I often hear people say that they want to be sore from their training.  When I dig deeper into their thought process as to why they want to be sore,they never really have a reason for wanting to be so. I realize that a lot of time though these type of fitness people think that if they are sore post workout that some how that was a superior workout and that that makes them get results. These poor mixed up people chase soreness as an addict chases a high and usually end up hurt and burned out. Instead friends seek to work hard and to  be challenged each session in an intelligent way.





This series as well as this week’s workout will help you do just that, as you know its approach to fitness is both reasonable and sustainable. This series also covers just about every level of fitness by offering a simple workout and or a regression in effort to accommodate all.

Weekly Workout: Burn it to earn it!



This workout is done by doing partial and full squat holds followed by cleans 1-5 of each You can do this with goblet squats, front or racked squats and with one or two bells.



Men use a 16 to 32 kg bell
Women use a 12 to 20 kg bell


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 )

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