This weekly workout is a great way for me to stay sharp and innovative with developing workout sessions that are same but different. I strive to accommodate all fitness levels as I design them, in addition to trying to keep it simple while building strength, blasting fat and training your heart. Each week has an emphasis, so feel free to mix and match these sessions throughout your days and weeks to get a balanced approach to your personal fitness and to build all of the qualities needed to live a better, healthier and leaner life!

This week’s workouts once again follows that mantra for success and consists of mostly ballistic exercises to help train your heart and create some time under tension for muscle-building and strength.

Weekly workout: The intense Double Dose

This week’s workout is done by grabbing two of your lighter bells and getting busy with: 1 clean and then five overhead presses without re-cleaning the bells. This is immediately followed by, 10 cleans and finished off with 5 dead swings with the 2 bells.  The goal of this session is to get to 5 rounds of this with a minute to two rest in between rounds. 

If you need to use your back off moves, such as a push-press for the overhead press and or an alternating press. The clean can become a swing and you can better pace the dead-swing (setting it down the floor for each rep.)  Then of course, you can choose to set them down if you need to, before you finish the round! However, as always make sure that your technique is on the money as you take whatever approach that I offered in the preceding rant!

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!


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