My Christmas Gift To You (Inside)

Merry Christmas!

Or, if you prefer, Happy Holidays!

Either way, I hope yours is one filled with love, peace,
and joy!

We made it safely to CA.

My son slept on me pretty much the whole flight
from Atlanta to CA. Precious memory for sure.

I wanted to give you something pretty simple, but
something that would stand the test of time.

And of course, being a “kettlebell workout” guy –

You guessed it – it’s a KB program.

But not just “any” KB program.

See, this one is one that you can do when you:

1. Need a kick in the pants

2. Have fallen off the “workout wagon” and need
to do something – anything.

3. Just need to put something on autopilot cause
the rest of your life is crazy hectic busy.

And if any of those three aren’t the case right now
that’s ok, just print this out and file it away for when
those times do come.

Here’s the program:
======================================
The 20 Minute Or Less “Get ‘Er Done” Program
—————————————————————-
– Do these workouts daily – they’re designed to
build consistency.
– Use one kettlebell, any size
– Exercise: Swings – Your choice. 2H. 1H. H2H.

Workout #:

1. 5×10
2. 5×10
3. 5×10
4. 6×10
5. 6×10
6. 6×10
7. OFF
8. 7×10
9. 7×10
10. 8×10
11. 8×10
12. 9×10
13. 8×10
14. OFF
15. 7×10
16. 8×10
17. 9×10
18. 8×10
19. 9×10
20. 10×10
21. OFF
22. 8×10
23. 9×10
24. 10×10
25. 9×10
26. 10×10
27. 9×10
28. OFF
29. 10×10
30. 10×10
31. 10×10
—————————————————————-
And that’s it.

31 days of Swings.

Nothing sexy or exciting, but that’s not the point.
The point is to “get ‘er done.” Just show up, do
your Swings, make some progress.

And again, you can do any sort of Swing you want.

Any. Swing.

Just as long as it gets done.

Rest? As long as you need to but no more.

Again, I want to remind you that you don’t have
to do this now. If your workouts are on track,
cool. Keep them there.

But still print this out cause I’m certain it will
come in handy eventually.

That’s it from me for a couple of days.

Oh, alright, not quite…

Here’s the Christmas Dinner Complex to do
before you chow down:
==================================
Double KBs – Medium
———————————————————-
Swing
Front Squat
Clean
Front Squat
Swing
Front Squat
Push Press

– Sets of 5 on everything.
– Rest: Work: Rest = 1:2
– Total sets: No more than 5

Enjoy and Merry Christmas!

Geoff

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