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© Copyright 2017 and Beyond – Strength & Applied Sciences, LLC – All Rights Reserved.
WARNING: This eBook is for your personal use only.
You many NOT Give Away, Share Or Resell This
Intellectual Property In Any Way
Copyright © 2017 and Beyond – Strength & Applied Sciences, LLC. You may not
distribute this report in any way. You may not sell it, or reprint any part of it without
written consent from the author, except for the inclusion of brief quotations in a
review.
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© Copyright 2017 and Beyond – Strength & Applied Sciences, LLC – All Rights Reserved.
Disclaimer:
You must get your physician’s approval before beginning this exercise
program. These recommendations are not medical guidelines but are for
educational purposes only. You must consult your physician prior to
starting this program or if you have any medical condition or injury that
contraindicates physical activity. This program is designed for healthy
individuals 18 years and older only.
See your physician before starting any exercise or nutrition program. If you
are taking any medications, you must talk to your physician before starting
any exercise program, including Kettlebell Workout Snacks™ program. If you
experience any lightheadedness, dizziness, or shortness of breath while
exercising, stop the movement and consult a physician.
All forms of exercise pose some inherent risks. The editors and publishers
advise readers to take full responsibility for their safety and know their
limits. Before practicing the exercises in this workout, be sure that your
equipment is well maintained, and do not take risks beyond your level of
experience, aptitude, training and fitness. The exercises and dietary
programs in this ebook are not intended as a substitute for any exercise
routine or treatment or dietary regimen that may have been prescribed by
your physician.
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© Copyright 2017 and Beyond – Strength & Applied Sciences, LLC – All Rights Reserved.
Welcome to Kettlebell Workout Snacks™
Greetings Friend!
I’m excited to be able to help you move better, get leaner, and stronger using
Kettlebells!
I designed Kettlebell Workout Snacks™ with myself in mind, as a busy husband, dad,
athlete, and business owner it is VERY challenging to get in my own workouts.
I found myself only having 10-15 minutes of “free time”throughout my day (Is this
you?). I could not longer fit in my 30-45 minute kettlebell training, BJJ, run my
businesses and still be SUPER DAD!
I knew I had to find a better way to get it all in, as we all know, there is no such thing
as “finding balance”. We have to figure out how to manage and strategically plan the
time we do have.
That's the beauty of training with kettlebell, you really don't need a whole lot of
time. You can do A LOT of damage (in a good way) with one kettlebell in 10 minutes
(hello 5 minute snatch test!).
Kettlebell Workouts Snacks™ was designed to provide you and myself with a glossary
of quick 10-15 minute workouts for when life gets in the way and you only have
well, 10-15 minutes!
The workouts in this ebook are really simple and straight forward. I have broken
them up into single and double kettlebell workout categories.
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© Copyright 2017 and Beyond – Strength & Applied Sciences, LLC – All Rights Reserved.
8 Workout Programs that Boost Strength, Strip
Fat, and Will Not Take A Lot of Your time.
As stated, these workouts will be 10-15 minutes tops! All you will need is one
maybe 2 kettlebells and a countdown timer. More than likely you will be
performing as many rounds possible in the prescribed time above.
Be sure to use good form and not not choose a workout that is above your strength
or skill level.
Without getting all technical on energy systems and what not (which you could
careless about), a kettlebell complex is simply a series of exercises strung together
by performing all the number of lifts (reps) for each exercise before moving onto
the next exercise.
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© Copyright 2017 and Beyond – Strength & Applied Sciences, LLC – All Rights Reserved.
Example:
Swing x 5
Clean x 5
Press x 5
Squat x 5
You will perform all of the swings before moving onto the clean, then all of the
cleans before moving to presses, etc, etc…
This would be 1 completed complex. You would then perform as many rounds of
this example complex in 10-15 minutes (you determine the time).
This is where we will change things up a little (we call this “specialized variety”).
Using the same example above:
Swing x 5
Clean x 5
Press x 5
Squat x 5
You will perform 1 lift of each exercise sequentially until you’ve completed the total
number of lifts (reps).
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© Copyright 2017 and Beyond – Strength & Applied Sciences, LLC – All Rights Reserved.
Example:
1 swing, 1 clean, 1 press, 1 squat
2 swings, 2 cleans, 2 presses, 2 squats
You would repeat this until you have completed 5 or what ever prescribed number
of lifts I have for you. This would be 1 chain completed. You would then perform as
many chains possible in the given time frame.
You see… same exercises, just different. This is what leads to massive strength gains
and massive strength gains leads to rapid fat loss.
The main difference is chains for 1. allow you to change things up a bit with out
really having to change exercises. 2. chains will allow to really focus on the actually
technique (not that complexes are not technical) because you are slowly building
the volume (reps and sets) in a ladder / pyramid fashion.
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© Copyright 2017 and Beyond – Strength & Applied Sciences, LLC – All Rights Reserved.
Strength Lingo
If you’re unfamiliar with my programming I’d like to take a moment to get you up to
speed with some of the Ol’ strength and kettlebell lingo.
Here we go…
I think I have talk enough, lets get to the workouts, shall we?
– Hec
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© Copyright 2017 and Beyond – Strength & Applied Sciences, LLC – All Rights Reserved.
Single
Kettlebell
Programs
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Back To Basics
This program is as barebones basics as you can get! The duration of this program is
4 weeks! You will be performing “ladders” (pyramids)
It will be based on the kettlebell two handed swing (2H Swings)! If you have the skill
and want to push yourself, progress to 1 handed swings (1H Swings). Reference pg.
4 for kettlebell sizes needed.
Set your timer for 15 minutes and perform as many ladders as possible with good
form in 15 minutes. (If you only have 10 minutes, then set your timer to 10 min)
Rest as needed between sets.
**If you opt for 1H swings, perform the same rep scheme but alternate hands
between sets!
Enjoy!
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© Copyright 2017 and Beyond – Strength & Applied Sciences, LLC – All Rights Reserved.
Back To Basics 2.0
BTB 2.0 we will be integrating the Turkish Getup (TGU) and the Goblet Squat
(GSQ). You will start each practice with two TGU’s on each side and finish each
practice with 3 TGU’s on each side.
Following each set of swings you will perform goblet squats in the following
ladder.
Example: 8 two handed swing, 1 goblet squat, 8 two handed swings, 2 goblet squats
and so on. Perform as many sets and ladders of goblets squats possible in 10-15
minutes.
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Single Kettlebell Complex - Atos
Since this is a single KB complex, you will perform all the exercises on one side and
then without rest, switch sides an repeat! This program is also 4 weeks.
Wed - CL x 4
SQ x 4
MP x 4
Fri - CL x 4
MP x 4
SQ x 4
SW x 4
SQ x 4
Wed - CL x 5
SQ x 5
MP x 5
Fri - CL x 5
MP x 5
SQ x 5
SW x 5
SQ x 5
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© Copyright 2017 and Beyond – Strength & Applied Sciences, LLC – All Rights Reserved.
Atos 2.0
This complex will be quite the challenge, if you have not completed Atos, I
recommend backing up before attempting Atos 2.0
Wed - SN x 5
PP x 4
SQ x 3
Fri - SQ x 3
SN x 5
PP x 4
SQ x 5
SW x 5
Wed - SN x 6
PP x 5
SQ x 4
Fri - SQ x 4
SN x 6
PP x 5
SQ x 6
SW x 6
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© Copyright 2017 and Beyond – Strength & Applied Sciences, LLC – All Rights Reserved.
Double
Kettlebell
Programs
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Double Kettlebell training is WHERE. IT. IS. AT!
We will now be getting double the strength, double the calorie burn, double the fat
loss opportunities, and… We will do this in THE SAME TIME PERIOD!
This program we will be introducing a new exercise… The Double Kettlebell Clean
& Press. YEP! This baby is Pound for Pound the best kettlebell exercise on the
planet!
You will be performing one clean in between each press when your see “DCL+MP”
Lets get cranking! You will want to use a pair of bells you can press 8-10 times!
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Strength Plan 803B
We will continue to build on 803A. We will now be adding the front squat (FSQ).
Volume in the plan will increase and we will be switching to “Ladders”.
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MEtCon 101
This program is based on something we in the program design profession call
“Metabolic Conditioning or ‘MetCon’” Body fat literally has NO place to hide!
Your rest periods will be a “work to rest ratio (W:R)” and we will be doing a 1:3 W:R
ratio. SO, if the set takes you one minute to perform, you will rest 3 minutes (1:3)…
Make sense? (You will want to use a really light pair of bells on the one)
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Are you still alive? MetCon 101 was pretty brutal!!
The SNATCH!
This is a sample program from one of my [soon to be publishes] books The SNATCH!
All you will be performing is the Double Kettlebell Snatch, one of my favs! You’ll
want to use a pair of bells that you can double snatch at least 10 times!
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That’s a WRAP!
I HIGHLY recommend journaling and tracking each and every training session.
55% x 3
65% x 3
75% x 3, 2
80% x 1
Then to the left I had commentary for each lift. Pretty simple.
In Strength,
– Hec
P.S. – I’d love to hear your results after each workout AKA: Program ;)
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