I enjoy programming and designing these weekly workouts and trying to get more done with less and in less time. I also really like trying to add in all of the moves that we need to be healthy and have muscular balance, so that you can train every movement pattern throughout the week if you use these workouts for your own personal fitness. I don’t say that it is always easy, but one thing that I have learned is that, a bit of struggle will make you stronger and better. In light of that, remember that fact as you train and don’t forget to intelligently overload your system to make sure that you are getting results from this workout.

If you have noticed lately that a lot of my sessions have not been complexes, but more super-sets and circuit type workouts. This week will be a complex wherein, I would like you to do all the moves in a row then rest as much as needed afterwards. So be wise and go a bit lighter than your heaviest weight. Men use a 16 kg to 24 and ladies use a 10 kg to 16 kg.

Weekly Workout: Stay strong

This week’s workout will require that you stay strong mentally and will make you stronger/more conditioned and of course will lean you out, if coupled with good healthy eating habits!

It is done grabbing your kettlebell of your chosen weight and doing:

10 1 arm swings
3 cleans 
5 overhead press 
2 cleans 
5 front squats
1 clean
5 kb rows

Then of course rest a bit and or go right over the other side or go right over if you can and get to work. Just make sure to keep your form if and as you do and don’t set the bells down until you are finished with the round. Lastly, do as many quality rounds as you can for 10 to 20 minutes. As always have fun and don’t forget to breathe!

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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