I love training the same people for years and taking them through my system of them not having the basic and important movement patterns such as a toe touch to getting them very good at the basics and then finally doing advanced moves with them as the are ready for them. This week’ session was developed for such a group on this last Friday and will challenge you, your core and keep some time under tension in the shoulder area.

Get prepared to get more conditioned, burn fat, build strength and conditioning as you train using this week’s challenging workout!

Weekly Workout: The Kettlebell Time under tension


This week’s workout is done by doing the following for the reps given:

5 overhead presses
5 rack hold marches per leg
8 step back lunges
5 rows
10 cleans

Keep the bell in the same arm and make sure to pick a kettlebell that will enable you not to set it down as you train. Then do the other size . Switching sides and repeating the complex for up to five rounds a side.

Men use: 16 to 24 kg

Women: 8 to 16 kg





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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