Kettlebell Secrets Special Report Reveals...

How To Turn Your Kettlebell Workouts Into Spare Time

We are always seeking to be more free. Free from the constraints of our boss. Free from the effects of poor eating and great food. Free from aging. Free from money worries. Free from fat. Free from commitment. Free to do whatever we want. Kettlebells provide a certain sense of freedom. By using kettlebells, we are free from the gym - No more waiting for a machine or a dumbbell. No more driving to and from the gym. We can train when and where we want for however long we want. However, we still must obey certain rules to get the results we want: Long rest periods to gain strength. Ballistics like swings and snatches for cardio. And so on. Until now. In this Special Report, I!m going to show you how to get the results you want in literally half the time. (Don!t believe me? In my soon-to-be-published book, Kettlebell Muscle, the maximum workout time each week is one hour. The shortest workout is 9 minutes. The results have been phenomenal so far.) The rest of the time you would normally spend working out will be spare time - your free time. I will show you how to have your cake and eat it too. The Magic of Compound Lifts

A Compound Lift is two or more compound exercises performed together, like a clean and a press. Performing compound lifts shorten your workout time and speed up your results as your body has to work harder (use more energy). Kettlebell training, in fact all training, can be divided into two camps: Those seeking strength and muscle gains, and those seeking fat loss. Most of the time, the two camps never meet and the training programs never intersect. Until now. It is a little known fact that you can grow stronger and get leaner (and add more muscle if that!s what you want) simultaneously to your body. And you can do it in a very short period of time with the right application or methodology. That!s what I!m going to reveal in this Special Report. But rst, let!s take a closer look at the methodology used by both camps to achieve their specied goals and how you can benet from both of them. Camp #1: Fat Loss. Traditionally, this camp uses cardiovascular exercise, exercise that forces the heart to work extra hard, to burn calories that are usually stored on your backside and around your midsection. In kettlebell training, we use the ballistics for this - the swing and its variations, the clean, and the snatch. And they work very well. To burn fat, we are looking to do two things: 1. Burn as many total calories as possible during exercises, and 2. Burn as many total calories after exercise by working as hard or as intense as possible during exercise. Interval training, that is, short bouts of hard work, followed by short bouts of rest, is the favored method for fat loss. Camp #2: Strength and Muscle. Traditionally, this camp uses strength exercises, called grinds in the RKC system, which are exercises that force the body to produce muscular tension, which improves strength and muscle. And of course, as you may expect, they work very well. To get stronger and grow muscle, we do two things: 1. Create as much tension within the muscle as possible by lifting heavy weights, usually with low to lower reps, and 2. Minimize fatigue as much as possible so we can continue lifting as much as possible...

You may fall into one of these camps or at least have a strong bias toward one over another in order to get t. So let!s say in order to get t you mix both camps together and you work out 4 days per week, performing two strength days and two cardio day. So two days per week you perform your grinds, and two days per week you perform your ballistics. Generally speaking, you end up working out about 45 minutes or so each workout for a total of about three hours a week. This is a great template, and so far, you are generally satised with your results. But let!s throw a twist into the story line: You have a big project at work due next month and you have three weeks of overtime to put in to get it ready. You!re not sure, but you assume that the amount of time you have to workout is going to suffer, and so therefore is your tness. You are also fairly certain that your spouse is not going to be too happy if you spend what time you have left working out instead of with her or him. (Let!s not even put kids into this equation...) Now you need to keep working out to keep your sanity, so how do you do that? Earlier, we mentioned compound lifts, which of course is what all kettlebell training is. But what if we could make compound lifts better? Compound Lifts, Turbo Charged... If you perform a series of compound lifts together without rest, you can increase your energy expenditure (burn more calories), increase muscular tension (necessary for strength and muscle development) in the same workout, and decrease your total workout time. In other words, you can have the best of all worlds. There are two ways to do this: Complexes and Chains. Complexes are a string of compound lifts performed for a prescribed number of reps without rest before putting your kettlebell down. Here!s what a complex looks like: Swing x10 Snatch x5 Clean & Press x5 In this sequence, you would perform 10 swings, then 5 snatches, then 5 clean & presses in a row without rest and without putting your kettlebell down.

Chains are a series of compound lifts performed sequentially for a prescribed number of reps. Here!s what a chain looks like: (Swing + Snatch + Clean & Press) x5 In this sequence, you would perform 1 swing, then 1 snatch, then 1 clean & press, then repeat that sequence four more time. What!s the difference between the two? That depends on your goals. Both work well regardless of what you!re trying to accomplish. So before I pre-program your brain with my answer, I want you to use both, and then write back to me at support@kettlebellsecrets.com and tell me your results. To sweeten the pot even further, send me before and after pictures along with detailed training results (weight change, fat change, etc.). The person with the best results (greatest change) will receive a great prize: I!ll give you one month!s of program design, based around your goals, absolutely free. That!s $250 I!m giving away. Below is a 6 week program I want you to do to accomplish the following: I want you to get stronger, get leaner, and have more time to do whatever it is you want to do. The program will be hard, but brief. It will produce noticeable results. It is an intermediate program, so you need to be familiar with most of the kettlebell exercises, but at least these: Swing Clean Front Squat Press Snatch High Pull

The Workouts There will be four different workouts used during this 6 week period. You will perform two different workouts during the rst 3 weeks. And then you will perform another two different workouts during the second 3 weeks. You will alternate between the each of the two workouts three times per week for the next 6 weeks.

Here!s what your workout schedule will look like: Week #: 1 2 3 4 5 6 Day 1 Workout A Workout B Workout A Workout C Workout D Workout C Day 2 Workout B Workout A Workout B Workout D Workout C Workout D Day 3 Workout A Workout B Workout A Workout C Workout D Workout C

You will need to rest a day between each workout, so a Monday-Wednesday-Friday schedule is in order or a Tuesday-Thursday-Saturday schedule. You get the drift. Workouts A & B are performed as a Chain. Workout A: (1 Hand Swing + Snatch + Press + Front Squat) x5 Use a weight you can perform 10 presses with. Perform your weak side then your strong side. This equals 1 set (Left + Right = 1 set) Week #: Sets: Reps per workout: Rest between sets: Workout B: (1 Hand Swing + High Pull + Snatch + Clean & Press) x5 Week #: Sets: 1 2 2 3 3 4 1 3 120 120s 2 4 160 120s 3 5 200 120s

Week #: Reps per workout: Rest between sets:

1 100 90s

2 150 90s

3 200 90s

Use the same weight as Workout A. Perform your weak side then your strong side. This equals 1 set (Left + Right = 1 set) Workouts C & D are performed as a Complex. Workout C: 1 Hand Swing x5 High Pull x5 Snatch x5 Press x5 Week #: Sets: Reps per workout: Rest between sets: 4 3 120 90s 5 4 160 90s 6 5 200 90s

Use the same guidelines and parameters as you did for Weeks 1-3. Workout D: High Pull x5 Snatch x5 Clean + Press x5 Front Squat x5 Week #: Sets: Total reps per workout: Rest between sets: 4 2 100 120s 5 3 150 120s 6 4 200 120s

 Use the same guidelines and parameters as you did for Weeks 1-3. And there you have it. A simple, time-efcient program that combines the best of all worlds. It!ll help you get strong by maximizing tension within the muscles. It will help you burn fat because it will drive up your heart rate and burn calories. And, it will do it in less time each week than you are used to leaving you with time to burn. Enjoy your free time!