Always consult a medical professional before starting a fitness program.

The following workout is designed to help you get hella strong, while
building quality lean muscle, burning fat, and increasing your strength
and power.

The coolest part about this workout is the equipment used is inexpensive,
easy to transport (so you can train anywhere), help train just about
every muscle of the body, and to tell the truth, makes you look and feel
like a true warrior or warrior goddess when you are doing it!

The workout is as follows:

Perform each station for 1 minute, with 1 minute of rest between each round
(intermediate and advanced level) or 2-3 minutes (beginner). Beginners may rest
1 minute between each station. Intermediates may rest 30sec - 1min. btwn ea. station.
advanced may rest 30 secs to no rest btwn stations. Perform this workout for 3 rounds.

Suggested Equipment Used In This Workout:

1. Gym Boss Interval Timer: Grab a Gym Boss timer at http://thegymbosstimer.com
2. 1 Kettlebell: http://lifelinekettlebells.com
3. 8/10/16# sledgehammer or pair of 6# Striking Mallots - Home Depot/Lowes/Local Hardware store
4. 1 Tire - Tire shop or salvage yard
5. A ton of underground workouts: http://newwarriorunderground.com

You can find more hardcore workouts like this, as well
as other kick— workouts that use kettlebells, sledgehammers, tires, sandbags,
& a lot more from my buddy Zach Evan-Esh at http://newwarriorunderground, or
follow my workouts at http://newwarriortraining.com.

WOD: Sunday 062908

1a. 25 Jump Rope Double Unders

(the jump rope passes 2 times ea. time you jump) Perform this workout for 5 rounds)

1b. 50 - 2 Handed Kettlebell Swings

Perform each exercise together, resting only 30 seconds between each exercise, and rest 1 min. between each set.
In rounds 1&4, I used the 53 (1.5 pood/24 KG) pound KB. In rounds 2&3, I used the 44lb (20 KG), in order to add a little more speed to the set.

I ended round 5 with a pyramid style set by performing 25 swings with the 53 lb KB, 15 swings with the 61 LB KB (28 kg), and finished with 10 swings with the 70 LB KB (32 kg). All 50 swings were performed without rest.

This may be a little advanced for some, so you can modify it a little by reducing the number of reps, or adding more rest time between sets and reps (i.e. 1 min. rest between exercises and/or resting 2 min. between sets).

Definitely make sure you use a kettlebell or dumbbell of moderate weight you can swing with good form. Crank up some Godsmack, step away from the mirror, and give this bad boy a try.

Train smart, train hard, train like a Warrior!

Kettlebell Ladders

Perform the 2 exercises in each group as supersets (i.e. perform exercise 1a for 1 rep, perform 1b for 1 rep, perform 1a for 2 reps, perform 1b, for 2 reps…etc.) Continue up to 5, and work your way down. Rest for 2 minutes before performing the second group of exercises in the same fashion as group 1.

Group 1

1,2,3,4,5,4,3,2,1 on each side before moving up/down to the next set of reps

1a. KB Swing
1b. KB Clean
1c. KB Snatch

(note: next time, I will perform this group as a double kettlebell superset)

Group 2

2a. Double Kettlebell Jerk
2b. Double Kettlebell Squat

Finished this workout in about 10 minutes.
I must say, those Double Kettlebell Jerks had me sweating like a harlot in church; however, training with double kettlebells is as fun as Mr. Mahler suggested.

Hop down to the comment section, and share some of your favorite Kettlebell workouts. If you have questions on training, or where to start, post them in the comment section as well.