Flexible Workouts (Without Stretching!)

Real quick one for you today…

I’m home taking care of the kids – my boy is on my right
playing cars and my daughter is across from me wriggling
on the floor – their Mom is upstairs in bed with the flu.

I took care of them for the latter half of the day yesterday
too. Which meant, no workout.

That’s ok, because my workout schedule is flexible.

I only have 3 main training sessions a week –

M-W-F, or M-W-Sa, or Su-Tu-Th, or… whatever combination
of 3 out of 7 days I need to come up, based upon what’s
going on – or not going on – or whatever the case may

Truthfully, unless you’re a professional athlete, then you
really don’t need to train more than 3 days a week. (4 is
ok too…)

That’s why I recommend you keep your training simple
and only plan on 3 workouts a week.



Focus on strength.

Alternate with conditioning if you want to.

Like this –

Hold on – daughter “squawking”…

Ok, back…

Anyway – here’s how you do it:

Day 1: Strength.

Day 2: Conditioning

Day 3: Strength


Or you can do a 2-week rotation:

Week 1:

Day 1: Strength

Day 2: Conditioning

Day 3: Strength

Week 2:

Day 1: Conditioning

Day 2: Strength

Day 3: Conditioning

Pretty simple.

What kind of exercises?

Big bang for your buck ones.


I use snatches, cleans, jerks, push presses and squats.

On the non-scheduled days, I’ll do OS and some chins
and dips.

It’s working great – I can see the progress I’m making from
workout to workout, which, as you may or may not know,
is one of the keys to staying motivated – being able to
measure progress.

If you want a simple program, with big-bang-for-your-buck
exercise, that’s flexible enough to fit into any schedule –

(Yes, you can even do this and make gains only twice a

Then use the “STRONG!” program for strength and the “One”
program for conditioning. (I give you 3 variations of the “One”
program – the original and 2 modifications).

They’re both in “Kettlebell STRONG!”.

Get your copy here.



P.S. Real quick before I go – almost forgot…

The KEY to being able to have a flexible workout schedule
is to have the right combination of volume and effort to
match your frequency – otherwise, no results.

This is taken care of for you in both the “STRONG!”
program and the “One” program.

They’re here. 

All you have to do is find 2 to 3 days a week to workout.

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