SWING HARD!
https://salutis.kartra.com/page/SWING-HARD-2
GOAL: Improve conditioning, burn fat
10 x “Swing Only” programs
3x week, 15 to 30 minute workouts
Exercises used: 2-H Swing, 1-H Swing
Single kettlebell
Skill level: Novice/Beginner +
Kettlebell GHFL
https://go.chasingstrength.com/kettlebell-ghfl-4/
GOAL: Burn stomach fat without dieting
12-week program
3x week, 20 to 30 minute workouts
Exercises used, Novice: 2-H Swing, 1-H Swing
Exercises used, Intermediate: Snatch, Single KB Thruster (Front Squat-to-Press)
Exercises used, Advanced:Double KB Snatch, Double KB Thruster, Double KB Clean + Push Press, Double KB Clean + Jerk
Single (Novice & Intermediate) and double kettlebell (Advanced)
Skill level: Beginner - Advanced
The King-Sized Killer
https://cart.chasingstrength.com/ksk2
GOAL: Improve conditioning, burn fat, get stronger
3x “Snatch Only” programs
3x week, 20 minute workouts
Exercises used: Snatch
Single kettlebell
Skill level: Intermediate +
‘THE GIANT’
https://salutis.kartra.com/page/oWP219
GOAL: Get stronger, burn fat, build muscle, improve conditioning
5x “Clean + Press Only” programs
3x week, 20 to 30 minutes
Exercises used: Single KB Clean + Press, Double KB Clean + Press
Single or double kettlebell
Skill level: Intermediate +
Kettlebell Burn 2.0
https://go.chasingstrength.com/kettlebell-burn/
GOAL: Burn fat, get stronger, improve conditioning
16 weeks, 4x 4-week phases, each becoming progressively more challenging
3x week, 45 minutes
Exercises used: Clean, Press, 2H Swing, 1H Swing, TGU, TGU Sit Up, 1 Arm Row, Snatch, and more…
Single kettlebell
Skill level: Beginner to Advanced
Kettlebell RMF
https://go.chasingstrength.com/kettlebell-rmf-2022/
GOAL: Burn fat, build muscle, improve conditioning
3x 12-week “Clean + Jerk Only” programs
3x week, 20 to 30 minutes a day
Exercises use: Clean + Jerk (Clean + Push Press)
Double kettlebell
Skill level: Advanced
Kettlebell MAXIMORUM
https://go.chasingstrength.com/kettlebell-maximorum-e/
GOAL: Get stronger, build muscle, “recomp” burn fat, improve conditioning
12-week program
4x week, 20-30 minutes
Exercises uses: Snatch, Double Clean + Press, Double Front Squat
Single and double kettlebell
Skill level: Intermediate +
Kettlebell W.O.D.
https://salutis.kartra.com/page/Iyq450
GOAL: Workout consistently, burn fat, build muscle, improve conditioning
53 weeks of programming
5x week, 20 minutes
Exercises used: All of them 🙂
Single and double kettlebell
Skill level: Works from beginner through advanced
On a recent rainy Saturday here in the mountains. I got up extra early on my (usually) one day to sleep in so I could eat breakfast with my 10-year old daughter.
She was up early because she has gymnastics practice from 730 to 1130am.
Breakfast was simple:
Coffee + 2 scoops of collagen protein + a dab of coconut oil + tsp honey + ½ tsp of pink salt.
Hers?
Milk + chocolate collagen and one of her mom’s homemade waffles.
She needs that for 4 hours of practice.
That’s 4 out of 16 hours a week. Not to mention all the extra stuff she does at home on the trampoline, the tumble track, the stall bars, and the rehab she does with her mom (a physical therapist).
The hardest thing for me to do as her dad is watch her struggle.
And that’s because she’s spent the last 2 years trying to go from level 4 to level 5.
And if you’re wondering what this has to do with you - with losing fat - we’re almost there - I promise.
Why has it been such a struggle for my daughter?
After all, she can do some level 7 and even some level 9 skills.
She struggles with back walkovers and back handsprings on the high beam.
And that’s because she’s afraid.
Afraid of what she can’t see.
She can’t “see” the beam in her head - her imagination.
At least she couldn’t.
Now she’s starting to because we have her in a program that’s helping train her brain - her visual processing system.
But she hasn’t given up. She keeps persevering.
I believe she’ll get there.
Not because I’m her “Dad” and “I believe in her.”
While that is true, it’s because we’re empowering her to learn new skills to help her achieve her goal.
Again, what’s this have to do with you?
IMPATIENCE. Most people give up on “losing weight” because they’re IMPATIENT.
They won’t stick with it.
They think things are magically supposed to happen because they’re “eating less” or “working out more.”
Losing fat - getting leaner is a PROCESS that requires PATIENCE, PRACTICE, and VISION.
You didn’t suddenly wake up 10… 20… 30 pounds (or more) heavier.
No, it was a process.
You consistently did the things that told your body to create more fat cells.
Losing fat is the opposite.
The same way you PRACTICED doing the things to create more fat cells…
You must PRACTICE doing the things to empty those fat cells of fat and burn off that stored fat as fuel.
And in order to do that, like my daughter, you MUST have a VISION of who you want to be… What you want to look like… Where you want to go.