KB planks with alternate shoulder taps (X1 minute). 24 Snatches (12 each side). Sub max weight, sub max sets of swings, always followed by a low rep set of 4 pre determined exercises you can choose between. Dan John's 10,000 Kettlebell Swing Workout has earned a reputation as a simple, brutal fitness challenge. Kettlebell walks. At its core, the program minimum is based on the idea of one big bang for the buck “pull,” and one big “push” type exercise performed a couple of times a week. After reading the advertisement for the program and how it would build strength and endurance for soldiers and fighters I was sold. The backbone of this system is the kettlebell challenge workout. (Use heavier KB’s). Kettlebell double-arm swing hip hinge style AKA Russian swing. Reps X4 rounds. X3 rounds. P.S. Enter the Kettlebell -- Program Minimum (PM v2) Pavel: Single: No?? P.P.S. 30 Day Kettlebell Challenge Workout. The kettlebell. There are only 2 exercises that you need to master and both produce huge full body results in the shortest amount of time.. You will gain strength, add muscle and lose fat by using over 600 muscles in each workout. Paid: Book: The Russian Kettlebell Challenge -- Program Minimum (PM v1) Pavel: Paid: Enter the Kettlebell -- Right of Passage (ROP) Pavel: Single: No (a bit) 3+? Russian twists with KB. Paperback $17.95Audio $6.95Kindle $9.95 Simple & Sinister will prepare you for almost anything life could throw at you, from carrying a piano upstairs to holding your own in a street fight. b. a. I’m using a little-known training system at my small Sacramento, CA kettlebell gym that’s getting my clients some astounding results. Simple & Sinister will forge a fighter’s […] This month-long challenge is broken down into four weeks: On the first five days of each week, you'll do a move that targets either your upper body, lower body, core, or cardio. | More Exercises Learn how to use the extreme hand-held gym from the source—the man who started the kettlebell revolution. To earn the accolade of “Beast Tamer” men must flawlessly perform a Pistol, a Pull Up and a Press—with a 108-lbs kettlebell. KB Thrusters X15 reps. X25 reps one-armed kettlebell swings. Kettlebell circuit. The Russian Kettlebell Challenge (DVD) - The complete kettlebells training program by former Spetznaz trainer, international fitness author and nationally ranked kettlebell lifter, Pavel Tsatsouline. Buy Now! The “program minimum” originated out of the Russian Kettlebell Challenge book back in 2001 and has undergone some changes throughout the years. Here is the first-ever complete kettlebell training program—for Western shock-attack athletes who refuse to be denied—and who’d rather be dead than number two. Walk 25 yds and back with KB’s in the ‘racked’ position. This … On the sixth day, you'll perform all five of the preceding moves together for a total-body circuit workout (and on the seventh day, you'll rest!). You will be performing the same workout for the 30 days, you can take a days rest every 3rd day if you feel you need to.. Our 450-Rep Kettlebell Challenge Smashes Calories and Builds Functional Strength Take hold of a kettlebell and grab 30 minutes of your day. The Russian Kettlebell Challenge. Master of Science, Human Movement Level 2 Certified Russian Kettlebell Instructor. In Dragon Door’s RKC kettlebell instructor training system, the Beast Tamer and Iron Maiden challenges represent the ultimate athletic achievement of an elite few men and women.