “lolly-gag” through them as a stroll through the tulips. In fact the opposite is true; you will have to work very hard through the time or reps that you choose to train at. But if you do, you will get a huge pay-off for your efforts!

Kettlbell statue

This week’s workout as usual is just that, a workout that is super simple involving one move but that will send your fat fleeing in fear.

This workout is done by doing one or two-handed swings with high tension for 50 to 60 reps in 10 minutes. On every rep, you must get very tight on the top of your swing in order for it to work. So no lazy swings!!!!! Do your sets 5 to 10 reps at a time in order to ensure full tension on every swing!

(Click on the video below for a quick rant on this concept)

This workout will make you feel as if you have spent 2 hours at the gym in just 10 minutes spent training.


Men use a 16 kg to 24 kg

Women use a 12 to 2o kg

Weekly Workout: The Stiff Swing




  • 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.Click here to get your copy of my kettlebell sing series and body weight strength series.

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