I love kettlebells.

However, I also know that they are just another tool which should be part of one big toolbox!

I wanted to get the lowdown on why kettlebells are so effective, who uses them and how to get started with kettlebell sport.

Enter Tommy Matthews of Optimal Life Fitness who set me on my personal kettlebell path.

Listen up then check out the first week of a kettlebell sport program (you needed to be on the subsrciber list to get the full thing – get on now for future programs!)

Kettlebell Sport Training Week 1

Week 1 Tempos
2 Arm Jerks: 7rpm
1 Arm Jerks: 10rpm
Snatches: 14rpm

Day 1
3 x 5 minute 2 arm jerk sets

2 x 2/2 minute 1 arm jerk sets with heavier kettlebell

1 x 2/2 minute snatch set

4 x Jump Squats with Bar
30 Reps

Day 2
1 x 6 minute 2 arm Jerk Set

1 x 2/2 minute 1 arm jerk sets with heavier kettlebell

3 x 2/2 minute snatch sets

1 arm swings sport style
3 sets of 1/1 minute with heavier bell

Day 3
3 x 5 minute 2 arm jerk sets

2 x 2/2 minute 1 arm jerk sets with heavier kettlebell

1 x 2/2 minute snatch set

4 x Jump Squats with Bar
30 Reps

Day 4
1 x 6 minute 2 arm Jerk Set

1 x 2/2 minute 1 arm jerk sets with heavier kettlebell

3 x 2/2 minute snatch sets

1 arm swings sport style
3 sets of 1/1 minute with heavier bell

Day 5
3 x 5 minute 2 arm jerk sets

2 x 2/2 minute 1 arm jerk sets with heavier kettlebell

1 x 2/2 minute snatch set

4 x Jump Squats with Bar
30 Reps

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Some people are asking just how tough Intense Conditioning really is going to be and wondering if they really work hard enough when they train.

Well, here’s the workout I did this morning – the video is from when I did it last year.

It will answer both questions.

This very workout is in Week 9 of the Intense Conditioning program with a couple of slight tweaks.

Quite simply it will kick you in places you’ve never been kicked.

Guys, this is what I mean by a true metabolic weight session – the intensity when done properly is mind-numbing!

If you want abs, a lean athletic body, unstoppable conditioning, bigger muscles or anything else you need to be willing to give it everything.

This doesn’t mean selling your soul to fitness or living at the gym!

However, you need to be able to zone out of your troubles for those 45 minutes when you give 100% to whatever session is in your program – and love it!!!

You also need to be following your nutrition plan all week.

By all means reward yourself ONCE per week but remember what REWARD means.

You don’t earn – you don’t get! Be strict with yourself.

Anyway here’s the session – go on I dare you to try it…. (VIDEO BELOW)

4 Rounds of….

20 swings
20 snatches (10 each side)
20 swings
20 jerks (10 each side)
20 swings
20 snatches (10 each side)
20 swings
40 single arm rows (10 each side)
20 swings
50 push ups

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