Hold on?! ;”what a strange name for a workout!” However, if you knew me personally, you would realize that I am have a bit of a unique sense of humor and that I try to reflect that in my naming of these workouts. I also try to give an idea what is being done in the workout or some kind of insight into the session. You will see this  as we get to the explanation of this week’s training.

This workout will help strengthen and build endurance in your grip as well as to build strength, burn fat and help you in your goal of looking better. Oh did I mention that it’s intense and will challenge you!

Weekly Workout: The Intense Hold on

This week’s workout is done by doing the follow moves in succession without setting the bells down, if you can. 5 double bell swings 5 double bell cleans. Then take one rep. off each move and keep it going without setting the bells down and of course being able to keep your form!
(Get it now. hold on?!) 

After you have finished a round, rest for 2 to 3 minutes and attempt to do it again without setting them down again. Once again as long as you can maintain good form!


Keep your kettlebells on the lighter side.
Men use: 16  kg to 24 kg (2 each)
Women use: 10 kg to 16 KG ( again 2) 

Also feel free to do them with uneven loading ( one lighter than the other) to build strength!

Then enjoy your elevated heart rate and metabolism!

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:

WordPress.com Logo

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

Google+ photo

You are commenting using your Google+ 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 )


Connecting to %s