Lately I have been writing these workouts on Sunday, as my wife and son sleep. I like this approach because it gives me an opportunity to think about the following week’s post and to even practice the workout myself. (Yes, I am my own guinea pig.) As I was thinking about this one, I thought about how I wanted to introduce a workout that would condition and strengthen without taking one over the proverbial edge. I also wanted to alternate between different energy systems to provide for my readers an ability to work longer during each round of the complex. The result was this week’s weekly workout.


I am very excited about sharing this session with you because I know it will both challenge and strengthen you while burning fat.



Weekly Workout: The Ever Changing Conditioner

This fun and intense workout is done by doing the following exercises in the order given and for the amount of time and or reps.

5 Snatches
30 seconds of cleans
10 racked of front squats
5 More Snatches
1 arm Swings 30 seconds

All of these movements will take place on one side without setting the bell down. (if you can do safely) Then the other side, rest if you need to and keep the fun going for 10 to 20 minutes.


Men will use 16 to 24 Kg Kettlebells
Women 8 kg to 16 kg Kettlebells

Now please pick your load wisely depending on your strength, experience and conditioning levels. Keep in mind when you pick a bell that the goal is to not set it down until you have finished your round on that side. So once again be wise when you choose a weight.

Once again we have 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.

Click here to get my Ultimate Kettlebell swing Tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!

  1. Woodsyman says:

    I’ve been reading lots of great reviews about kettle bells so please keep posting so can see the transformation! I’ve been going to the gym but I would like to ultimately workout from home with either free weights or the kettle bell system!


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