Being fit doesn’t have to take a bunch of time away from you and the things and  people who you love. In fact , you can be as fit as you need and want to be with just an hour spent training a week. The only down side about this type of approach is that you have to work very hard in the time that you do work on your fitness. But if you are willing to do just that, these weekly workouts are for you and if it is your first time reading one of these posts, welcome and feel free to look at the archives and try out all of the sessions that I have created along with other friends over the last two years.

After that brief little bunny trail,let’s take a look at this week’s workout and see how it is done so that you can get to it and not read my antics and “isims.”

Weekly Kettlebell workout: The Spliter

This week’s workout has an advanced move in it ; so if you don’t feel comfortable just do the basic version. It will also get you results!



This week’s fat blasting workout is done by doing:



5 split cleans to presses.
10 1 arm swings


Every time you clean you will also press each time for the reps given. After that then do your 10 1 arm swings. Do each move in the order given on each side, then rest if you need to and keep it going for as many quality reps and sets per side in 10 to 15 minutes.



Just as I stated earlier this workout will meet your fitness needs if you add in a bit of mobility work and there is your training time. Feel free to practice your hobby, or if you have a 3 month old as I do, you can spend time with him. (or her)

The guidelines for success:

KIWK workout of the week- the drop down

  • 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.
Also as a gift to you; I want to share with you my free videos series on how to do the kettlebell swing properly for strength and conditioning,  Click here for it.

Leave a Reply

Please log in using one of these methods to post your comment: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s