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FREE WORKOUTS AND PROGRAMS
10-20 minute kettlebell workouts.
INTERVALS (Exercising and resting for pre-determined amounts of time) 30 seconds on, 30 off Two hand swing Push press R Push press L Goblet squat Row R Row L Snatch R Snatch L Take one min rest and repeat 2-4 more...
Strength training for runners (part 1)
If you want to run and avoid the all too common aches and pains that can be associated with pounding the pavements week in and week out, you need to strengthen your body to be able to cope with all of that pressure on your bones, joints, tendons, ligaments etc. Key...
The Bear Protocol for size and strength
If you are looking for a method to get stronger and grow muscle, it doesn’t get any simpler than the bear protocol by Pavel. Heres the rules! Choose a fixed weight around 70-70% 1RM Lift it for sets of 5 Take between 30-90 seconds rest Start with 5-10 sets and add a...
Minimalist Muscle and fat loss program – 1 hour per week!
Kettlebell training program Follow the progressions in this free kettlebell training program, and build muscle, strength and fitness with only hour training time per week! That might sound unrealistic, but if you follow the progressions as laid out, your body will...
Kettlebells for Beginners
If you are new to kettle bells you may be wondering things like "what is so good about them", "what is unique about them" and "how do I get started"? So in this short blog post I will answer those questions and more. What is so good about kettle bells?...
Kettlebell muscle program
Don't listen to what the gym rats say, if you have a collection of kettlebells, you can use them to build a strong and muscular physique. Yes kettlebells lend themselves to ballistic movements and are mostly thought of as a metabolic fat loss conditioning tool,...
Kettlebell conditioning workout
Kettlebell workouts can be as easy or hard as you want them to be. Here we have a descending snatch ladder with an ascending push up ladder, move through this one with minimal rest for a short full body workout! Snatch - 10 L/R Push up - 1 Snatch - 9 L/R Push up - 2...
Repetition ladders
There is saying to "press a lot, you must press a lot" To make progress with overhead strength work you need volume and frequency. Nothing beats the Russian repetition ladder to accomplish that goal. Here's how it goes Clean the bell to the rack and...
AMRAP Kettlebell workouts
AMRAP - As many rounds as possible Time efficient, metabolic kettlebell workouts. Here are some great single bell AMRAPS for those of you with little time to get a session in. Always warm up with some pump stretch, mobility exercises, and light get ups,...
Try these time efficient home workouts
AMRAP stands for "as many rounds as possible" and is a time efficient way to get a workout in. Here are 3 AMRAP no equipment necessary body weight workouts for you to try. If you have a kettlebell, you could use it in replacement of the final exercise in the...
Increase your kettlebell military press
When attempting to move up to the next sized bells in your double military press you are faced with pressing an extra 8kg! This a big jump and will not be easy unless you have built up a lot of volume with the bells you are currently pressing. Unlike the barbell we...
Beginners 20 day core strength program
Being strong throughout your entire body is very important but no one area is more important than the torso. Consequently the stronger your midsection, the stronger you will be in the upper and lower body too, so its a good idea to put some focus on this area each...
No excuses swing program!
I often hear people say they don't have time to exercise and sure I get it, we all live busy lives and have commitments that take priority. This program will only take 20 mins of your day, 3 times per week, total weekly commitment, 60 minutes! Can you find time for...
“12 days of Christmas” kettlebell + Bodyweight ladder (Workout)
Need a quick dirty workout that hits all the right spots and leaves you in a sweaty mess? Look no further! Just like in the famous Christmas song, each day another present is added to the list, in this metabolic kettlebell + bodyweight ladder, you...
Quick full body strength workout
Training doesn't need to be a long and laborious affair, 15, 20 or 30 min workouts are just as effective as (if not more effective in some cases) longer duration workouts. Choose compound exercises that work the major muscles groups as shown in this kettlebell chain...
RKC Deep six workout
Now here is a kettlebell complex that will smoke even the most conditioned trainees. The RKC Deep 6 Workout is a takeoff of the old Omelet, but is limited to the RKCs core 6 lifts. The Deep 6 allows the trainee to practice and develop deep skill in all of the basic...
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