The last week has  been an interesting one. In that, my son decided to be born three weeks early, changing world completely for the good. Just a bit sooner than we expected and he was due though. Which is awesome, but we were a bit under-prepared  for his arrival. We are good now and he is home with his mom and dad.

This was the reason that there was no weekly workout last week. However, we are back on track with the addition of another future strong man and this week’s workout.

Weekly Kettlebell Workout: The Baby Survivor

As you may know having a new addition to your family takes a lot of time away from everything, leaving little time for your fitness and health. Yet, it does not stop those things from being a priority in your life. In fact it makes it even more important, because now I have a little life that is dependent on me and my wife for its very existence.

This is why I am so glad for these workouts and their time-saving, results driven approach to wellness, as you are aware of; especially, if you have been reading this blog for any length of time. Then in addition to them, you can sprinkle in some mobility drills throughout the day and some greasing the groove on your strength work and you have am powerful recipe for success!

This week’s workout is done by doing timed sets of:

Snatches 30 secs. a side
Racked Lunges: 30 secs. a side
Dead cleans: 45 secs. per side
Single leg deadlifts (top down) 1 min. per side
Two handed swings for 1 minute

Men use: a 16 to 24 K.G. Kettlebell
Women use: a 8 (lbs.) to a 16 K.G. Kettlebell


  • 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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