Brutally Effective

This is a brutally effective full body workout. One kettlebell, 45 minutes to get lean, strong, and athletic. This will humble you. 5 movements. Complete all reps per movement before moving on. All you need is one kettlebell and 45 minutes to get lean, strong, and athletic. This will humble you. 5 movements. Complete all reps per movement before moving on. In each movement is unpartitioned, meaning that you complete all the reps of the movement before moving on to the next. If you need to scale this workout, the best way to do it is half the total number of reps per movement. We start with 100 swings. This is a hinge, not a squat. Snap those hips and squeeze those glutes and let the bell flow to shoulder height each rep. I broke this out into four sets of 25 reps each set. Next, move into 80 goblet squats. Hold that bell tight at chest level. Drop deep into the squat and drive up through your legs. During these first two movements, we're also training your grip strength. Hold that bell tight. Don't forget to breathe. This workout is for time, so push yourself, but rest as needed. I broke these squats out into three separate sets. I also got an unplanned visit from my favorite UPS man. My grip finally finds relief. Drop that bell down and we're doing 60 push-ups. Broken into three sets, 20 reps each with two different variations. The first variation is 20 kettlebell push-ups (close grip). This targets your chest, but also isolates your triceps. Our second and third variation is 20 offset kettlebell push-ups (L+R). 20 on the right, 20 on the left. Your chest and triceps are still doing the majority of the work while forcing your core and your shoulders to stabilize under an uneven load. It also allows you to go through a deeper range of motion for each rep. Remember to breathe. This is where the wheels fell off for me. On the car analogy, my check engine light definitely came on during this movement. Which is 40 burpees over bell. You will contemplate your life and your decisions during this. But just go at a pace that you can sustain and knock these 40 reps out as quickly as possible. Rest as needed. Don't quit. Just keep going. Every one of these reps combines strength, coordination, and conditioning. This is where you build mental toughness and the confidence in yourself that you can do hard things. That will translate into every other aspect of your life. I wish I could say that you're done with this workout, but we've got one more movement, which is 20 pull-ups. Your grip is already fatigued. Your core has been bracing from the very first rep, and your shoulders and arms have already survived 60 push-ups and 40 burpees. Now you're asking your body to perform 20 pull-ups. If you need to scale these down, check out the caption below. To finish this workout, we're doing a 1-mile run. Your body is taxed, your heart rate is elevated. The point is teaching your body to keep moving well after fatigue shows up. And just like that, you survived. DM me the word "free" for a week of kettlebell training. If you're looking to get lean, strong, and athletic, all from the comfort of your own home in 45 minutes or less, DM me the word "free" and I'll send you a free week of kettlebell training on me. Follow for more. Peace.