Pat shares 3 (ultra intense!) kettlebell workouts. Each workout is not only a complex (a series of exercises done back to back), but a laddering complex, where the reps increase as the workout goes along, which burns a mountain of calories and is perfectly miserable. Check it out!
3 Ultra Intense Kettlebell Workouts
Workouts
Demolition
Swing -> Goblet Squat -> Push Up
Mr. Perfect
Single arm swing -> clean and press -> snatch -> thruster
Big Boss Man
Double clean -> double press -> front squat
Prescriptions
For metcon: Start at two reps each, go up by two until TEN reps each, then back down.
For strength: Start at one rep each, go up by one until FIVE reps each, then back down.
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Recently, I wrote a short (read: 30 pages) eBook called Introduction to Kettlebells, which is now available on Amazon for a whopping — brace yourself! — $1.
You can snag it here ==> https://amzn.to/2HgwJgO
Short story: Introduction to Kettlebells is a quick and dirty reference guide to the core single kettlebell techniques — exercises like the swing, snatch, clean, get up, squat, etc — and a simple, 7-day training cycle for getting strong and tough.
Inside the eBook are instructional pointers, pictures of each technique, and links to video tutorials. Finally, a simple and straightforward collection of workouts for improving general physical preparedness with just one kettlebell.
While this eBook is aimed at beginners, I think even veterans will get something out of it, since it’s always good to brush up on technique and return to basics.
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Just tried “Mr Perfect”! Good workout Pat! I liked it. I did the 2 rep complex with the right hand first, then the 2 rep complex with the left hand, then the 4 reps complex with right, 4 rep complex with left, and so on for the ladder. Lots of volume in a short amount of time, it’s 400 total reps, I used a 16KG bell, time was 21:15, I had to take two short breaks coming down the ladder after the 10 rep step, but other then that it flowed good and I didn’t have to put the bell down. Looking forward to doing more of your workouts. Thanks!
Oh, really? Didn’t know rep count totaled to 400. Thanks for taking the tally and glad you enjoyed the routine. Cheers, Taylor!