Gaining strength and getting rid of excess weight are perhaps the most common goals in fitness these days. What’s great is that you don’t need a bunch of different workout equipment to achieve either (or both) goals. And what’s more, it won’t take too long to achieve those goals. A month is enough time to give you noticeable results.
The instructions here are given by the master of the kettlebell: Pavel Tsatsouline. He was the guy who trained Soviet Special Forces with the kettlebell during the Cold War, and then introduced it to the West with his definitive manual on kettlebell use. Today, he trains US Marines and law enforcement, so you may as well benefit from his techniques.
- On Monday and Thursday (MTh), do 3 sets of 5 reps of double kettlebell front squats. Follow that with 3 sets of 5 reps of double kettlebell military press. Then do everything all over again.
On Tuesday and Friday (TF), you need to do 3 sets of 5 reps of weighted pull-ups. Your best option here is to do then with rings. Then you need work on your calves, ankles, neck mobility, and hip flexors for about 10 minutes. That should make you ready for the two-handed kettlebell swings. You need to do 10 sets of 10 reps each of those, and your aim is to complete one set for each minute.
On Wednesdays for all weeks, you can add whatever variety of workout you want. You can do some jogging or sprinting, or even play a whole game of tennis or basketball. This spices things up nicely so you don’t get bored and you’re motivated to finish the 4-week regimen.
- For MTh, you need to do the following in sequence: double kettlebell front squats, double kettlebell military press, double kettlebell front squats, double kettlebell military press. You need to do 3 sets for each, with 6 reps for the 1st set and 5 reps for sets 2 and 3.
On TF, you again do the weighted pull-ups and the two-handed kettlebell swings (along with the preparation for this). For the weighted pull-ups, you need to also do 3 sets with 6 reps for the 1st set and 5 reps for sets 2 and 3. For the two-handed kettlebell swings, you now need 15 sets with 10 reps for each set. Again, you should aim to complete a set per minute.
- For MTh, you basically do the same as Week 2, except now the second set has 6 reps instead of 5. Then for TF, it’s the same thing for the weighted pull-ups, with 6 reps for the second set instead of 5. And now for the two-handed kettlebell swings, you have to go for 20 sets of 10 reps each, and again you need to complete one set a minute.
- It’s the same as the previous week, but now the double kettlebell front squats, double kettlebell military press, and the weighted pull-ups have all 3 sets with 6 reps. And you have to do 25 sets for the two-handed kettlebell swings.
Before you start, make sure you watch the videos on YouTube so you know how to do these exercises properly. Warm up and then cool down afterwards. In addition, it pays to keep your calorie consumption in check and see to eat that you’re getting enough protein to maximize the strength and weight loss benefits.