It’s no secret that we love kettlebells at Thrive. There is no other training implement as convenient and as brutally effective at helping you lose fat fast as the kettlebell.
We also love being efficient with our time
That’s why when the owner of StrongFirst, Pavel Tsatsouline, published the book Simple and Sinister, we were all over it.
The book outlines a simple but powerful combination of movements that makes you stronger and leaner in about 20 minutes a day.
This program is often used by fighting athletes and special forces operatives to maintain their awesome strength and conditioning. You too can benefit from it by grabbing a kettlebell and getting a little sweaty at home today.
How it Works:
1. Perform 5 sets of 10 kettlebell swings with a moderately heavy bell. Rest briefly between sets. (depending on strength, we recommend about 24kg for men and 16kg for women)
Here’s how to swing:
2. Once your swings are done, take a short rest and perform 10 Turkish Get-ups (5 per side) using a moderately heavy weight. Do one rep on the left, followed immediately by one rep on the right, take a short rest and repeat four more times
Here’s how to do the Turkish Get-up:
3. As you gain more confidence with the weights you use, work up to 10 sets of 10 kettlebell swings and (very slowly) increase the size of kettlebell you use on each exercise.
Practice, Practice, Practice
A program like this is not only a great way to lose fat fast and gain lean muscle, it’s also a way to practice the movements which improves your coordination and keeps you from getting injured.
Focus on quality over quantity. Always. If you feel that your technique is sloppy, take the rest that you need in order to make your next rep pristine.
Use this workout 4-7 times a week as a regular training program or perform it on days you don’t go to the gym as an “active recovery” session. Take your time and be intentional with your technique. As you gain confidence, increase the weights you use and watch as you become leaner, stronger, and more confident with the kettlebell.