Posts Tagged ‘training’


I teach four classes a week at the gym that I work at and no one ever ends up disappointed when I use the kettlebell swing to give them a challenging workout. Sometimes the move is at the end of the class as a finisher. Other times it is placed during the class as a strength move or as a part of a complex and so-on.



This week’s workout is based solely on the kettlebell swing and will challenge during, then make you feel successful as on who has overcome the adversity of training.

Watch the video below to learn how to do it, (it is under two minutes) then get to it!






The guidelines are:


  1. Safety first- Always value proper form and movement above all. Do as many Quality reps as possible.
  2. Breathe– As always match up your breathing to your movements (In on the bottom of the swing and out on top).
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.



Kettlebells are a great tool for training and utilizing the same but different concept to avoid boredom but to make sure that you actually get results from your training. You can use a kettlebell to simply do a swing workout  and do something a bit different every time or stick with the same approach each session while adding some extra work in. Of course there are the more advanced moves as well and a whole bunch of different ways to train various movement patterns and to add in another challenge to the move. For example to see results in your training, you can simple progress from a two hand swing to a one arm variation and so on.



This week’s workout is a methodical “mish-mosh” of kettlebell movements that although simple and basic, will chip away fat from you body and carve you out of stone; while developing a work capacity that will help you thrive as you live, work and play.

Weekly Workout: The Decimeter

This week’s workout is done by doing the following moves and reps:

Kettlebell 1 arm high pull 5 reps

Cleans 10 reps 

front squats 5 reps

1 arm swings 10 reps

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!

Always swinging kettlebells (as great as they are) will eventually lead to the law of diminishing returns in your training. At times we will need to do the things that are in line with our goals, but that will give your body a rest from the same old movements and loading.Practicing this will ensure that you will continue to have the fitness success that you desire from your training.  This weeks’ workout will do that and meet your fitness goals of strength, proper movement, fatloss and conditioning. Did I mention that it is pretty simple to follow as well? You are welcome:P!

fatloss pistol ladderAlthough this workout has the utter simplicity that even the village idiot could understand. It will also kick the living crap your of your legs. So don’t mistake the simplicity of it as something that you will be able to walk through in your sleep. Get ready for a challenge and defeat it, if you are tough enough!

KIWK SJ Kettlebell Workout OF The Week:
FAT Blasting Pistol Ladder

The guidelines for success:

KIWK workout of the week- the drop down

As with anything worthwhile there are a few simple guidelines to follow to make this workout both safe and effective.

  • 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.
For a full description and demonstration watch the video below:

Click here to get in on my online coaching deal for this month. It is half off for the rest of this month, you have nothing to lose and only gain with this deal!

Also click here to join our Killing It with Ketllebells free kettlebell workshop and Paleo Workouts For Dummies By Pat Flynn Book signing.