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We are living in uncertain times right now and it’s more important than ever to focus on your health and fitness.


For better or worse, working from home does have its advantages.


The lack of commute has been wonderful and has allowed me to get higher quality workouts as I now have more time each day.


I don’t have an extensive home gym, just a few kettlebells, but I’m still crushing my workouts and I feel as strong as ever.


Now, I want to pass along my workout formula to you, so you can experience the joy of kettlebell training even if you have just a single kettlebell.


I didn’t invent this formula, but it has worked time after time for me and my clients.


Let’s dive in…


You want to do total body workouts for the sake of time and to promote general athleticism.


The simplest way to do this is to do a pulling and a pushing exercise. You will create balance and symmetry this way.


We can get more creative by dividing the pushing and pulling into upper and lower body.


So, you would have upper body pulling, lower body pulling, upper body pushing and lower body pushing.


Here are some examples of pulling and pushing exercises:

• Upper body pulling – kettlebell rows, cleans and


• Lower body pulling – deadlifts, single leg deadlifts,
suitcase deadlifts and swing variations


• Upper body pushing – pushups, military press, Turkish
Getup (could also be lower body pushing)


• Lower body pushing – goblet squats, front squats,
kettlebell lunges


These basic exercises create a foundation of strength and athleticism and can be used in many different combinations to keep training fun.


Below is the basic formula I use to create workouts.


Warm-up for 5-10 minutes (get your heart rate up and muscles warm)


Strength Block 1:
• Lower body pulling exercise
• Upper body pushing exercise
• Core exercise
• x 3 – 5 sets


Strength Block 2:
• Lower body pushing exercise
• Upper body pulling exercise
• Core exercise
• x 3 – 5 sets


Conditioning (choose any 1 exercise or create your own combination of exercises):
• Swings
• Sprints
• Jump Rope
• Burpees
• Jumping Jacks


Cool down (light stretching, easy walk)


This formula has served me and my clients well for years.


I would love to hear what workout combinations you have put together using this formula.

Online Kettlebell Training, Kettlebell Instructor, Kettlebell Workout, Kettlebells, Online Kettlebell Coach, Kettlebell Trainer, Weight Loss, Lose Weight, Fat Loss, Eat Healthy, Nutrition, Kettlebell Swings For Fat Loss


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