!
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3(-!40,!$)*(5$6&!780,9!:#0+&!;+!<&%&11!"#$%!
=/>&11&?>-01!@+(.&+>,!=/!7/,!A0,!
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All Rights Reserved
Copyright © 2011 – Geoff Neupert. All rights are reserved. You may not
distribute this report in any way. You may not sell it, or reprint any part of it
without written consent from the author, except for the inclusion of brief
quotations in a
review.
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Kettlebell Express!
Copyright 2011. Geoff Neupert. All Rights Reserved.
!
2
Disclaimer
You must get your physician!s approval before beginning any of these exercise
programs.
These recommendations are not medical guidelines but are for educational purposes
only. You must consult your physician prior to starting this program or if you have any
medical condition or injury that contraindicates physical activity. This program is
designed for healthy individuals 18 years and older only.
See your physician before starting any exercise or nutrition program. If you are taking
any medications, you must talk to your physician before starting any exercise program,
including Kettlebell Express! If you experience any lightheadedness, dizziness, or
shortness of breath while exercising, stop the movement and consult a physician.
It is strongly recommended that have a complete physical examination if you are
sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are
overweight, or if you are over 30 years old. Please discuss all nutritional changes with
your physician or a registered dietician. If your physician recommends that you not use
Kettlebell Express!, please follow your Doctor!s orders.
All forms of exercise pose some inherent risks. The editors and publishers advise
readers to take full responsibility for their safety and know their limits. Before practicing
the exercises in this workout, be sure that your equipment is well maintained, and do not
take risks beyond your level of experience, aptitude, training and fitness. The exercises
and dietary programs in this program are not intended as a substitute for any exercise
routine or treatment or dietary regimen that may have been prescribed by your
physician.
Don!t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don!t
perform any exercise without proper instruction. Always perform a warm-up prior to all
forms of training. !
________________________________________________________________________________
Kettlebell Express!
Copyright 2011. Geoff Neupert. All Rights Reserved.
!
3
Foreword
I have wanted to write this book for a long, long time. In fact, I started a variation of it in
2007, which niched out later became Kettlebell Muscle.
As I write this Foreword, I am sitting out on my deck, finally getting some peace and
quiet. My wife, just took our 4 week old son out for a walk. (Read: No more crying.)
Those of you who have kids know full well the demands of children as I am only now
experiencing. And with kids! demands comes more responsibilities and less time for
yourself. In order to keep your sanity, you have found that exercise allows you to
maintain your energy levels (somewhat) and give you a refuge from the pressures of
life, even if that refuge only lasts 20 minutes and can only be found three times per
week.
It!s true: Something is better than nothing.
Sure, we!d love to spend three to five hours a week just “playing” around in the gym or
with our kettlebells, but those days are long gone.
The fear is that we won!t be doing enough to make progress if we cut back from those
longer workouts, but we can!t stop altogether, but quite honestly, we don!t have the time
to investigate and plan the workouts that meet our goals. So we!re faced with three
choices:
1. Quit working out. For some of us, that!s not an option. For others, this is right
where you find yourself.
2. Make something up that!s completely random because we don!t have the time or
energy to focus on designing our perfect program. Many times we end up just
doing “some Swings.”
3. Have someone do it for us, that is, design our workouts into something that makes
sense for us right where we find ourselves in life - busy and quite possibly
overwhelmed.
Kettlebell Express! is your answer to those three choices. I wrote it for you specifically
because, well, you deserve to achieve your goals and your family deserves to have all
of you, not just the leftovers. And in order for them to do that, you!ve just gotta have
enough energy and feel good enough about yourself.
And the truth is, even if you!re still stuck at #1 above, because you don!t see how you
can possibly not make progress working out less than an hour a day, your body will
adapt. You can make phenomenal progress off shorter, abbreviated workouts. In fact,
many people make better progress than ever before because the stress of longer
workouts was holding them back.
So, kick back, dig in, and read through the rest of this book. Pick something that not
only looks easy to do, but that!s manageable and fits your personality. There!s plenty to
choose from.
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Kettlebell Express!
Copyright 2011. Geoff Neupert. All Rights Reserved.
!
4
Ok, let!s get started. Time!s a wastin!.
Geoff Neupert.
Master RKC.
NSCA Certified Strength and Conditioning Specialist.
Durham, North Carolina. 2011.
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Kettlebell Express!
Copyright 2011. Geoff Neupert. All Rights Reserved.
!
5
Introduction
One of the most beautiful things to me about the kettlebell, especially the noncompetition kind, the ones with the thicker handles is how hard it makes your body
work.
Here are three major reasons I like them:
1. They force your joints to line up in an “anatomically correct” position when you
hold them. This position aligns the hand on top of the wrist and the wrist on top of
the elbow and the elbow on top of the shoulder and helps you set the upper arm
correctly in the shoulder joint, thus positively affecting the natural and preferable
mechanics of the shoulder joint.
This positioning then makes your muscles contract harder, getting you stronger,
faster, and allowing for less time doing “pre-hab” exercises.
2. They extend the body!s ranges of motion. Simply swing a kettlebell through your
legs and compare that to a dumbbell. (Please don!t try this with a barbell!)
Because the center of mass of the kettlebell is under the handle, the range of
motion of your hips is increased and so is the load placed on the muscles of the
legs. This makes your body work harder. Because more work is being performed
in each “stroke,” you are also burning more calories. Nice!
This brings me to my final point, which is the point of this book and the only logical
conclusion to be drawn from points 1 and 2 above:
3. Kettlebell [workouts] are inherently time efficient. You can accomplish more work
in the same amount of time when compared to other traditional strength training
tools, such as a dumbbell or barbell.
Unfortunately, there is a MAJOR problem in the kettlebell community right now workouts are trending toward becoming long and complex, just like “traditional” forms of
resistance training workouts.
And that!s a crying shame because they don!t have to be.
In my book Kettlebell Muscle (available through www.dragondoor.com) I tackled this
issue head on with regards to building muscle in the most time-efficient manner
possible.
Unfortunately, that book is not for everybody. In fact, it!s for intermediate and advanced
kettlebell users only because the exercises, sequencing, and program design is very
rigorous.
So where does that leave the rest of my “time crunched comrades” who have different
goals than packing on slabs of muscle?
I!m glad you asked.
That!s the whole rationale behind Kettlebell Express!
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Kettlebell Express!
Copyright 2011. Geoff Neupert. All Rights Reserved.
!
6
Kettlebell Express! is the new kettlebell manifesto
for those who don’t have or don’t want to
spend a lot of time working out.
!
In it you!ll find a variety of workouts that would traditionally fall into 3 broad categories:
Fat loss, Strength gains (conditioning is included in here), and Muscle growth. However,
there is some blending between them because at the end of the day, we all want to be
strong, lean, and supremely fit and conditioned. That!s why we bought our kettlebells in
the first place!
This being an e-book, I!ve decided against putting the various rationales and scientific
bases for why each workout is structured as such, and have opted instead for just a
power-packed series of short, intense, and effective kettlebell programs. All the
programs inside are 30 minutes or less.
So let!s get to it!
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Kettlebell Express!
Copyright 2011. Geoff Neupert. All Rights Reserved.
!
7
The Only Warm-Up You’ll Ever Need.
For me, warming up is intolerable. I hate it. With a passion. I just want to be able to grin
and go. But, since most of us sit on our butts all day long, there is a minimum threshold
of warming up you need to do. Here!s what I believe constitutes a quick and effective
warm-up routine.
1. Child!s Pose - 10 breaths
The purpose here is threefold 1) Provide a distinct “line” between the rest of your day and your workout
2) Oxygenate your muscles and focus your mind
3) Make sure you are breathing diaphragmatically (and correctly) in order to load
the body
•
•
•
Assume a four-point position (on
hands and knees)
Rock back until your chest is on
your quads and your arms are out
in front of you
Relax there and take 10 deep
breaths into your stomach. Your
cue is to breathe into your stomach
so you can feel your stomach
press into your legs as you inhale
!
!
2. The Pump - 10 reps
Stimulates the vestibular system and unlocks the hip flexors which tighten up from
sitting.
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Kettlebell Express!
Copyright 2011. Geoff Neupert. All Rights Reserved.
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8
•
•
•
•
•
•
•
From kneeling on your hands and knees, extend your legs behind you so you are
in a push up position
Push your hips up in the air and look between your legs
From here, extend your head and look up at the ceiling and push your hips to the
floor – VERY IMPORTANT! Squeeze your glutes together hard as your hips
move toward the floor – and exhale
Look over one shoulder and drive the opposite hip toward the floor – keeping
your glutes squeezed very tightly
Then look over the opposite shoulder the same way
Then push your hips back up to the start position where your hips are up in the
air
Perform 10 reps – 5 reps looking over each shoulder – and alternate between
them
3. RKC Hip Flexor Stretch - 5 reps each side
Direct hip flexor work which allows the posterior chain and the core musculature to do
the work they!re supposed to do when using your kettlebells.
•
•
•
•
•
•
Start in the half kneeling/lunge position
Reach up in the air with the hand on the same side of
your body as the leg that!s in front of you
Squeezing your glute on the leg that is down, drive
your hips forward and exhale
Reach for the ceiling at the same time
Then return to the start
Perform 5 reps and then switch sides
4. Cross Crawls (Marching In Place) - 10 “steps” each foot
Integrates left and right brain together, improving inter - and intramuscular coordination,
and resetting the body the way it!s designed to function.
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Copyright 2011. Geoff Neupert. All Rights Reserved.
!
9
•
•
•
While standing, lift your right leg and touch your right knee with your left elbow
Put it back down and lift your left leg and touch your left knee with your right
elbow
Alternate back and forth between the two sides.
This Warm-Up should take you 5 minutes or less.
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Kettlebell Express!
Copyright 2011. Geoff Neupert. All Rights Reserved.
!
10
The Kettlebell Express!
Programs
!
Programs v. Workouts
I think an important distinction needs to be made here.
Anybody can write a workout. Indeed, anybody can write a program I guess.
But the point is, workouts are stand-alone events generally with no context. By
contrast, a program is a collection of workouts with a singular purpose, for
example, to get stronger. Progression is built into programs that allow for overload of
the body coaxing it to become stronger over time.
It is very important for you to note that Kettlebell Express! is a collection of
programs, not workouts. There are a variety of programs, each under common goals.
There is progression built in to each. The common theme is that you can perform these
programs and achieve your goals in a very short, focused, and dedicated time period between 10 and 30 minutes per training session (workout).
Pick a program and pick the time frame you can allot to your workouts and then stick
with that program until you reach the end. Because progression is built into the program,
you can then look back over the program upon its completion and measure your results.
This is called progress and progress produces results. And it!s those results that we are
after, not necessarily the “thrill” of a singular workout.
That being said, some of the workouts in each program will be “thrilling” - giving you a
distinct sense of accomplishment or achievement, and some of them will be singularly
mundane, almost like punching a time clock. Both are necessary simply because - and
trust me when I say this - it is impossible to push it to the max each and every workout.
You will end up either injured or burned out or both.
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Kettlebell Express!
Copyright 2011. Geoff Neupert. All Rights Reserved.
!
11
“Which Program Should I Do For Fat Loss...
Getting Stronger... Packing On Muscle...
Getting Better Conditioned...?”
Ok, I have a confession to make I don!t know which program you should do to achieve your goals.
But before you freak out and don!t think I know what I!m doing, let me tell you EXACTLY
WHY I just said that.
It!s very important to your success, so please, please - pay very close attention.
Achieving your physique / performance goals is dictated by three very important
determining factors. Here they are:
1. Your diet.
2. Your current fitness / strength levels.
3. Your life stressors and your ability to recover.
Let!s take a closer look...
1. Your Diet.
Nobody wants to admit this or really face this down (I know, I!ve been working with
weight loss people in some way shape or form for almost 20 years...) but what you do or
don!t put in your mouth affects whether you lose fat, grow muscle, or gain fat, or get
stronger.
It!s true.
I can give a pair of identical twins the exact same workout program (I!m thinking of one
right now) and make one eat for fat loss and the other eat for muscle gain and the
results would astound you.
One would drop fat and the other would pack on muscle.
It!s true.
So, if you want to lose fat, at then end of the day, you need to be in an average caloric
deficit. That means, that if averaged over the course of time, you would be under-eating.
If you want to get stronger, you need to eat just a little more.
And if you want to pack on muscle, you need to eat even more.
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12
2. Your Current Fitness / Strength Levels.
I am strong. But I!m not well conditioned (relatively speaking). You may be the opposite.
So, a fat loss program for me may be based on a doing a ton of Swings and Snatches.
And the fat would melt off me. But if you!ve been doing that type of program already,
you!re body will most likely need a different stimulus to burn off fat.
(This is often true for the women I train - especially RKCs. Men will do better using a
higher percentage of ballistics in order to lose fat and women the opposite - more
strength-based loading.)
And that!s the key - the stimulus.
Our individual thresholds for change are all different.
And that explains why one person can do a program and see amazing results and
another follow the same program and get lackluster results.
So keep that in mind. At the end of the day, all change comes from the concept of
“progressive overload” - doing more work than you once did.
And that!s the really cool thing about being pinched for time with your workouts. You can
actually use that “lack of time” to your advantage - and please - pay very close attention
here because this will forever change your understanding of progress You will always make progress if you seek to get more work done each and every
workout session.
And the more progress you make, the closer you will come to achieving your goals,
regardless of the specifics.
So, in order to lose fat, build muscle, get stronger, get better conditioned, seek to do as
much of the highest quality work as you can in the given time frame, within the
programs in this book.
3. Your Life Stressors And Your Ability To Recover.
As I write this, my son is just over one month old. That means that we don!t get a lot of
uninterrupted sleep. That also means that my ability to recover from my workouts is
severely compromised. So I!m not trying to break any records. Doing so would be stupid
and lead to undoubted injury.
But what I am doing is making progress where I can. Specifically, I!m working all the
stuff I!ve neglected over the last however long. And, in the grand scheme of things, it!s
not particularly taxing, so I am able to recover and make progress. You should do the
same.
For example, you!ll find some “tough-as-nails” programs in here that will challenge your
manhood (or womanhood). But if you!re riddled with injuries, it would be stupid to
attempt these types of programs. Choose the gentler ones.
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Copyright 2011. Geoff Neupert. All Rights Reserved.
!
13
You!ll be kinder to your body and you!ll make faster progress. Trust me on this. Been
there, done that. Got the T-Shirt.
“So Then, How Do I Use This Book?”
Great question and there!s an easy answer.
But first, let!s take care of a more important order of business - this is not an
instructional manual for kettlebell exercises nor a reference guide for performing those.
1. Determine what you want to do.
Fat loss? Gain muscle? Get stronger? Whatever it is, you need to be clear about it.
2. Find out what you can do.
Do you have any injuries that need to be addressed? If you have a bum knee, don!t pick
a program that!s got Pistols in it - that would be stupid, right?
What are your current strengths levels? Determine those.
3. Determine your resources.
You may only have one or two kettlebells. In the long run, that just may not be enough
for some of the programs in this book. You may need to buy a heavier, or - Heaven
forbid! - a lighter one. Either is OK, just make sure you have resources available to you.
And yes, this is Kettlebell Express!, which means, every workout is under 30 minutes,
but make sure you are honest with yourself and choose workouts that fit your schedule.
If you can only work out three times per week for 20 minutes, don!t choose a 5-day a
week program.
(Note: I know you!re not stupid - I!m telling you all this because I have made these exact
same mistakes - somehow lying to myself that I have the time or can make the time. I
have always ended up frustrated. Always. Just trying to help you avoid the pitfalls that
I!ve made.)
4. Match the three.
Look through this book and find the easiest, that!s right, the easiest program for you
your specifics, and do it. The easier it is from the start the easier it will be to stick with
and the easier it will be to make progress and therefore see the results you!re looking
for.
There!s plenty to choose from and every single program in here will make you better
than you are as you sit here reading this. I know - I!ve used them or variations with my
clients and myself over the last 20+ years. You!ll be successful too.
So, come on in, the water!s fine.
________________________________________________________________________________
Kettlebell Express!
Copyright 2011. Geoff Neupert. All Rights Reserved.
!
14
“Bare Bones Basics”
“Everything should be as simple as possible, but not simpler. - Albert Einstein
Sometimes you just need to work out. You don!t have time to think extra-hard about
your workouts and you don!t have a lot of emotional energy to spare. You!ve got to save
it for something or someone else - a big project at work, your kids, your spouse, you
know - you!ve been there before and you!re there now.
These workouts reflect that mentality - simple. Not a lot of moving parts. Not a lot of
thinking. Very little emotional energy required to get them started and more importantly,
done.
As Dan John says, 80% of the battle is just showing up.
These workouts are the other 20%.
They involve using one kettlebell and only one exercise per workout.
1. Swing Season.
The Swing, said Steve Maxwell, former Sr RKC and Brazilian Ju-Jitsu World Champ,
when performed correctly, is better than 95% of all other exercises for superior strength
and conditioning. So why fight it? Go with one of the “biggest bang for your buck”
exercises there is. Do this for “a season.” Let!s go with 60 days / 2 months.
• 2 Hand Swings - 20 minutes each day, 3 days per week.
• Total time commitment: 60 minutes per week.
• Total Number of Workouts: 26.
• Use a medium-sized kettlebell.
• Set your timer for 20 minutes.
Workout 1: 8 reps top of the minute.
Workout 2: 9 reps top of the minute.
Workout 3: 10 reps top of the minute.
Workout 4: 11 reps top of the minute.
Workout 5: 12 reps top of the minute.
Workout 6: 10 reps top of the minute.
Workout 7: 11 reps top of the minute.
Workout 8: 12 reps top of the minute.
Workout 9: 13 reps top of the minute.
Workout 10: 14 reps top of the minute.
Workout 11: 15 reps top of the minute.
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!
15
Workout 12: 13 reps top of the minute.
Workout 13: 14 reps top of the minute.
Workout 14: 15 reps top of the minute.
Workout 15: 16 reps top of the minute.
Workout 16: 17 reps top of the minute.
Workout 17: 18 reps top of the minute.
Workout 18: 16 reps top of the minute.
Workout 19: 17 reps top of the minute.
Workout 20: 18 reps top of the minute.
Workout 21: 19 reps top of the minute.
Workout 22: 20 reps top of the minute.
Workout 23: 18 reps top of the minute.
Workout 24: 19 reps top of the minute.
Workout 25: 20 reps top of the minute.
Workout 26: 21 reps top of the minute.
Don!t be deceived, this workout starts out fairly easy. Over the course of the 26
workouts it builds up steam and becomes much harder, literally tripling the amount of
work you will be doing.
If you!re already in really great shape, here!s another Swing Program for you:
2. Swing Season 2.
• 2 Hand Swings - 20 minutes each day, 3 days per week.
• Total time commitment: 60 minutes per week.
• Total Number of Workouts: 26.
Use a medium-sized kettlebell.
Workouts 1-3: Work 20 seconds. Rest 40 seconds.
Workouts 4-6: Work 25 seconds. Rest 35 seconds.
Workouts 7-9: Work 30 seconds. Rest 30 seconds.
Workouts 10-12: Work 20 seconds. Rest 40 seconds.
Workouts 13-15: Work 30 seconds. Rest 30 seconds.
Workouts 16-18: Work 35 seconds. Rest 25 seconds.
Workouts 19-21: Work 40 seconds. Rest 20 seconds.
Workouts 22-24: Work 25 seconds. Rest 35 seconds.
Workouts 25-26: Work 30 seconds. Rest 30 seconds.
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Kettlebell Express!
Copyright 2011. Geoff Neupert. All Rights Reserved.
!
16
3. Swing Season 3.
Maybe you don!t have a timer or don!t have a clock with a second-hand and buying
either is just too much for you to do right now - just one more thing to pile on the skyhigh “to do list.”
No problem, do this instead for 15-20 minutes. (You do have a watch, right?)
Use a medium kettlebell.
Workouts 1-3: As many sets of 10 Swings as you can.
Workouts 4-6: As many sets of 15 Swings as you can.
Workouts 7-9: As many sets of 20 Swings as you can.
Workouts 10-12: As many sets of 15 Swings as you can.
Workouts 13-15: As many sets of 20 Swings as you can.
Workouts 16-18: As many sets of 25 Swings as you can.
Workouts 19-21: As many sets of 20 Swings as you can.
Workouts 22-24: As many sets of 25 Swings as you can.
Workouts 25-27: As many sets of 30 Swings as you can.
*A Note On The “Swing Seasons” Programs:
Yes, you can switch out 2H Swings and replace them with 1H Swings or even Hand-2Hand Swings.
Maybe 3 days a week of Swings sounds boring to you.
No problem.
Here!s another alternative I like and it!s actually a variation of my Kettlebell Burn Quick
Start Program. Many people have unrealistic expectations of what workouts should look
like - an hour a day for 5 days a week and see no possible way to fit that into their
schedules. So they never do anything. Well this is based on the premise of doing
something. And something is always better than nothing.
4. “The Something!s Better Than Nothing” Program
This is the “bare bones basics” program. Nothing fancy. “Get "er done Larry the Cable
Guy type program.” The point here is to just do something.
Perform this 6 days a week. Rest on the 7th day. (Hey, it!s good enough for God, it!s
good enough for you.)
You!ll train for 15 minutes per day - 5 minutes warm up and 10 minutes of actual
workout.
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!
17
Days 1,3, and 5: Get Ups
Days 2,4, and 6: Swings
How To Perform:
• Get a timer or a clock with a second hand. Set it for 10 minutes.
• Days 1,3,5 perform as many Get Ups as you feel like in that 10 minutes. Use sets
and reps of your choosing - sets of 1, 2, or 3 work best for Get Ups.
• Days 2,4,6 perform as many Swings as you can in that 10 minute period.
• Sets of 10-20 usually work best. However, every once in awhile, throw in longer
sets like 40-60 reps.
• Use 2H Swings or 1H Swings - your choice. Change it up from day-to-day.
Duration:
Perform this for no more than 6 weeks then move to another program that!s consistent
with your goals.
5. “Gettin! Down With The Get Up.”
One of the most productive months of my training was December of 2009. I committed
to just doing Swings and Get Ups every day for my workouts. The reality was, Swings
just felt bad so I defaulted to Get Ups and variations of them. By “variations,” I don!t
mean anything fancy, but just performing portions, or segments of the Get Up and really
“owning” each portion of the movement.
Yes, it was very “cerebral.” I was very into the feedback my body was giving me.
The reason it was so productive is because the darn things used to hurt my hips and
knees. After 30 days of doing the Get Up every day, not only did my knees and hips no
longer hurt, but my shoulders were stronger and more flexible and my core was
stronger.
When I returned to the other kettlebell exercises, they all felt much easier.
There are many reasons the Get Up is a phenomenal exercise, but I won!t enumerate
them all. Just trust me when I tell you spending a month doing nothing but Get Ups will
do wonders for your body and your mind.
Here!s a program you can follow.
Spend 15 minutes each day, 5 days per week, doing some part of the Get Up.
• Perform between 1 and 5 reps per side.
• Use a light to medium sized kettlebell. Vary the weights each day, based on how
you feel that day.
• Pay attention to how your body feels during each part of this movement.
• As a companion, you may want to check out Kettlebells From the Ground Up,
which covers some really great nuances to the Get Up which will make your body
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!
18
feel a whole lot better and make your Get Up stronger.
Workout 1: Get Up to the elbow
Workout 2: Get Up to the hand
Workout 3: Get Up to the hip bridge (high or low)
Workout 4: Get Up to half kneeling windmill
Workout 5: Get Up to half kneeling (lunge position)
Workout 6: Get Up to the elbow + Get Up to the hand
Workout 7: Get Up to the hand + Get Up to the hip bridge
Workout 8: Get Up to the hip bridge + Get Up to the half kneeling windmill
Workout 9: Get Up to the half kneeling windmill + Get Up to half kneeling (lunge)
Workout 10: Get Up
Workouts 11-20: Repeat 1-10.
Simple, but definitely not sexy.
When you get done with this program, you will feel more “put together” - that is to say,
you will feel stronger and more stabile, especially in your hips, core, and shoulders. This
in turn will make your other exercises feel easier once you return to them.
6. “Gettin! Down With The Get Up - "Freestyle!
Version”
In the original Russian Kettlebell Challenge book, Pavel discusses the concept of
“freestyle” training, or what is better known as “intuitive” training. This is a preferable
way to train for people in highly stressful lifestyles, assuming their intuition is “broken,”
which tends to happen to hard-charging Type A personalities who!ve accumulated a
laundry list of injuries.
Anyway, “freestyle” or “intuitive” training is exactly what I did for the month of December
2009. I just did the Get Up by feel - whatever felt good, I did more of and what felt bad I
eliminated on a day-to-day basis. This included the weight of the kettlebell.
Some days I did just one or two segments of the Get Up, other days I did most of the
segments. And, believe it or not, I actually started with no weight, then progressed to the
12kg and 16kg, and by the end of the month was successfully using the 24kg for each
and every segment of the Get Up, including easily performing smooth, Kalos Sthenos
style Get Ups.
This is not for everybody and entails being gentle with yourself and knowing when to
push and when to back off. If you get this right, it pays dividends.
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7. The King-Sized Killer
This is a Snatch-based training program. The Snatch is considered the Tsar of all
kettlebell lifts. (Tsar = King in Russian). Play around with snatching a heavy kettlebell
and you!ll soon see why.
This program is based on the Snatch and is designed to not only get you strong, but
very well conditioned too.
(Yes, it is a “Snatch-only” program, meaning it is the only exercise you!ll do formally.
The Snatch works every muscle in your body and you will notice a pleasant change in
your appearance by the end of this program.)
Monday, Wednesday, Friday - Snatch!
Phase 1: 3 weeks, 3 days per week, 20 minutes per day
Phase 2: 3 weeks, 3 days per week, 20 minutes per day
Phase 3: 3 weeks, 3 days per week, 20 minutes per day
Phase 1: Strength
Use a kettlebell that you can Snatch 7-8 times maximum per hand.
Day 1: Perform ladders of 1,2,3,4,5
Day 2: Perform ladders of 1,2,3
Day 3: Perform ladders of 1,2,3,4
• Perform as many ladders as possible using excellent form in the 20 minute timeframe. Rest as necessary.
Phase 2: Strength-endurance
Using the same kettlebell as Phase 1, perform the following workouts.
Day 1: Perform sets of 3,6,9
Day 2: Perform sets of 3,6
Day 3: Perform sets of 3,6,9,12
• Perform as many ladders as possible using excellent form in the 20 minute timeframe. Rest as necessary.
Phase 3: Endurance
Using the same kettlebell as Phases 1 and 2, perform the following workouts.
Day 1: Perform multiple sets of 9 reps
Day 2: Perform multiple sets of 15 reps
Day 3: Perform multiple sets of 12 reps
• Perform as many ladders as possible using excellent form in the 20 minute time________________________________________________________________________________
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frame. Rest as necessary.
8. The King-Sized Killer 2.0
Some people have spent a lot of time snatching, and maybe even used Viking Warrior
Conditioning, (which is great for cardiovascular fitness) and need a little more challenge,
with some higher reps.
The benefits of Snatches are really, almost fully realized, through higher rep training.
Not necessarily full on Girevoy Sport rep training, but higher reps nonetheless. Here is
an “advanced” Snatch program.
(If you are a “kettlebell purist” you might even want to use this program as a follow up to
the first “King-Sized Killer” program.)
Phase 1: 3 weeks
(Note: Reps given are per hand, not total. So total means double those numbers.)
Day 1: Sets of 10 reps (20 total, 10 left, 10 right)
Day 2: Sets of 20 reps
Day 3: Sets of 15 reps
Phase 2: 3 weeks
Day 1: Set of 12 reps
Day 2: Sets of 24 reps
Day 3: Sets 18 reps
Phase: 3: 3 weeks
Day 1: Sets of 15 reps
Day 2: Sets of 30 reps
Day 3: Sets of 20 reps
• Perform each workout for 20 minutes.
• Start by using a kettlebell that you can Snatch at least 25 times each hand without
setting it down between hands.
• Do as many sets of the specified reps in that 20 minutes.
• Rest as necessary.
• Do the best you can to not rest between hands.
9. Long Cycle (Of Death...)
I just had to put the “Of Death” in there. Whenever you put something like that in, people
like us take that as a challenge to overcome. And although the Long Cycle, is
technically two lifts - the Clean and the Jerk, it is contested in Girevoy as one event. For
our purposes, we will only use one kettlebell, not two. Regardless, it!s still brutally hard
on the grip, the arms, the lungs, and the mind. Just the kind of program to do when
you!re completely strapped for time. :-)
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Use the same loading parameters as you did for the “King Sized Killer” program. Here
they are again. They work equally as well here.
Monday, Wednesday, Friday - Long Cycle!
Phase 1: 3 weeks, 3 days per week, 20 minutes per day
Phase 2: 3 weeks, 3 days per week, 20 minutes per day
Phase 3: 3 weeks, 3 days per week, 20 minutes per day
Phase 1: Strength
Use a kettlebell that you can Clean & Jerk 7-8 times maximum per hand.
Day 1: Perform ladders of 1,2,3,4,5
Day 2: Perform ladders of 1,2,3
Day 3: Perform ladders of 1,2,3,4
• Perform as many ladders as possible using excellent form in the 20 minute timeframe. Rest as necessary.
Phase 2: Strength-endurance
Using the same kettlebell as Phase 1, perform the following workouts.
Day 1: Perform sets of 3,6,9
Day 2: Perform sets of 3,6
Day 3: Perform sets of 3,6,9,12
• Perform as many ladders as possible using excellent form in the 20 minute timeframe. Rest as necessary.
Phase 3: Endurance
Using the same kettlebell as Phases 1 and 2, perform the following workouts.
Day 1: Perform multiple sets of 9 reps
Day 2: Perform multiple sets of 15 reps
Day 3: Perform multiple sets of 12 reps
• Perform as many ladders as possible using excellent form in the 20 minute timeframe. Rest as necessary.
10. Long Cycle (Of Death...) 2.0
If you!re really up for a challenge, then take this one:
Use the sets and reps from the “King-Sized Killer 2.0” program for your Long Cycle
Program.
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This will show you the true power and intent of the kettlebell for maximum strengthendurance, unstoppable conditioning, and incidental fat loss.
And One Last Warning - this is not for the weak, weary, feint of heart, or uninitiated this is a “man-sized” program and should be treated with respect. (Yes, of course ladies
can do it too...)
Here are the parameters again.
Phase 1: 3 weeks
(Note: Reps given are per hand, not total. So total means double those numbers.)
Day 1: Sets of 10 reps (20 total, 10 left, 10 right)
Day 2: Sets of 20 reps
Day 3: Sets of 15 reps
Phase 2: 3 weeks
Day 1: Set of 12 reps
Day 2: Sets of 24 reps
Day 3: Sets 18 reps
Phase: 3: 3 weeks
Day 1: Sets of 15 reps
Day 2: Sets of 30 reps
Day 3: Sets of 20 reps
• Perform each workout for 20 minutes.
• Start by using a kettlebell that you can Clean & Jerk at least 25 times each hand
without setting it down between hands.
• Do as many sets of the specified reps in that 20 minutes.
• Rest as necessary.
• Do the best you can to not rest between hands.
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When “More” Is Better
More isn!t always better (i.e.: death and destruction). Except when it is (i.e.: strength,
money). Sometimes, you have more energy to spare and the thought of doing the same
one or two exercises every workout or every other workout makes you want to put a
bullet in your head. I get it - I!ve been there.
Another excellent program is to do just one exercise a day. (Dan John popularized it in
his “One Lift A Day” program but strength enthusiasts have been doing this forever.)
11. OLAD - One Lift A Day
Here!s a 5-day per week template:
Day 1: Get Up
Day 2: Swings
Day 3: Press
Day 4: Squat (Goblet or Front)
Day 5: Snatch
Simple.
Do this for 12 weeks.
I!ve found that with increased frequency, comes decreased [short-term] recovery. So,
decrease your work times.
Here!s what I recommend:
Grinds = 20 minute sessions
Ballistics = 15 minute sessions
So, Days 1,3,5 will be 20-minute workouts. Days 2,4 will be 15-minute workouts.
Here!s how the reps and sets look (sets x reps).
Weeks 1-4: Grinds: 10x2; Ballistics: 100 reps any combination
Weeks 5-8: Grinds: 8x3; Ballistics: 150 reps any combination
Weeks 9-12: Grinds: 5x5; Ballistics: 200 reps any combination
*Grinds = Slow strength exercises: Get Up, Press, Squat
Ballistics = Explosive strength and conditioning exercises: Swing, Snatch
• Time limit: 20 minutes each session.
• Seek to complete the total number of reps in less time each week. That!s how you
get stronger.
Sometimes, 5 days a week is just too much. Here!s another variation.
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12. OLAD 1.2
Phase 1:
Day 1: Get Up x 1-3
Day 2: Swing x 10-20
Day 3: Goblet Squat x 5-10
•
•
•
Train for 20 minutes each day.
Train on non-consecutive days.
Do as many high-quality sets as possible in the allotted time period
Do this for 4 weeks.
Then, move on to this Phase 2:
Day 1: Clean x 5-10
Day 2: Press x 3-5
Day 3: Snatch x 5-10
•
•
•
Train for 20 minutes each day.
Train on non-consecutive days.
Do as many high-quality sets as possible in the allotted time period
Do this for 4 weeks.
13. OLAD 1.3
Maybe you want to practice all 6 RKC level 1 exercises but can only work out 3 times
each week, for 20 minutes each workout. Here!s an option for you.
Week 1:
Day 1: Get Up
Day 2: Swing
Day 3: Goblet Squat
Week 2:
Day 1: Clean
Day 2: Press
Day 3: Snatch
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• Alternate between Weeks 1 and 2, so you!ll perform Week 1 twice and Week 2
twice in a 4 week period.
• Perform 6 two-week cycles (12 weeks) and then move on to another program.
Cycles 1-2: Grinds: 10x2; Ballistics: 100 reps
Cycles 3-4: Grinds: 8x3; Ballistics: 150 reps
Cycles 5-6: Grinds: 5x5; Ballistics: 200 reps
14. OLAD 2
This is set up on a two-week cycle, where days 1 through 5 are performed on Monday
through Friday. Then, you take the weekend off. The following week days 8 through 12,
are performed again on Monday through Friday, again taking the weekend off.
Day 1: Get Up
Day 2: Swing
Day 3: Press
Day 4: Clean
Day 5: Goblet Squat
Day 8: Snatch
Day 9: Front Squat
Day 10: Push Press (or Viking Push Press)
Day 11: Windmill
Day 12: Jerk
Week 1: Perform Days 1 through 5
Week 2: Perform Days 6 through 10
Week 3: Repeat Week 1.
Week 4: Repeat Week 2. Repeat two-week cycle.
Do this for 12 weeks total.
Here!s what I recommend:
Grinds = 20 minute sessions
Ballistics = 15 minute sessions
So, Days 1,3,5 will be 20-minute workouts. Days 2,4 will be 15-minute workouts.
Here!s how the reps and sets look (sets x reps).
Weeks 1-4: Grinds: 10x2; Ballistics: 100 reps any combination
Weeks 5-8: Grinds: 8x3; Ballistics: 150 reps any combination
Weeks 9-12: Grinds: 5x5; Ballistics: 200 reps any combination
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The “Old Standby” - The A-B Split
Sometimes, just doing one exercise for a couple of weeks is boring. I get it. Been there
done that. But the thought of doing a ton of different exercises is 1) hard to keep track
of, and 2) borderline overwhelming. So, the need for the “A-B Split” arises. (The
“Something!s Better Than Nothing” is an example of the “A-B Split.”)
You alternate each workout between Workout A and Workout B. I!ve used this very
successfully over my career with clients and teams.
Here are several examples, using multiple exercises per session.
15. Mixed Bag 1
Here we!re going to mix the workouts during each week - one will be devoted to Grinds,
the other to Ballistics.
Workout A: Grinds
Get Up
Press
Workout B: Ballistics
Swing
Snatch
Grinds: Perform 3-5 sets of 3-5.
Ballistics: Perform 3-5 sets of 10-20
• Duration: 30 minutes per workout, 3 times per week.
• Start conservatively. When you reach 5x5 on Grinds, go up a kettlebell size. When
you reach 5 sets of 20 on Ballistics, go up a kettlebell size.
• Rest as you need to between sets.
Do this for no more than 12 weeks.
16. Mixed Bag 1.1
Here!s another variation.
Workout A: Grinds
Get Up
Goblet Squat
Workout B: Ballistics
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Swings
Cleans
Grinds: Perform 3-5 sets of 3-5.
Ballistics: Perform 3-5 sets of 10-20
• Duration: 30 minutes per workout, 3 times per week.
• Start conservatively. When you reach 5x5 on Grinds, go up a kettlebell size. When
you reach 5 sets of 20 on Ballistics, go up a kettlebell size.
• Rest as you need to between sets.
Do this for no more than 12 weeks.
17. Mixed Bag 1.2
Workout A:
Goblet Squat
Press
Workout B:
Swings
Snatches
Grinds: Perform 3-5 sets of 3-5.
Ballistics: Perform 3-5 sets of 10-20
• Duration: 30 minutes per workout, 3 times per week.
• Start conservatively. When you reach 5x5 on Grinds, go up a kettlebell size. When
you reach 5 sets of 20 on Ballistics, go up a kettlebell size.
• Rest as you need to between sets.
Do this for no more than 12 weeks.
18. Mixed Bag 2
In this variation of the “Mixed Bag” program, you!ll mix Grinds and Ballistics within each
workout. (If you limited me to one program style to do with kettlebells, this would
probably be it. I think it covers pretty much everything.)
Workout A:
Get Up
Swings
Workout B:
Clean & Press
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Snatch
And use the same loading parameters as the “Mixed Bag 1” program. I find that!s one of
the best loading parameters with this style of program.
In fact, go ahead and use these loading parameters with ALL “Mixed Bag”
programs. Here they are again Grinds: Perform 3-5 sets of 3-5.
Ballistics: Perform 3-5 sets of 10-20
• Duration: 30 minutes per workout, 3 times per week.
• Start conservatively. When you reach 5x5 on Grinds, go up a kettlebell size. When
you reach 5 sets of 20 on Ballistics, go up a kettlebell size.
• Rest as you need to between sets.
Do this for no more than 12 weeks.
19. Mixed Bag 2.1
Workout A:
Goblet Squat
Swings
Workout B:
Get Up
Snatch
20. Mixed Bag 2.2
Workout A:
Goblet Squat
Swings
Workout B:
Press
Snatch
21. Mixed Bag 2.3
Here we!ll add in some of the more advanced RKC 2 exercises.
Workout A:
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Pistol
Viking Push Press
Workout B:
Windmill
Jerk
22. Mixed Bag 2.4
And another variation with the RKC 2 exercises.
Workout A:
Windmill
Viking Push Press
Workout B:
Pistol
Clean and Jerk
Duration: Perform each one of the “Mixed Bag 2.X!s” for a 4 weeks.
That means you!ll end up performing each workout 6 times.
Here!s what that would look like over the course of a month (30 days or so, taking
weekends off):
Day 1: Workout A
Day 3: Workout B
Day 5: Workout A
Day 8: Workout B
Day 10: Workout A
Day 12: Workout B
Day 15: Workout A
Day 16: Workout B
Day 18: Workout A
Day 20: Workout B
Day 23: Workout A
Day 25: Workout B
Day 27: Workout A
Day 30: Workout B
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Speaking of “More Is Better,” this is a perfect segue into our next section...
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“Daylight Savings Time” - Super Sets,
Circuits, And Combos (Oh My!)
Apart from the obscure Wizard of Oz reference (“Oh my!”), there are a number of
different methods you can use to save yourself time and increase the effectiveness of
your workouts. That!s the purpose of this section - quick explanations and then a ton of
applications.
Let!s get it going!
Superior Results With Super Sets!
Sometimes you just need to be entertained and can!t do “just one” exercise per workout.
Been there too.
So then you could do two or even three exercises per training session. But, how do you
go about doing them in a traditional format when you!re pinched for time? After all, doing
3 sets of Exercise A, followed by 3 sets of Exercise B, followed (maybe) by 3 sets of
exercise C just isn!t realistic when you only have 20 minutes.
So how to do you do it? How do you get it all in?
Simple.
Super Sets.
Our very broad definition of a super set is the following:
Take one exercise, pair it with another, and alternate sets back and forth between
them.
You can rest between sets or not. Bodybuilders have been doing this for decades to get
better pumps and stimulation. We!ll do it to save time.
Here!s an example:
5 Cleans. Rest 30s. Then 5 Front Squats. Rest 30s. Repeat for 5 sets of each. It!s
designated the following way:
A1. Clean x5
A2. Front Squat x5
Rest: 30 seconds between sets
Sets: 5 each
Pretty simple.
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23. Basic Training
In the RKC (Russian Kettlebell Challenge School of Strength) we teach two kettlebell
movements - the Swing and the Get Up as the basics off which all other kettlebell
exercises follow. The Swing is the foundation and the Get Up is the framework so to
speak. Some of us think you can never spend too much time on these basics.
Here!s a program that reflects that.
Perform 3 days per week on non-consecutive days, for example, Monday, Wednesday,
Friday. Do this for 4 to 6 weeks. (Then be amazed as your Presses and Snatches
effortlessly improve as a result!)
A1. 2H Swing
A2. Get Up
Rest: As necessary
Reps: Swings: 10-20; Get Ups: 1-3
Day 1: Work out for 20 minutes.
Day 2: Work out for 10 minutes.
Day 3: Work out for 15 minutes.
• Do as much work as you can for each exercise, using perfect technique, and
stopping each set just when you feel your technique is about to break down.
• Seek to do more work each week.
24. Basic Training 2 - The RKC 6
In the RKC we teach six basic kettlebell exercises, the Swing, the Get Up, the
Goblet/Front Squat, the Clean, the Press, and the Snatch.
Here!s a program that will not only help you practice them, but get you stronger in the
process.
Day 1:
A1. Swing, sets of 10-20
A2. Get Up, sets of 1-3
Day 2:
A1. Clean, sets of 5
A2. Press, sets of 3-5
Day 3:
A1. Front Squat, sets of 5
A2. Snatch, sets of 10
• Use moderate sized kettlebells
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•
•
•
•
•
Perform on non-consecutive days, like Monday, Wednesday, Friday
Perform for 20 minutes each session.
Do as much high quality work as possible in those 20 minutes.
Rest as necessary between sets
Perform for 4-8 weeks then switch to another program.
Here!s another, slightly more advanced variation.
Day 1:
A1. Get Up, sets of 1-3
A2. Press, sets of 3-5
Day 2:
A1. Swing, sets of 10
A2. Snatch, sets of 5
Day 3:
A1. Goblet Squat, sets of 5
A2. Clean, sets of 5
And another...
Day 1:
A1. Goblet Squat, sets of 5
A2. Swing, sets of 10
Day 2:
A1. Press, sets of 3-5
A2. Snatch, sets of 5
Day 3:
A1. Get Up, sets of 1-3
A2. Clean, sets of 5
And last one, honest. (I could do this all day. Wait, I do do this all day...)
Day 1:
A1. Get Up, sets of 1-3
A2. Goblet Squat, sets of 5
Day 2:
A1. Swing, sets of 10
A2. Snatch, sets of 5
Day 3:
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A1. Clean, sets of 5
A2. Press, sets of 3-5
Why all the different pairings?
Glad you asked. Pairing different exercises quite simply has different effects on the
body.
For example, pairing the Swing with the Goblet Squat really pries open the hips,
creating space and then greasing that new groove, strengthening it with the Swing. This
creates a stronger posterior chain (gluts, hamstrings, low back, even calves) and allows
you to run faster, jump higher, and all that good stuff. (Plus, it!s good for the ladies who
need a little extra boost back there, if you catch my drift...)
Pairing the Get Up with the Press teaches you where your shoulder belongs in relation
to your body in a static shoulder exercise (the GU) and how to translate that into a
dynamic shoulder exercise (the Press).
This means you can alleviate shoulder discomfort and even pain when pressing (yes,
experienced it firsthand and with clients - all things are possible). And that means that
for a guy, you can finally get a that set of broad shoulders that are big enough for
someone else to stand on. (Ladies look great with well defined shoulders too, especially
in that sun dress.)
And, pairing the Swing with the Snatch teaches you how to use your hips and “float” the
kettlebell, so that you don!t over-pull with your arms. You then get to see if you
“understand” this concept by applying it immediately to the Snatch.
This of course means that you have the potential to burn more calories with each and
every rep, because the more explosive each rep is, the more work you!re doing in a
given time period.
See how all this works?
26. Intermediate Training - The RKC Level 2 Drills
Here are most of the RKC Level 2 kettlebell drills incorporated into variations of super
sets.
Day 1:
A1. Windmill, weak side then strong side
A2. Pistol, weighted, weak side then strong side
Day 2:
A1. Viking Push Press, Left
A2. Viking Push Press, Right
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Day 3:
A1. Double Clean
A2. Double Jerk
•
•
•
•
•
•
Use moderate sized kettlebells
Perform on non-consecutive days, like Monday, Wednesday, Friday
Perform for 20 minutes each session.
Do as much high quality work as possible in those 20 minutes.
Rest as necessary between sets
Perform for 4-8 weeks then switch to another program.
Advanced Training - Double Kettlebells
I call double kettlebell drills “advanced” because they require more body awareness,
more body control, and there are less degrees of freedom, which means they tend to
lock you into the movement more than the single kettlebell drills do. This also means
that your technique has to be crisper, because, with less degrees of freedom, you!re
more prone to injury. Conversely, there!s more direct stress on your central nervous
system and muscle tissue, so strength, size, and conditioning gains come faster.
Here are the double kettlebell drills I love to use and teach at my Kettlebell Muscle
workshops:
Double Clean
Double Press
Double Front Squat
Double Swing
Double High Pull
Double Push Press
Double Snatch
For our purposes, we!ll start off with just a few of these.
Click here for a quick (and free) video tutorial on how to perform these exercises.
27. The Foundation Program
The “foundation” of double kettlebell lifting is really learning how to be comfortable in the
rack position both stationary and while moving.
The three best exercises to do help teach you do that are the Double Clean, Double
Front Squat, and the Double Press. A steady diet of these three exercises will help you
feel like “Master of Your Domain” when performing all double kettlebell exercises. And
not only that, they will serve as great preparatory work for the other double kettlebell
exercises.
Here!s a 6-week program:
Spend 20 minutes, 3 times per week performing the following on non-consecutive days,
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such as Monday, Wednesday, and Friday.
Day 1:
A1. Double Clean
A2. Double Press
Day 2.
A1. Double Front Squat
A2. Double Swing
Day 3.
A1. Double Clean
A2. Double Front Squat
• Use a 6 rep max - a pair of kettlebells that you can Press only 6 times. Use them
for all of the exercises. Don!t worry, they won!t be too light - Double Front Squats
are very demanding for most people.
• Rest as necessary between A1 and A2.
• Do as many sets as you can in each workout.
Week 1: Perform sets of 3 reps on each exercise.
Week 2: Perform sets of 4 reps on each exercise.
Week 3: Perform sets of 5 reps on each exercise.
Week 4: Perform sets of 4 reps on each exercise.
Week 5: Perform sets of 5 reps on each exercise.
Week 6: Perform sets of 6 reps on each exercise.
Quite frankly, I LOVE double kettlebell drills. They remind me of Olympic lifting, my
former sport of choice and I believe that!s where the real power of kettlebells comes into
play. I could write a million double kettlebell programs it seems like. They are fast, fun,
and produce results in what seems like almost immediately.
I would write more for this book, but this is more geared to basic and intermediate
kettlebell exercises and programs. I just wanted to give you a taste of the possibilities.
For more advanced double kettlebell workouts click here.
Circuits
Circuits are easy to grasp in concept but hard to perform, because, you have to be in
shape when you have limited time to do them!
A circuit is simply ________________________________________________________________________________
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A series of exercises where one set of each exercise is performed before a
second set.
Here!s an example:
Swing - Get Up - Clean - Press - Snatch - Squat.
Rest periods are usually specified. And reps are specified. Many people think of circuits
as a series of exercises performed in sequence without rest. And they can be, but that
just makes them that much harder to perform and requires a much higher fitness level
from the individual performing them.
*(REMEMBER! As fatigue increases, your ability to produce force, or do work,
decreases. The goal is to spread out or manage your fatigue to keep your force
production high.)
28. The Fundamentals Circuit
Here!s a circuit that uses three fundamental movements that we teach within the RKC
system. They are the Swing, the Get Up, and the Goblet Squat. Each of these exercises
by themselves are great. Combined, they!re phenomenal.
Here!s a program that will increase your hip mobility, shoulder stability, and general
fitness. (You!ll even see those love-handles start to shrink.)
Day 1:
A1. Swing x 10
A2. Get Up x 3
A3. Goblet Squat x 5
Day 2:
A1. Get Up x 1-3
A2. Goblet Squat x 5
A3. Swing x 10
Day 3:
A1. Goblet Squat x 5
A2. Swing x 10
A3. Get Up x 1-3
Rotating the sequencing is a form of changing the loading, and therefore the stimulus on
your body. In Beyond Bodybuilding, Pavel refers to it as fatigue cycling.
Here are two options for you.
Option A:
•
Perform each circuit for 20 minutes.
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•
•
•
Perform the circuit as many times as you can in that 20 minutes.
Rest as and when necessary.
Perform on non-consecutive days.
Option B:
Perform each circuit for the following periods of time:
Day 1: 15 minutes
Day 2: 25 minutes
Day 3: 20 minutes
•
•
•
Perform the circuit as many times as you can in the allotted time period.
Rest as and when necessary.
Perform on non-consecutive days.
Perform one of the options for 6 weeks then switch programs.
29. The RKC (6) Circuit
Here!s a circuit using the six exercises we teach at the RKC. It!s simple. It!s brutal. It!s
effective.
A1. Swing x 20
A2. Get Up x 3,3
A3. Clean x 10,10
A4. Press x 5,5
A5. Snatch x 10,10
A6. Front Squat x 5,5
• Perform the above circuit as many times as possible in 20 minutes.
• Use a medium-sized kettlebell.
• Perform 3 non-consecutive days per week, for example, Monday, Wednesday,
Friday.
• Rest as needed.
Perform for 6 weeks then change the program.
30. The RKC 2 Circuit
Here!s a circuit using just the kettlebell exercises from the RKC 2. Expect this to be
much harder than the other circuits. And I would only do this after you!ve mastered the
fundamentals and the RKC 6 exercises.
A1. Windmill x 3,3
A2. Viking Push Press x 5,5
A3. Pistol, loaded x 5,5
A4. Jerk x 5,5
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A5. Bent Press x 1,1
A6. Clean & Jerk x 5,5
Perform for 6 weeks then change the program.
Let!s take a look at some more advanced (and more challenging) programs...
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‘Hybrids” - Maximizing What You Got
Hybrids, or what I call “hybrids,” are workouts or programs where kettlebell
exercises are mixed with something else - some other implement(s).
My favorite hybrid is simply the kettlebell plus your own bodyweight - combining
kettlebell exercises with bodyweight exercises.
You literally only need a 4 foot by 6 foot rubber mat (not even that, just that much
space) and you can mold your body into whatever you want it to be. And, if you have a
Pull-up bar hanging over your head, so much the better!
Here are some really basic hybrids that will get you in great shape.
31. Total Body Smoker, Push Up Edition
I call this the “Total Body Smoker” because there really isn!t a muscle that doesn!t get
worked/used in this program. And depending on how you set it up, you can really do a
number on your conditioning level. These types of programs never cease to produce
elevated heart rates, buckets of sweat, and red faces (and of course increases in
strength and conditioning and decreases in body fat).
Day 1:
A1. 2H Swings
A2. Push-ups
Day 2:
A1. 2H Swings
A2. Walkouts
Day 3:
A1. 2H Swings
A2. Walkouts to Planks
• Perform each exercise for 30s, then rest 60 seconds. (That!s 2 minutes total.)
• Perform up to 10 rounds total. (That!s 20 minutes.)
When you achieve that, then • Perform each exercise for 45s, then rest 60 seconds. (That!s 2 1/2 minutes total.)
• Perform up to 8 rounds total. (That!s 20 minutes.)
When you achieve that, then • Perform each exercise for 60s, then rest 60 seconds. (That!s 3 minutes total.)
• Perform up to 6 rounds total. (That!s 18 minutes.)
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32. Total Body Smoker, Pull Up Edition
This becomes even harder than the Push Up Edition due to the high levels of relative
strength-endurance necessary to keep on doing the Pull Up variations in the face of
fatigue. (Your welcome!)
Day 1:
A1. Pull Ups
A2. 2H Swings
Day 2:
A1. Chin Ups
A2. 2H Swings
Day 3:
A1. Mixed Grip Pull-ups
A2. 2H Swings
• Perform each exercise for 30s, then rest 60 seconds. (That!s 2 minutes total.)
• Perform up to 10 rounds total. (That!s 20 minutes.)
When you achieve that, then • Perform each exercise for 45s, then rest 60 seconds. (That!s 2 1/2 minutes total.)
• Perform up to 8 rounds total. (That!s 20 minutes.)
When you achieve that, then • Perform each exercise for 60s, then rest 60 seconds. (That!s 3 minutes total.)
• Perform up to 6 rounds total. (That!s 18 minutes.)
33. Upper Body Blast
Maybe you want to look like a cobra - you know, a back so broad you could show a
movie on it? It feels pretty cool. This program, a slight modification from the original
found in Enter the Kettlebell, will do it for you. You!ll get strong and pack on some solid
muscle.
Set Your Timer For 25 Minutes - Don!t forget, you!re already using 5 minutes for your
warm up! See how much work you can get done in the allotted time period.
Remember! The following are suggested MAXIMUMS, which means, don!t feel like you
have to hit those numbers, but certainly don!t exceed them!
A1. Clean & Press, L,R
A2. Chin ups (regular and towel)
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Day 1: Light
Day 2: Medium
Day 3: Heavy
Weeks 1-6: Use ETK ladders of 1,2,3,4,5
Weeks 7-12: Use “Dan John ladders” of 2,3,5,10
Loading Parameters
• Use traditional ladders of 1,2,3,4,5 using a “Light-Medium-Heavy*” format. Then
switch to
• “Dan John ladders” which are 2,3,5,10 using a “Light-Medium-Heavy” format. Then
switch to
• A heavier kettlebell
• Alternate workouts between regular Chins and Towel Chins for different effects on
the grip
• Rest as you see fit after A2.
• *Heavy = maximum number of rungs on ladder; Medium = maximum number of
rungs on ladder minus one rung (make it to 5 reps on heavy day, this day would
be 4 reps); Light = maximum number of rungs on ladder minus two rungs (make
it to 5 reps on heavy day, this day would be 3 reps)
• Perform this program for 6-12 weeks and then switch to another.
34. Total Body Blast
A program that doesn!t really have any “direct” leg work isn!t really a complete program
in my book (and that!s why I!m including this in this book - my book). So here!s a tweak
of the previous program. It covers every muscle in your body and you!ll find it quite
challenging.
Use the same loading parameters as the “Upper Body Blast.” Obviously, with an extra
exercise in this one, you won!t get the same number of ladders as you would without the
Front Squats.
A1. Clean & Press, L,R
A2. Chin ups (regular and towel)
A3. Front Squat, L,R
Loading Parameters
• Use traditional ladders of 1,2,3,4,5 using a “Light-Medium-Heavy” format. Then
switch to
• “Dan John ladders” which are 2,3,5,10 using a “Light-Medium-Heavy” format. Then
switch to
• A heavier kettlebell
• Alternate workouts between regular Chins and Towel Chins for different effects on
the grip
• Rest as you see fit after A3.
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• *Heavy = maximum number of rungs on ladder; Medium = maximum number of
rungs on ladder minus one rung (make it to 5 reps on heavy day, this day would
be 4 reps);
• Light = maximum number of rungs on ladder minus two rungs (make it to 5 reps on
heavy day, this day would be 3 reps)
Perform for 12 weeks then change the program.
Ready for something even more advanced, more challenging, and something that will
literally “turbo-charge” your results?
Me too. Let!s take a look at...
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“Killer Combinations” - Your Key To Saving
More Time AND Making Faster Progress!
What are “Combinations?”
They are simply one exercise paired with another, for example, the Clean and Jerk.
There are two different forms of combos, a Complex and a Chain Complex = A series of compound exercises performed sequentially without
rest in which all the reps for one exercise are completed before moving on
to the next exercise in the sequence.
For example, 5 Cleans, then 5 Jerks.
Chain = A series of compound exercises performed sequentially where each
exercise is performed once before starting the sequence again: Each time
the sequence is performed is considered one repetition.
For example, 1 Clean and Jerk, performed 5 times, or, Clean and Jerk, Clean
and Jerk, Clean and Jerk, Clean and Jerk, Clean and Jerk.
35. King-Sized Combos
The only thing possibly “better” than the Snatch is combining it with one or two different
exercises. The following program is based around the Snatch, the Front Squat, and the
Press.
Use a medium-sized kettlebell, one you can Snatch about 10 times each hand without
putting the kettlebell down.
Day 1: Snatch + Front Squat
Day 2: Snatch + Press
Day 3: Snatch + Press + Front Squat
•
•
•
•
•
Perform on alternate days - Monday, Wednesday, Friday, etc.
Perform the Snatch + the exercise listed back-to-back with no rest, as a
complex, moving from your weaker hand to your stronger hand.
Perform for 20 minutes.
Do as much high quality work as possible in those 20 minutes.
Rest as necessary, but only after completing both sides.
Week 1: Sets of 3 each exercise
Week 2: Sets of 4 each exercise
Week 3: Sets of 5 each exercise
Week 4: Sets of 6 each exercise
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36. King-Sized Combos 1.1
Perform the “King-Sized Combos” program as a chain, instead of a complex. Much
different feel...
37. Going Ballistic
One of the benefits of kettlebell training that just far outweighs any other type of training
is the multiple and repeated explosive efforts that the ballistic exercises offer.
These types of exercises allow you to train with very high levels of force production,
which in turn, stimulates multiple processes in your body, such as, developing bigger,
stronger muscles that require more and more energy. As a result, you shed body fat.
(Always a plus!)
And probably more importantly, they allow you to reverse the damaging effects of the
results of a sedentary lifestyle, such as insulin resistance, the condition that makes it
harder and harder to process carbohydrates (and explains the tire around your middle).
Here!s a program based solely on the kettlebell ballistics exercises. Expect to get leaner
and better conditioned. Much leaner. And much better conditioned.
Day 1: 20 minutes
Swing + High Pull
Day 2: 20 minutes
Swing + High Pull + Snatch
Day 3: 20 minutes
Swing + High Pull + Snatch + Push Press
•
•
•
•
•
•
Use a kettlebell that!s moderately heavy (a 10 rep max - each hand - for your
Snatch)
Start with your weaker side and then move immediately to your stronger side
Perform as a complex
Perform as many sets with good form as possible in the allotted time period
Seek to do more work - that is - more sets - each workout
Rest as necessary, but keep your heart rate elevated
Week 1: Sets of 5
Week 2: Sets of 6
Week 3: Sets of 7
Week 4: Sets of 5
*Note: This is pretty advanced, so make sure you have decent levels of conditioning
before you start.
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38. Going Ballistic 1.1
Do the “Going Ballistic” program but perform each workout as a chain, instead of a
complex. Again, different feeling altogether (and much more “cerebral”)...
39. Going Ballistic 2
Here!s another Ballistics Only variation with a heavy dose of Cleans. Cleans, at first
glance, don!t seem that hard when compared to Snatches. That is, until you do a lot of
them. So that!s the “theme” of this program.
Day 1: 20 minutes
Clean + Push Press
Day 2: 20 minutes
Swing + Clean + Push Press
Day 3: 20 minutes
Swing + Clean + Push Press + Snatch
• Use a kettlebell that!s moderately heavy (a 10 rep max - each hand - for your
Snatch)
• Start with your weaker side and then move immediately to your stronger side
• Perform as a complex
• Perform as many sets with good form as possible in the allotted time period
• Seek to do more work - that is - more sets - each workout
• Rest as necessary, but keep your heart rate elevated
Week 1: Sets of 5
Week 2: Sets of 6
Week 3: Sets of 7
Week 4: Sets of 5
40. Going Ballistic 2.1
Do the “Going Ballistic” program but perform each workout as a chain, instead of a
complex.
41. Going Ballistic Ultimatum
Some people just live for the extreme. Here!s that program for you. Go ahead – knock
yourself out.
Day 1: 20 minutes
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Swing + High Pull + Clean
Day 2: 20 minutes.
Swing + High Pull + Clean + Push Press
Day 3: 20 minutes.
Swing + High Pull + Clean + Push Press + Snatch
• Use a kettlebell that!s moderately heavy (a 10 rep max - each hand - for your
Snatch)
• Start with your weaker side and then move immediately to your stronger side
• Perform as a complex
• Perform as many sets with good form as possible in the allotted time period
• Seek to do more work - that is - more sets - each workout
• Rest as necessary, but keep your heart rate elevated
Week 1: Sets of 5
Week 2: Sets of 6
Week 3: Sets of 7
Week 4: Sets of 5
42. The “Olympic”
I have a background in Olympic Weightlifting. I was pretty decent at it. I think it!s the
best expression of pure power in athletics. I cannot fully describe to you the sensation of
strength, power, and overall physical well-being from doing the Olympic lifts.
Plus, the pure athleticism you create is phenomenal. And as far as feeling “in-shape” nothing can compare to how “in-shape” I felt when I was in peak conditioning for a
weightlifting contest.
Olympic weightlifting contests two lifts - the Snatch and the Clean and Jerk. But the
hardest and most demanding on the body - the one that has the potential to really make
you strong is the Clean and Jerk.
This is a combo program based on the Clean and Jerk and it!s variations.
Day 1:
Clean + Front Squat
Day 2:
Clean + Press
Day 3:
Clean + Front Squat + Press
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Phase 1: Ladders: 1,2,3,4,5
Phase 2: Sets of 3.
Phase 3: Sets of 5.
Each phase lasts 4 weeks. Program lasts 12 weeks total.
• Perform as a complex.
• Perform for 20 minutes, 3 days per week, on non-consecutive days
• Use a kettlebell that!s a 7 or 8 rep max (7-8RM) for the Press on for all the
exercises.
• Perform all the reps for each set on your weaker side first, then immediately move
to your strong side.
• Perform 5 reps on each exercise.
• Perform as many sets of 5 reps as possible in the allotted time period.
43. The Olympic 1.1
This is the same set up as the original, only you!ll substitute the Push Press for the
Press.
44. The Olympic 1.2
Again, same set up as the original, only you!ll substitute the Jerk for the Press.
Press v. Push Press v. Jerk
It may same kind of casual to substitute the Push Press or the Jerk into a program in
place of the Press. In fact, you might even feel “cheated” and think that any programs
that substitute one for another are really just the same thing.
I can assure you, from both personal and professional experience, they’re not. Muscle
recruitment patterns, energy output, and the systemic demand placed on your body
are all much, much different.
The general rule of thumb in the strength world is that if you can’t Press it, you Push
Press it. If you can’t Push Press it, you Jerk it.
Therefore, you are capable of handling greater and greater loads with each exercise.
And that’s another reason that changing these exercises produces a different effect.
Combine the variations with other kettlebell exercises, especially other ballistics, and
you have a very powerful stimulus for change!
!
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45,46,47. The Olympic 1.3, 1.4, 1.5
Perform all versions of the Olympic as a chain, instead of a complex. The strain on your
system will feel quite different, as will the results.
48. Front Squat Madness
One of the most under-rated and overlooked exercises is the single kettlebell Front
Squat. And I think because, done correctly, these puppies are just plain hard. They
really challenge your core stability, your core strength, and is a great assessment tool to
determine how symmetrical you are between your right and left sides.
Don!t believe me?
Go Clean a 48kg kettlebell and perform 10 Front Squats on each side. I!ll wait...
What!s that? You can!t?
Oh, OK, then this is the program for you my friend - this will really toughen you up
literally from the inside out!
By the time you get done with this program, everything will feel lighter.
Just in case you don!t believe me, here!s a little story that will dispel your doubt...
When I was 22 I was riding my bike to class. I saw a girl about ready to get out of her
car, which was parked on the side of the road. She kicked open the door and being the
phenomenal athlete that I am, I anticipated the open door and swerved my bike in what I
thought was just in time.
I almost cleared the door. The edge of my right pedal caught the edge of her door and I
flew butt over head over handlebars. Now, I was able to tuck and roll but all my weight
came crashing down on my left shoulder.
After a few choice words, I brushed myself off and made it to class on time. When the
adrenaline wore off, my neck hurt, my left shoulder hurt, and my head hurt. (No, I was
not wearing a helmet...)
I went to the athletic training room after class and had one of the Athletic Trainers check
me out, because by the end of class, I couldn!t lift my left arm to put my backpack on.
She diagnosed it as a first-degree shoulder separation. (Later I found out she was
wrong - it was a second degree).
So, my lifting schedule had to change because I could barely use my left arm.
As a result, I took a week off from all lifting and then started back by doing only two
exercises, three times per week - the barbell Back Squat and the barbell Good Morning.
And I did them for 3 weeks, again, with no upper body work whatsoever.
The result?
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My Bench Press remained the same and I only lost 5 pounds off my Military
Press!
That!s how powerful the Squat can be on your nervous system!
So never discount the power of the Squat!
Here!s the program Day 1: 15 minutes
Front Squat
•
Use 5-rep max and perform as many sets of 2 as comfortable in allotted
time period.
Day 2: 20 minutes
A1. Front Squat
A2. Press
•
Use 5-rep max for Press and perform as many sets of 3 of each exercise
in allotted time period.
Day 3: 20 minutes
A1. Front Squat
A2. Clean
Use 5-rep max and perform as many sets of 3 of each exercise in allotted time period.
•
•
•
•
Start with your weaker side
Perform as a superset, where indicated
Rest between each set as needed
Stay on this program for 4 weeks then move on to something else
49. Front Squat Madness 1.1
Day 1: 15 minutes
Front Squat
• Use 5-rep max and perform as many sets of 2 as comfortable in allotted time
period.
Day 2: 20 minutes
A1. Front Squat
A2. Push Press
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• Use 5-rep max for Push Press and perform as many sets of 3 of each exercise in
allotted time period.
Day 3: 20 minutes
A1. Front Squat
A2. Snatch
• Use 5 rep max and perform as many sets of 3 of each exercise in allotted time
period.
o
o
o
o
Start with your weaker side
Perform as a superset, where indicated
Rest between each set as needed
Stay on this program for 4 weeks then move on to something else
50. Front Squat Madness 1.2
Day 1: 15 minutes
Front Squat
• Use 5-rep max and perform as many sets of 2 as comfortable in allotted time
period.
Day 2: 20 minutes
A1. Front Squat
A2. Jerk
• Use 5-rep max for Push Press and perform as many sets of 3 of each exercise in
allotted time period.
Day 3: 20 minutes
A1. Front Squat
A2. Snatch
• Use 5-rep max and perform as many sets of 3 of each exercise in allotted time
period.
o
o
o
o
Start with your weaker side
Perform as a superset, where indicated
Rest between each set as needed
Stay on this program for 4 weeks then move on to something else
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Closing Thoughts
Ok, I know there was only 49 Time-Efficient Kettlebell Programs and there are 50 listed.
In fact, if you look closely, there are actually 54 different programs in Kettlebell Express!
I just didn!t enumerate some of them. I just like to over-deliver. :-)
Anyway, I hope you can see that there really is no reason why you can!t squeeze in at
least one hour of kettlebell training each week and still make measurable and
remarkable progress. All it takes is a little bit of desire, some commitment, and
imagination.
I!ve got the last one covered, all you need to do is carve out the time for the first two.
When you apply them to the kettlebell programs in this book, you will literally have
measurable, visible results for years and years to come.
Wishing you the very best success,
Geoff
!
!
!
!
!
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