Some times life is unpredictable and things will come up that derail your training.

So what do you do?

Well what you don’t do is stop!

You will lose the momentum that you are gathering, and have to start over.

Big mistake!

What you do is you follow either the Program Minimum or Simple and Sinister. These programs combine just two exercises, they are as minimalist as they come! Perfect for those times when you need to be more efficient with your use of time.


These two exercises will take care of your:

  • Strength
  • Endurance
  • Mobility
  • Flexibility


And you will train your:

  • Abs
  • Glutes
  • Hamstrings
  • Quads
  • Lats
  • Forearms
  • Shoulders
  • Traps


So pretty much everything!

The two exercises I am talking about are of course, the kettlebell swing and Turkish get up!

Performed and practiced perfectly they will maintain your strength and fitness!

With just these two exercises, you have a full body strength and conditioning program! You don’t actually need anything else!

The Program minimum and Simple and Sinister are programs from the Godfather of kettlebells, Pavel Tsatsouline. If followed to the tee, you will display unbelievable strength and conditioning, which will keep you in the game for when you can return to barbell training, running, or whatever you were doing before.

If you are not currently doing any type of strength training, then you absolutely should pick up this book now and reap the benefits of this program.

It is the most effective minimalist program available, click the link to buy a copy now!


and don’t let me hear your excuses that you can’t find time, its only 15 minutes!



Founder/owner BKC


P.s If you are unsure of the correct form on these exercises, book in for our swing and get up workshop in Ashton this weekend. Click here to reserve your place.


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