The Kettlebell Solution [PDF]

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FBB KETTLEBELL SOLUTION

TABLE OF CONTENTS INTRODUCTION 04 KEY PRINCIPLES OF FBB 05 HOW TO USE THE WORKOUTS

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LOADING CONSIDERATIONS AND TIPS 11 STRENGTH BALANCE WORKOUTS 15 COACH’S NOTES ON STRENGTH BALANCE 34 SKILL FLOWS / COORDINATION 36 COACH’S NOTES SKILL FLOWS / COORDINATION 53 PRE-FATIGUE 54 COACH’S NOTES PRE-FATIGUE 68 FINISHERS



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COACH’S NOTES FINISHERS 85 ACKNOWLEDGMENTS 86 WHAT’S NEXT 87

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INTRODUCTION K

ettlebells are becoming more and more common in commercial gyms, hotel fitness centers, and home gyms around the world - yet when we think “kettlebell

training,” only a few movements tend to come to mind. There’s the swing, clean, snatch, press, and perhaps a goblet squat. But if you’ve invested in kettlebells for your home gym or have access to even a small selection, you could be missing out on an incredible opportunity to develop more strength, mobility, stability, and conditioning far beyond these common movements - all with an item that can fit just about anywhere. The explosive swings that one can perform with the kettlebell make it a great tool for all levels of fitness to explore power and speed. Additionally, the kettlebell serves as a very easy to manipulate weight for other slow and dynamic lifts. The size and gripping options on the KB make it easier to navigate for many beginners than other loading implements like the dumbbell and barbell. And the kettlebell can also challenge even the advanced practitioners, as you’ll see with some of the skill complexes in this Ebook. As a coach in fitness, I always look for training tools, formats, and methods that have the most versatility across a broad range of contractions, skills levels, and training stimuli. I have found few training implements that have as much versatility as the kettlebell. That’s why I include kettlebell movements in almost all of my Functional Bodybuilding programs. The start of the pandemic in 2020 turned the world upside down and led many people to turn to home training - and I was no exception. I gravitated towards the KB and started to explore the seemingly infinite possibilities, and as my home training sessions appeared on social media, I developed a reputation as the guy who was doing kettlebell workouts in his backyard. Over the course of these months I learned so much about training, the pursuit of minimalist workouts, and how to leverage the kettlebell as a training tool. That experience, combined with years of building the Functional Bodybuilding methodology, gave me the foundation to build these workouts and this Ebook. There is an entire training approach and philosophy buried in this book. I am confident that this is just the beginning of what is to come with the blend of kettlebells and FBB training.

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After years of writing programs and developing several unique styles of kettlebell implementation, I wanted to compile a central resource that would showcase many of the best and most impactful kettlebell circuits, supersets, and flows I have used. I’ve chosen to present these to you in mini workout form. Ranging anywhere from 10-25mins, these isolated KB circuits hit a wide variety of body parts. They are broken out into different training categories based upon what the intent and goal behind each workout is. Some are focused on Strength Balance, and others on Skill Acquisition. These distinctions are present to help give a general idea of the purpose, but please keep in mind that any workout will train a blend of different physical characteristics. I encourage you to make notes about how particular circuits make you feel and come back to the ones that have a particularly strong carryover for you to how you love to feel when you move.

KEY PRINCIPLES OF FBB I

always encourage my athletes to stay curious about the intention behind their training, and to discover what works well for each of us as individuals - which can

change even from day to day. So by all means, go ahead and begin training - but keep these principles in mind, and come back to them from time to time to notice how they apply to your movement. In no particular order of importance, we will cover the following Functional Bodybuilding principles across the workouts in this book:

Skill Acquisition - The process of learning movement. This entails gaining new motor skills and control over your body. It starts with connecting your mind and muscles within movement. New skills then develop into repeatable patterns that we can reproduce without thinking as we add more and more repetitions. Within a full training program such as Persist, skill acquisition is planned over the course of one or more training cycles, and revisited frequently over the course of time.

Load Placement - Where the loading implement sits relative to your body’s center of gravity. Close to or far away from the center. Is the load in front, to the side, above, or below the center of gravity? Do you need to hold the load with a bent arm or a straight arm? All of these variables will impact the way the movement feels and how you are challenged in your muscle contractions.

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Movement Complexity - From isometric holds to multi planar compounds lifts, we will explore simple and complex movements throughout these workouts. The goal is always to provide a movement and exercise continuum that ranges from simple to complex. You progress and regress along that continuum over time in training, and depending on what your goals are at a given time. There isn’t just one way to move and training isn’t always about being more complex. We will show you powerful ways to implement the most simple contractions.

Time Under Tension - Fast or slow? How long you spend in a contraction will greatly affect the stimulus of that contraction. We will look at the time spent in total during an exercise, and more specifically we will evaluate.

Concentric - shortening of the muscle tissue and working against gravity. Eccentric - lengthening of the muscle tissue and working with gravity. Isometric - muscle length remains the same throughout the contraction. Rest Periods - The level of fatigue you accumulate during lifting complexes can often be traced back to the amount of rest you accumulate between singular contractions or sets. With FBB we will explore different rest periods to stimulate different adaptations. Shorter rest periods often equate to more fatigue and a different type of metabolic stress on the muscle tissue.

SuperSetting - Performing multiple movements back and forth is a tool to increase training efficiency. Additionally, by combining movements thoughtfully into SuperSets (2 exercises) and Giant Sets (supersets of more than 2 exercises) we can create a full body training stimulus or potentially overload a specific body part.

Rep Range Variance - Low vs High Reps. This isn’t an argument over which is best. They both have merit and we like to explore the full spectrum. Low reps often allow for great brain drive and heavier or more complex lifts. Higher reps will create a different level of muscle fatigue, lactic acid accumulation, and training adaptation. Rep ranges combined with time under tension consideration give us a vast range of ways we can tackle muscle contractions.

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FBB KETTLEBELL SOLUTION

Foot and Hand Placement - Wide stance, narrow stance, mixed grip, close grip…. When you start to adapt to only one position for your hands and feet you limit your strength balance and you can hit plateaus quickly. With FBB we will vary these elements frequently to allow you to explore the full range of movement possibilities that you have.

Fatigued vs Non-Fatigued Work - Rested or Tired. When you go to pick up the kettlebell for a set of swings and you are breathing super heavy already, the demands and training stimulus will be very different than if you were to start that set completely rested. Which is better? Trick question. Neither is better and it all depends on the training goal and purpose. We will present different scenarios that you can tackle.

Isolation vs. Compound Lifting - There is a time and place for both and it isn’t until you have trained them all that you can say for certain which is most appropriate for you. The isolation pieces that are incorporated into our KB workouts are a great complement to the compound exercises that show up as well. The KB is a great tool that allows for you to really tackle both with ease.

Brain vs. Brawn - Nervous system vs. Musculoskeletal system training. Are we building your brain connections or your muscles and tendon connections? Is this laying the structural foundation of the body or help rewire the electrical circuits. Training is always a combination of both and one cannot happen without the other when we move. However, with thoughtful design we can bias one side a bit more than another and get different training results.

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HOW TO USE THE WORKOUTS Within Persist - If you are a PERSIST participant then you will without a doubt be seeing workouts like these show up in your training progressions every cycle. With that said, it is nice to have a place where we can collect all the best supersets and circuits from our time together in one place for easy reference. Think of this Ebook as your highlight reel of KB workouts from FBB.

• Some days you may find yourself wanting just a touch more arm work and you will be able to retrieve an arm finisher here to tack onto the end of your training. • Olympic lifting not your thing? Take any one of the skill/coordination flows from this Ebook and replace the PERSIST Oly lifts for the day. • Need a break from Barbell Lifting? Instead of hitting the Barbell Strength piece in PERSIST today, grab a Strength Balance KB workout form this Ebook and replace. • Looking for an Aerobic Bodybuilding 20mins session to quickly squeeze in on a recovery day? Grab one of the KB ABB sessions from this Ebook and fit it in.

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Added to another program - FBB has never been an All or Nothing approach to training. From the earliest days of writing workouts and developing this method I have strongly believed that even implementing a little bit can go a long way. Injecting just a taste of Functional Bodybuilding into another training program can often be enough to help you get even more from your current approach. By slowing down and taking time in your training for 10-20 mins to focus on quality over quantity, you can help prevent injuries, break through strength plateaus, and enhance your movement. Consider using the various workout types in the following ways:

Pre-Fatigue - use these workouts as warm up/prep sessions for training days with similar movement patterns to them.

Strength Balance - Consider adding in these accessory lifting sessions on days you are hitting a lower volume strength session with a barbell.

Skill Flow - These flows can have a nice blend of strength and conditioning feel to them and could be a perfect complement to a strength focused day you have in your own programming. Also consider using some of these as Warm Up sessions to get the brain firing before your session.

Finishers - If you are craving some isolation work for your core, upper, or lower body, you can add any one of these to your training routine.

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On their own: Sample 1-2 Week Template Perhaps you are looking to build out a more complete training schedule with FBB kettlebell workouts. Combining 2-3 of these workouts together can give you a more complete training session for the day. Below is a 4x/week training template that will provide you with a guide on how to approach building a week or two of workouts for yourself.

Monday Lower Body Pre-Fatigue + Lower Body Strength Balance (aim for 40-60mins)

Tuesday Skill/Coordination Flow + Upper Body Strength Balance + Core Finisher (aim for 4060mins)

Wednesday Rest

Thursday Skill/Coordination Flow + Lower Body Strength Balance + Lower Body Finisher (aim for 40-60mins)

Friday Upper Body Pre-Fatigue + Upper Body Strength Balance + Upper Body Finisher (aim for 40-60mins)

Saturday 60mins Cardio (hike, run, bike, some other work capacity training)

Sunday Rest Or progress your strength and skills and build visible muscle with a complete training program like Persist.

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LOADING CONSIDERATIONS AND TIPS What if I only have 1 kettlebell? While a good percentage of the workouts in this Ebook call for two matching kettlebells, it is quite easy to manipulate the movements to accommodate those of you with just one kettlebell. Here’s how:

Suitcase Loading - You can either load with one KB in the Goblet position, or do half the reps with a single KB in the suitcase position on one side and half the reps on the other side.

Dual KB Rack/Overhead - Perform this as a single arm KB rack and do half the reps on each side

Dual KB Sumo - Grab a single KB with both arms rather than one KB in each hand. Mixed Rack Suitcase/Overhead - These exercises are hard to replicate since they place the KB in different positions on each side of the body. However, with a single KB you can simply choose the position that challenges you appropriately for the exercise in question and perform the reps like that.

Dual Pressing (bench, floor, seated, standing) - You will only be able to perform single arm variations of these lifts. Just perform the same number of reps on each side.

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Performance Points - Kettlebell Rack Position The Kettlebell design lends itself extremely well to several different movements and static hold positions. None more important than the rack position. This is when the KB is nestled between your forearm, shoulder, and chest, and sits in a human rack just below the collar bone and in front of the chest.

Remember these Performance Points •

Straight Wrist

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Handle in Palm (fingers should be able to open or wiggle)

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Elbow Down

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Forearm Pinned to Chest

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Thumb to Sternum

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Shoulder Blade Down and Back

Common Errors •

Bent Wrist

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Gripping with Fingers

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Elbow Up

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Upper Trap Dominance

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Wrist/Forearm Facing Forward

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Bell Resting on Top of Shoulder

KB Grip and Rack Positions Below are some of the many positions we’ll use to hold the kettlebell in these workouts. If you aren’t familiar with one, be sure to click on any movement name to see the demonstration video on YouTube.

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KB Rack

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KB Overhead

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KB Suitcase

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KB Bottoms Up

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KB Horn Grip

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KB Hammer Grip

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KB Goblet

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KB Crush Grip

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KB Mixed Rack Overhead

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KB Mixed Rack Suitcase

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KB Mixed Suitcase Overhead (aka Cross Body)

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KB Supinated Horn Grip

FBB KETTLEBELL SOLUTION

Using Your Midline I would argue that there are two ways to train your core and midline. There is Direct work and there is Indirect work. Kettlebells are a terrific tool to help you train both. Let’s break them both down.

Direct Work - when most people think classically about core and abdominal training, they think sit ups and crunches. This is categorized as direct work since the contractions focus specifically on flexing the abdominal muscles through a range of motion. These contractions are valuable and isolation work like this can absolutely help develop strong core muscles and help shape your physique. The KB is a very useful loading tool to help challenge you in these direct core exercises. We have many sprinkled throughout this Ebook.

Indirect Work - performing a compound and complex movement like the squat, particularly when loaded up heavy, requires that we work all parts of the body including the core. Indirect core work is when we challenge the entire body and multiple body parts all at once under load or intensity, and by doing so we demand that the midline and core musculature contract and support the overall movement. Indirectly, the core muscles are trained through squats, deadlifts, swings, and many more compound exercises. Kettlebells are one of the best training tools to elicit this sort of indirect work because of the diversity by which we can use them in loaded full body/compound exercises. If you wish to lift heavy kettlebells, or swing moderate loads fast as in a snatch or a clean, then you must transfer power between parts of your lower body to parts of your upper body. The connection point is your core/midline. The more we develop the ability to SWING kettlebells powerfully in different plans and patterns, the more we require a strong core and midline connections. You will get a tremendous trunk and mindline training impact even when you are just doing swings.

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Strength Balance

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Strength Balance These workouts come in a variety of different formats. You will see SuperSets, Flows, and Hypertrophy Giant Sets designed with more compound movements. The intention here is to deliver rep range, tempos, and movements that are designed to hit parts of the Strength Continuum. The formats are designed in such a way that you will be able to push intensity safely. Often the movements are designed with a unilateral focus in mind to help build side to side balance in the body (hence the name strength BALANCE). The other aspect of balance that we promote in FBB is movement pattern balance. The variety you will see in these workouts will span pushing, pulling, squatting, hinging, and core in many different planes and at many different angles. You are only as strong as the ranges and positions you train. We will aim to keep you BALANCED by attempting to leave no position or pattern of movement untouched.

Workout Characteristics •

15-25min Time Range

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Lots of use of TEMPO resistance training to manipulate the Strength and Hypertrophy focus

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Specific rest periods that intentionally are short or long to set you up for fatigued or non-fatigued lifting situations.

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Require the athlete to pay attention to details in the workout prescription to get maximal benefit

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If you are overwhelmed by the tempos and rest periods then for starters just get the work done - come back later to build complexity when you’re comfortable.

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SuperSets are common and in many cases you will feel a clear muscle group that is being taxed more than the others.

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Typically there are 3-5 exercises per workout.

New to Functional Bodybuilding? Check the Knowledge Base for more information on tempo, supersets, loading, and other frequently asked questions.

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FBB KETTLEBELL SOLUTION *Hover over movement names for Demo Video Links

PUSH PULL SUPERSET 2 WAYS Body Parts: Shoulders, Triceps, Upper Back and Lats Time to Complete: 18mins Notes: Heavier KB is ideal for rows Dual KB Workout

SUPERSET #1 3-4 Sets 1. KB Filly Press; 30X1; 4-6/arm rest 30sec 2. Gorilla Row; 30X1 x 4-6/arm Rest 60sec and back to 1

SUPERSET #2 3-4 Sets 1. Seated KB See-Saw Press; 2sec down 4-6/arm rest 30sec 2. Top Down Gorilla Row; 2sec down x 4-6/arm *isometric at the top and lower to begin the lift Rest 60sec and back to 1

POSTERIOR CHAIN EMPHASIS Body Parts: Hamstrings, Glutes, Lower Back, Quads Time to Complete: 18-22mins Single KB Workout

4 ROUNDS: 1st - Deadlift Russian Swing Ladder. Perform these movements back to back. Continue alternating until you’ve performed the desired rep pyramid. 1 Sumo Deadlift 1 Swing 2 DL 2 Swings 3,3,4,4,3,3,2,2,1,1 rest 30sec 2nd - 10 Single-arm Russian Swings/arm Directly into 3rd - 10 Reps Goblet Clean to Reverse Lunge (5/leg) rest 90sec and back to 1st.

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BACK AND ABDOMINAL ATTACK Body Parts: Core, Obliques, Lats, Upper Back Time to Complete: 12-16mins Single KB Workout

3-4 SETS: 1. KB Horn Grip Russian Twist 10-12reps/side rest 30sec 2 Tripod KB Elbowing Row 10-12reps/arm rest 30sec 3. KB Horn Grip Russian Twist - 10-12reps/side rest 30sec 4. Tripod KB Hip Row - 10-12reps/arm rest 2mins and back to 1 *Horn Grip Russian Twist - Gripping the KB by the horns and holding the elbows at about 45 degrees will tax the biceps during the russian twist as well. This will be a bicep isometric contraction. *Elbowing Row - Row the KB wide with Elbow at 90 degrees from torso. You should feel this in your rear shoulder/deltoid aries. *Hip Row - Row the KB towards the Hip! By rowing towards the hip you should feel the lat engage more.

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FULL LOWER BODY ASSAULT Body Parts: Quads, Glutes, Hips, Hamstrings Time to Complete: 15mins Dual KB Workout

4 SETS: 1. 1-1/4 Suitcase Split Squat x 8/leg rest 30sec 2. 1-1/4 Deficit KB RDL 10-12reps rest 30sec 3. Split Stance Crossbody KB RDL - 8-10/leg; rest 2mins and back to 1

UPPER BODY UNILATERAL BIAS Body Parts: Shoulders, Upper Back, Lats Time to Complete: 15-18mins Dual KB Workout

SUPERSET #1 3-4 Sets 1. Seated Alternating KB Press; 2sec lowering; 4-6/arm rest 30sec 2. See Saw Gorilla Row; 2sec lowering 8-10reps *both bells move together rest 60sec and back to 1

SUPERSET #2 3-4 Sets 1. Seated Alternating KB Press Top Down; 30X0; 4-6/arm rest 30sec 2. Tall Plank Alternating Row; 30X0 x 4-6/arm rest 2mins and back to 1

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GIANT SET - CHEST 3 WAYS Body Parts: Chest, Triceps Time to Complete: 12-15mins Dual KB Workout

4 SETS: 1. KB Incline Chest Press; 30X0 x 6-8 reps rest 15sec 2. Deficit KB push Up; 20X0 x 8-10reps rest 15sec 3. Crush grip floor press; 10X0; 10-12reps *Grip the KB from sides on the round portion of the bell, squeeze hard as you press up and down on your back. Great for an adduction biased press variation like a fly. rest 2-3mins and back to 1 Creativity was tested in 2020. Lockdowns meant training with limited equipment for many. We chose to not fall victim to the same routines. What it took? A little creativity. This simple KB superset will provide a massive chest pump. All you need is a set of Kettlebells and a med ball/sandbag/small stool.

LOWER BODY WITH BALANCE BIAS Body Parts: Glutes, Hips, Quads Time to Complete: 12mins Single KB Workout

3 SETS: 1st - Rear Foot Elevated Single Leg Single Arm RDL @ 20X0 x 6-8/leg rest 45sec 2nd - Goblet Kickstand Pistol Squat @ 20X0 x 6-8/leg rest 45sec 3rd - Goblet Curtsy Step Down x 12/leg rest 2mins and back to 1st *Choose a lower box on the final exercise. This should be below knee height. With the range of motion we are after, it is best to not overdo the height and twisting of the knee at the same time.

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A FLOW TO GROW THE LEGS SBT4 Body Parts: Forearms, Hips, Hamstrings, Glutes, Quads, Adductors Time to Complete: 10-12mins Dual KB Workout Notes: The Cossack Lunges can be a limiter for loading. You may feel capable of going up in weight but be restricted by this final exercise.

4 SETS: 10 Dual Russian Swings 8 Dual Cleans 6 Dual Rack Alternating Reverse Lunge 4 Dual KB Thrusters 2 Dual Rack Cossack Lunges/leg - Complete the full sequence without a break! Rest 90-120sec between sets *Work up to the most challenging weight you can complete this complex at unbroken for the day.

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POSTERIOR CHAIN BLAST Body Parts: Glutes, Hamstrings Time to Complete: 10-12mins Dual KB Workout

4 SETS: 1st - Deficit Dual KB Sumo Deadlift 21X1 x 5-7 reps rest 30sec 2nd - Dual KB Romanian Deadlift @ 20X0 x 8-10 reps rest 30sec 3rd - Banded Russian KB Swings x 15 Reps rest 90sec and back to 1s

LOWER BODY UNILATERAL GIANT SET Body Parts: Glutes, Hamstrings, Quads Time to Complete: 18mins Dual KB Workout

SUPERSET #1 3-4 Sets 1. Suitcase Rear Foot Elevated Split Squat; 30X1; 4-6/leg rest 30sec 2. Single Arm KB Rear Foot Elevated Single Leg RDL; 30X1 x 4-6/side rest 60sec and back to 1

SUPERSET #2 3-4 Sets 1. KB Rack Split Squat; no tempo 6-8/leg rest 30sec 2. Split Stance KB Cross Body RDL no tempo x 6-8/leg rest 60-90sec and back to 1

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DUAL KB COMPLEX WITH UNILATERAL FOCUS Body Parts: Hips, Hamstrings, Glutes, Quads, Shoulders, Adductors Time to Complete: 10mins Dual KB Workout

4 SETS: 10 Alternating KB Rack Cossack Squats 8 Alternating KB Rack Reverse Lunge 6 Alternating KB Thrusters 4 KB Rack Squats - Complete the full sequence without a break! Rest 90-120sec between sets *Work up to the most challenging weight you can complete this complex at unbroken for the day

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GIANT SET WITH CHALLENGING LOAD POSITIONS AND ROTATION Body Parts: Hips, Hamstrings, Glutes, Quads, Shoulders Time to Complete: 12-15mins Dual KB Workout

3 SETS: 1. KB Mixed Rack Overhead Split Squat; 30X1; 4-6/arm rest 30sec 2. KB Death March; 30X1 x 4-6/leg rest 30sec 3 KB Cross Body Reverse Lunge; no tempo 10-12reps rest 30sec 4. Narrow Stance KB Rotational Deadlift; no tempo 10-12reps (5-6/side) rest 2mins and back to 1

SQUAT AND PUSH COMBINATION GIANT SET Body Parts: Glutes, Hips, Quads, Chest, Triceps Time to Complete: 12-15mins Dual KB Workout

3 SETS: 1. Leg Behind Goblet Pistol Squat 30X0; 4-6/arm rest 30sec 2. KB Hammer Grip Push Ups; 30X0 x 4-6/leg Rest 30sec 3 Horn Grip Narrow Stance Squat; no tempo 10-12reps rest 30sec 4. Supine KB Horn Tricep Extension; no tempo x 10-12reps rest 2mins and back to 1

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HYPERTROPHY GIANT SET - CHEST Body Parts: Chest, Triceps Time to Complete: 15mins Dual KB Workout

3 SETS: 1. See-Saw KB Floor Press x 8-10 reps (2 sec down) rest 30sec 2 Diamond KB Push-Ups x 8-10 reps (2 sec down) rest 30sec 3. Crush Grip Floor Press x 8-10 reps (2 sec down) rest 30sec 4. Inclined KB Push Ups x no tempo 12-15 reps (NO TEMPO) rest 2-3mins and back to 1

FUNCTIONAL KB CHEST DAY - The aim with a Hypertrophy Giant set is to get a high volume of contractions on a single muscle group. In this case we are targeting the chest with several different movements that explore closed chain, open chain, slow, fast, and varied angle pressing. The result is local muscle fatigue that compounds and provides a metabolic stress to the muscle group we are targeting that results in cellular breakdown and subsequent growth.

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ROTATION + UNILATERAL HIPS AND CHEST STABILITY Body Parts: Chest, Core, Hip Flexors, Glutes Time to Complete: 18-20mins Single KB Workout

SUPERSET #1 3-4 Sets 1. Hollow Body Single Arm Bottoms Up KB Floor Press 20X0 x 8 reps + Single Arm Bottom Up KB Deadbug 20sec; rest as needed between arms rest 30sec 2. 6-8 Complexes/arm (Split Clean + Split Snatch); rest as needed between arms rest 60sec and back to 1

SUPERSET #2 3-4 Sets 1. Single Leg Glute Bridge Single Arm KB Floor Press; 2020 6-8/side rest 30sec 2. Cross Body KB Rotational Clean 8-10/side rest 60sec and back to 1

1. Change up the loading distribution - use a variety of different KB positions (bottom up, horn grip, goblet hold, crush grip) in order to get a different stimulus out of the same exercise. 2. Get away from bilateral exercises and hit some unilateral stuff don’t fall victim to doing the same double leg or double arm exercises all the time. Unilateral builds strength and protects against injury. 3. Skilled complexes and flows - challenge your brain with fun and coordinated movement flows that raise the heart rate and challenge your muscular endurance. 4. Scapular Endurance through isometrics - we do a ton of KB rack holds, carries, and isometric straight arm movements with KBs. Build rock-solid shoulders that look great and function pain-free!

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COMPLEX MOVEMENT PATTERNS FOR FULL BODY Body Parts: Obliques, Core, Glutes, Chest, Hamstrings Time to Complete: 15-20mins Single KB Workout

SUPERSET #1 3-4 Sets: 1. Glute Bridge Single Arm KB Floor Press: 30X1 Tempo; 6-8reps rest 30sec 2. Crush Grip Row to Deadlift: 8-10 Complexes rest 60sec and back to 1

SUPERSET #2 3-4 Sets: 1. Single Arm KB Floor Press w/Iso Hold in Opposite Hand: 2010 Tempo; 6-8/arm rest 30sec 2. KB Horn Grip Twisting Clean: 6-8/side rest 60sec and back to 1 *Simple isolation pushing strength meets unconventional hinging patterns to give you a brain stimulus to go along with the CHEST PUMP.

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A COMPLEX OF MOVES + LOWER BODY MOBILITY Body Parts: Hips, Hamstrings, Glutes, Quads, Shoulder Time to Complete: 14-16mins Dual KB Workout

4 SETS: 1st: KB Mixed Rack Overhead Squat: 6 reps R KB Mixed Rack Overhead Squat: 6 reps L Half Kneeling KB Clean: 8 reps R Half Kneeling KB Clean: 8 reps L rest 45sec 2nd: KB Cross Body Sumo Squat: 6 reps R KB Cross Body Sumo Squat: 6 reps L KB Goblet 90/90 Hip Rolls: 6/side rest 90sec and back to 1st

POSITIONAL SQUAT VARIATIONS - Vary your positions of loading in the squat to unlock some hidden small muscles that need to get woken up! The second complex of movements is demanding in very special ways that only these unique positions will unlock.

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A GIANT SET FOR LOWER AND UPPER BODY BALANCE Body Parts: Quads, Glutes, Chest Time to Complete: 20mins Single KB Workout

SUPERSET #1 3-4 Sets: 1. Cyclist Single Arm KB Rack Kickstand Squat: 30X1 Tempo; 4-6/arm rest 30sec 2. Glute Bridge + Single Arm Glute Bridge Chest Press: 6-8 complexes Right Arm rest 60sec and back to 1

SUPERSET #2 3-4 Sets: 1. Cyclist KB 1-1/4 Back Squat: 2020 Tempo; 8-10reps rest 30sec 2. Glute Bridge + Single Arm Glute Bridge Chest Press: 6-8 complexes Left Arm rest 60sec and back to 1

Cyclist Squats - The simple trick of elevating your heel an inch or two can dramatically change the mechanics of your squatting. This in turn can help athletes overcome ankle mobility limitations as well as place a greater demand on your quad muscles. Both of these can be advantageous in training and here are a few simple KB contractions you can try to test it out.

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BALANCE & POSITIONALLY UPPER/LOWER COMBO Body Parts: Quads, Hamstrings, Shoulders Time to Complete: 20-24mins Single KB Workout

SUPERSET #1 3-4 Sets: 1. Leg Behind Goblet Squat: 30X1 Tempo; 4-6/arm rest 30sec 2. Straight Leg Hip Lift Single Arm Floor Press: 20X0; 6-8/arm rest 60sec and back to 1

SUPERSET #2 3-4 Sets: 1. Cyclist Single Arm Overhead Squat: 2020; 5-6/arm rest 30sec 2. Seated Single Arm KB Press: 6-8/arm rest 60sec and back to 1 *Load light until you feel comfortable in these positions

HYPERTROPHY FOCUSED GRINDER Body Parts: Low Back, Upper Back, Hamstrings, Glutes, Quads, Core Time to Complete: 10-15mins Dual KB Workout

F O R T I M E @ S T R E N GT H E F F O RT: R E P ETITION ROUNDS OF: 14-12-10-8-6-4-2 KB Deadlifts 70/53lbs suggested load Goblet Leg Behind Pistol (half the reps on each leg) 70/53lbs Tall Plank KB Row (half the reps on each arm) 70/53lbs

For Time @ Strength Effort - When these Strength Balance Repetition Rounds are performed at a Strength Effort we move with insufficient rest, but slow enough to maintain quality of movement. The added fatigue will add a bit of metabolic stress that enhances the hypertrophy effect of these movements. Change the suggested load if needed for this intent.

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STRENGTH AMRAP - PERFORMED SLOW & STEADY Body Parts: Upper Back, Shoulders, Core Time to Complete: 17mins Dual KB Workout

7MIN AMRAP @ STRENGTH EFFORT PACE: 2-4-6-8-10.. (As Many Rounds As Possible in 7 minutes, adding 2 reps each round) Gorilla Row 53/35lbs Duel KB Push Press 53/35lbs *Between Rounds KB Rack Carry 10m rest 3mins 7min AMRAP @ Strength Effort Pace 20m Single Arm KB Overhead Carry R 10 Single Arm KB Plank R 20m Single Arm KB OH Carry L 10 Single Arm KB Plank L

CHEST AND SHOULDER FROM 3 POSITIONS Body Parts:Shoulders, Chest, Triceps, Glutes Time to Complete: 15-18mins Single KB Workout

4-5 SETS: 1. Single Arm Glute Bridge KB Bench Press: 21X1 Tempo; 6-8/arm tough rest 30sec 2. Single Arm Bottoms Up KB Floor Press: 8-10/arm rest 30sec 3. Tall Kneeling Hip to Halo: 8-10/side rest 2mins and back to 1 I have loved using kettlebells as a loading implement for my training in the past year or so. There are thousands of ways to use a kettlebell, many of which cannot be replicated easily with other tools. Here is a functional way to achieve the same type of shoulder chest pump you would get in a traditional bodybuilding workout. The difference is at the end you have explored more range of motion with your shoulders, had to stabilize and work positions more, and have incorporated more of your brain coordination than typical machines and dumbbells.

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CHEST HYPERTROPHY GIANT SET Body Parts: Chest, Triceps, Shoulders Time to Complete: 18-22mins Dual KB Workout

SUPERSET #1 3-4 Sets: 1. Single Arm KB Floor Press w/Isometric Hold: 20X0 Tempo; 6-8/arm Rest 15sec 2. Narrow Grip KB Push Up: 20X0; 8-12reps rest 75sec and back to 1

SUPERSET #2 3-4 Sets: 1. 1-1/4 Dual KB Floor Press: 4-6reps rest 15sec 2. Deficit KB Bell Grip Push-Ups: 8-12reps rest 75sec and back to 1 The four variations are designed to hit different angles of the chest and stress the muscle tissue to grow in different ways:

1. An isometric hold at the top on the non-working arm is a powerful stimulus for the chest and shoulder while the other side works. 2. This narrow grip push up at a slight incline is terrific for the lower and inner chest. Plus the triceps get an amazing hit too. 3. This added range of motion work puts a large stress on the triceps and the anterior delts to go along with the chest. 4. Changing how you grip the KB with more of an open palm will change the way you recruit your upper extremity muscles and chest.

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BIG UPPER BODY HYPERTROPHY GIANT SET Body Parts: Chest, Lats, Upper Back, Triceps Time to Complete: 16-18mins Dual KB Workout (Plus Band)

4 SETS: 1. Banded 90/90 KB Bench Press: 8-10reps; 20X0 Tempo rest 30sec 2. Banded KB Chainsaw Row: 8-10/arm; 20X0 rest 30sec 3. 90/90 KB Tricep Extensions: 8-10reps; 20X0 rest 90sec and back to 1

LOWER BODY HYPERTROPHY GIANT SET Body Parts: Hamstring, Quads, Glutes, Lower Back, Adductors, Hips Time to Complete: 20mins Single KB Workout

3 SETS: 1. Single Arm Rack Drop Lunge: 8-10reps; 20X0 Tempo R rest 15sec 2. Single Arm Rack Drop Lunge: 8-10reps; 20X0 L rest 15sec 3. Single Arm Suitcase Split Squat: 6-8 reps; 20X0 R rest 15sec 4. Single Arm Suitcase Split Squat: 6-8 reps; 20X0 L rest 15sec 5. Single Arm KB Rack Concentric Single Leg Bias Squat: 4-6reps; 20X0 R rest 15sec 6. Single Arm KB Rack Concentric Single Leg Bias Squat: 4-6reps: 20X0 L rest 2-3mins and back to 1

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COACH’S NOTES ON STRENGTH BALANCE All about rest - why we rest, and how to use rest as a control point if you don’t have quite the right KB weight for the workout: Rest periods are built into our Strength Balance workouts in order to control the amount of fatigue you have between exercises. Depending on the level of fatigue you are experiencing when going into a new exercise, the outcome and stimulus that you receive can change dramatically. Fatigue levels will impact the quality of your movement, the loads you are capable of lifting, and ultimately whether or not you have a strength, muscle endurance, or lactic stimulus in the local muscles. Longer rest periods mean more complete recovery and less fatigue. This can promote better motor control, technique, and give you a better shot at hitting higher strength numbers in your lifting relative to the exercise being performed. Shorter rest periods mean you will likely have a harder time executing optimal technique, it may require great muscle recruitment for lower loads, and you have a greater likelihood of accumulating lactic acid in the muscles. Neither is better than the other, it just matters that you get the desired stimulus when you perform these exercises. One consideration is that if you don’t have a wide range of kettlebells to choose from and you are limited to only one weight selection, you may not be able to experience the full benefits of varied rest periods. While a longer rest would normally mean you can lift heavier weights, if you are limited by equipment, then a longer rest may not be necessary. So how should you navigate this?

15-30sec Rest - These are meant to be short and incomplete. If you are using low loads then you can shorten these as needed to achieve the “INCOMPLETE” recovery feeling. If you are forced to only lift with heavier loads, these short rests can be extended slightly to 40sec in order to keep quality high.

60-120sec Rest - These are meant to be longer and more complete rest periods. If you are using low loads, then simply rest until you feel fully recovered which may be closer to the 45-60sec mark. If you have access to heavier loads and a variety of bells, then you are good to stick to the prescribed rest periods.

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If a move is too hard or easy with the KB you have, use tempo and/or load placement progressions/regressions to adjust: There are going to be movements in this Ebook that were intended to be done with heavier weights and some that are intended to be done with lighter weights. If you are limited to only a few kettlebells and the loads of your equipment don’t line up with the desired stimulus you can do the following. You will know the loads don’t line up if you start to tell yourself, “Gosh, this is way too heavy for that movement.” or “This feels really light and I’m not sure I’m getting the right benefit.” If you find yourself saying these things then remember the following.

TEMPO - Slowing down the tempo will make lighter weights feel heavier and vice versa. Speed up a tempo if the bell you are using is too heavy. Remember that hitting the proper tempo is IDEAL whenever possible.

REP RANGE - Increase the rep range by 30-50% if the load is too light and decrease by 30-50% if the load is too heavy. 10 reps becomes 13-15 reps if it is too light, or becomes 5-7 reps if it is too heavy.

REST PERIODS - If you are struggling to keep up with the prescribed rest periods because the load you are lifting is heavier than you would ideally like it to be, then extend them by 15-30sec each. Alternatively, if the load is too light you can error on the side of shorter rest periods.

REGRESSION/PROGRESSION - You are performing an exercise and with the load you have it feels too easy or hard. You can change the movement pattern slightly to make it more difficult or less difficult with regressions and progressions. A prime example is if you are performing a Goblet Rear Foot Elevated Split Squat. The only weight you have is 70lbs and this feels much too hard. A regression would be to take your foot off the rear elevated surface and instead put both feet on the floor and perform a Goblet Split Squat. This regression in foot placement will make it much more doable at the load you have available.

LOAD PLACEMENT - Where the load sits relative to the body can increase or decrease the difficulty of a movement. If the load you are working with is too easy or difficult you can consider progressions and regressions in loading. An example would be you are being asked to perform a Goblet Reverse Lunge. The load you have is relatively light and you don’t feel like you are getting the stimulus you want. You can progress this loading pattern to a Single Arm KB Overhead Reverse Lunge as an example and make the overall difficult increase. Loads further from your center of gravity usually accomplish the task of making an exercise more difficult.

GRIP/BELL ORIENTATION - Simplicity or complexity in how you hold a KB can increase or decrease the difficulty of an exercise with the same weight. If you hold the KB like a goblet vs in the bottoms up position, you will experience a very different level of difficulty. Consider changing your grip or how the bell is oriented.

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Skill Flows/Coordination

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Skill Flows/Coordination: These workouts are designed to challenge both your brain and brawn. Your brain (or nervous system) develops when you challenge it with new skills and tasks. Your brawn (or musculoskeletal system) develops when the movements you use are sufficiently simple such that you can apply sufficient contractile intensity to the working muscles. More simply put, if the movement is hard to get the technique right with, then your brain is likely trying to develop. If the movement is simple enough that technique isn’t a limitation and instead you can push the weight or intensity, then your brawn is likely developing. Skill flows begin with brain and coordination adaptations. You will see new movements, combine exercises in new ways, and generally take some time to get the hang of these. As you develop new skills and expand your movement library by practicing regular movement exploration, you can expect to have greater coordination and confidence with the KB in all movements. Now with greater motor control and confidence comes the ability to train heavier and harder and thus build more muscle and fitness without injury. The brain precedes the brawn in these workouts, but the challenge of learning new skills can be fun and very rewarding in and of themselves.

Workout Characteristics •

15-25min Time Range

•

We don’t use TEMPO prescriptions in these flows as we want things to remain fluid and connected between movements.

•

Rest periods are meant to allow you to recover enough to get quality reps in but also short enough to make these workouts feel like continuous work and sweat.

•

The number of exercises in each workout can vary widely and go up to as many as 10-12. If you get overwhelmed having to remember too many different exercises, then search for Skill Flows with fewer total exercises at first.

•

Specific workouts in this category will bias your conditioning and be designed to get your heart rate and breathing up! They will be noted with CONDITIONING BIASED.

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*Hover over movement names for Demo Video Links

BLENDING METHODS FOR FULL BODY Body Parts: Core, Chest, Glutes, Adductors, Hips Time to Complete: 12-15mins Dual KB Workout

3 SETS: 1. 90/90 Legs Single Arm KB Floor Press w/Isometric Hold in Opposite Hand: 4-6/arm rest 30sec 2. Low Switch Rotational Lunges: 6-8/side rest 30sec 3. 90/90 Legs Alternating KB Floor Press (Bottom Up): 4-6/arm rest 30sec 4. Rotational Clean to Forward Lunge: 6-8/side rest 60sec and back to 1 *Bottom Up loading refers to holding the non working arm at the bottom of the rep, as opposed to Top Down.

Where does rotational strength as a characteristic show up in your week of training? I usually find places in my training session that I can do this sort of work without a lot of fatigue or intensity. I want my body and mind to feel fully connected when I do rotational play work. This is more about coordination and movement exploration than anything else.

Other great places to inject some of this KB play work: •

Immediately after a comprehensive full body warm up and before your absolute strength work for the day.

•

As a finisher at the end of a session where you still have some mental focus left inside of you.

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STRENGTH BIAS Body Parts: Hamstrings, Glutes, Shoulders, Quads Time to Complete: 14-16mins Single KB Workout

5 SETS - FOR QUALIT Y: 1st - 12 Alternating KB Rotational Clean and Press rest 30sec 2nd - 6 Split Stance KB RDL + Row/side rest 30sec 3rd - 6 Wall Sit Single Arm KB Press/arm rest 60sec and back to 1st

UNILATERAL W/ SQUAT FOCUS & CONDITIONING BIAS Body Parts: Quads, Hamstrings, Glutes, Shoulders Time to Complete: 12-16mins Single KB Workout

1ST - 4 SETS: 5 Split Stance Russian KB Swing R 4 Split Snatch R 3 Single Arm Overhead Squat R 5 Split Stance Russian KB Swing L 4 Split Snatch L 3 Single Arm Overhead Squat L rest 30-45sec between sets then move to

2ND - 4 SETS: 5 KB Snatch R 5 Single Arm KB Thruster R 5 KB Snatch L 5 Single Arm KB Thruster L 10 KB Sumo Jump Squats rest 30-45sec between sets

WEEKLY KB FLOW! KB Complexes can be skill focused, strength focused, and even conditioning focused. This one combines a bit of each and is a great one to get a blend of training in one 15min segment.

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SPLIT STANCE DRILLING Body Parts: Hips, Hamstrings, Glutes, Shoulders Time to Complete: 12-16mins Single KB Workout

O N E A F T E R T H E N E X T: 1. 6-8 Complexes/arm Split Stance Swing to Snatch rest 30-45sec between arms x 2-3 sets each *requires great balance hip extension power then move to 2. 12-14reps Split Swing Switches rest 45sec between sets x 3 sets total *adding in footwork to develop coordination and balance. then move to 3. 6/arm Split Clean into Kneeling Power Press rest 30-45sec between arms x 2-3 sets each *This is another dynamic footwork drill combined with a dead stop power press. Perform this by starting from a paused position on the shoulder and pressing as HARD and FAST as you can.

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SINGLE LEG Body Parts: Quads, Glutes, Shoulders Time to Complete: 10-12mins Single KB Workout

O N E A F T E R T H E N E X T: 10 Leg Pass to Split Clean and Goblet Press (5/side alternating) rest 45sec x 4 sets THEN 10 Alternating Bottoms Up Switch Clean with Single Leg March Hold (hold 2sec at the top of each rep) rest 45sec x 4 sets THEN 10 Alternating Split Clean to Halo Flow rest 45sec x 4 sets

KB FLOWS - Why complex movements? I got the question in our FBB Facebook Group about why we need to have complex movements in our training like these KB Flow Skills. The truth is that you don’t have to. But I like them for the following reasons:

1. Keep working your coordination and brain. 2. They require lighter loads so you can get in lots of movement without too much joint stress. 3. When you develop them as second nature skills you will find that they are a great way to warm up and get in some loaded conditioning sets.

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ROTATIONAL 3 WAYS Body Parts: Shoulders, Hips, Hamstrings, Obliques Time to Complete: 10-12mins Single KB Workout

O N E A F T E R T H E N E X T: 6/side KB Bottoms Up Split Snatch to Windmill - Grip, timing, rotational flexibility, and core strength. rest 30sec between arms x 3 sets THEN 12 KB Switch Snatch 180’s - Grip, hip speed, and footwork rest 45sec between sets x 3 sets THEN 8/arm Half Kneeling KB Clean to Windmill Press rest 30sec between arms x 3 sets

FANCY KETTLEBELL MOVES - Sometimes the movements that look the coolest aren’t necessarily the best for your fitness. The cool thing about these KB moves is that while they may look fancy, if done at light enough loads they can really support building great coordination, hip speed mechanics, and mobility.

These three moves in particular have some unique benefits and I encourage you to check the ego, grab a light bell, and give them a shot!

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TRIFECTA OF MOVEMENT COMPLEXES Body Parts: Hamstrings, Shoulders, Hips Time to Complete: 10-12mins Dual KB Workout

O N E A F T E R T H E N E X T: 1. 10 Russian Swing to Goblet Squat (with Flip to connect the two movements) rest 30-60sec x 4 sets THEN MOVE TO 2 2. 3 Single Arm KB Bent Over Row + 3 KB Snatch + 3 Single Arm KB OHS rest 30sec between arms x 4/side THEN MOVE TO 3 3. 4 Alternating KB Bent Over Row + 4 Dual KB Clean + 4 Alternating KB Press rest 30-60sec x 4 sets

SWITCH AND SPLIT STANCE FOOTWORK Body Parts: Lats, Upper Back, Hamstrings, Hips Time to Complete: 10-12mins Single KB Workout

O N E A F T E R T H E N E X T: 10 Complexes (Switch Stance Ballistic Row + Split Stance Row) rest 30-60sec x 4 sets THEN 4 Complexes/arm (Split Stance RDL + Split Stance High Pull + Split Stance Snatch from Floor) rest 30sec between arms x 4/side THEN 4 Complexes/arm (Split Stance RDL + Split Stance Gun Slinger + Split Stance Clean) rest 30sec between arms x 4/side

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SKILL/COORDINATION FLOW Body Parts: Shoulders, Obliques, Hips, Hamstrings Time to Complete: 20-22mins Single KB Workout

4 ROUNDS: 1st 10 Alternating Single Arm Complexes: KB Switch Snatch to Windmill to Single Arm Press rest 45sec 2nd 10 Alternating KB Leg Pass to Goblet Split Clean rest 45sec 3rd 5 Right Arm Complexes Bottom-Up Muscle Clean From Floor into KB Snatch 5 Left Arm Complexes Bottom-Up Muscle Clean From Floor into KB Snatch rest 90sec and back to 1st. Follow along closely and go into the gym today and repeat these. This is great brain and body work combined into fun flows. Learn how your body and brain align to make movement happen!

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ROTATIONAL FLOW PATTERNS Body Parts: Glutes, Hamstrings, Shoulders Time to Complete: 15-20mins Dual KB Workout

O N E A F T E R T H E N E X T: 6 Complexes back to back Dual KB Sumo Deadlift + Dual KB Clean from Floor + Dual Bottoms Up Clean from Floor rest 30-60sec between complexes x 4 sets THEN 3 Complexes back to back Dual KB Sumo Deadlift + Dual KB Clean from Floor + 2 Alternating KB Half Snatch + 2 Alternating KB Push Press rest 30-60sec between complexes x 4 sets THEN 5 Dual KB Sumo Deadlift 4 Dual KB Russian Swings 3 Dual KB Cleans 2 Dual KB Snatch 1 Dual KB Push Press rest 30-60sec x 4 sets These KB complexes are an efficient way to get a lot of good work in when the pressures of being a parent (CEO, husband, wife, etc) call you.

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SKILL/COORDINATION FLOW Body Parts:Shoulders, Hamstrings, Hips, Glutes Time to Complete: 10mins Dual KB Workout

O N E A F T E R T H E N E X T: Complex 1: 7 Dual KB High Pull 6 Dual KB Russian Swings 5 Dual KB Snatch 4 Dual KB Overhead Reverse Lunge rest 30-60sec between complexes x 4 sets THEN Complex 2: 5 Single Arm KB Split Stance RDL into 1 Split Stance KB Clean from Floor 1 Split Stance KB Snatch from Floor x5 rest 30sec between arms x 4 sets *Perform all 5 RDLs first and then complete 5 Cleans and Snatches alternating between both. *On both complexes start with light bells for the first two sets and increase weight on the last two if you can.

DUAL KB COMPLEX - Strength work with the KB’s brings coordination and skill into your training session. Your weights will be limited mostly by the challenge that coordination and skill play in these complexes. This makes them a great choice for your resistance training on a day you don’t feel like going for big weights.

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FBB KETTLEBELL SOLUTION

FOUNDATIONAL AND THEN ADVANCED Body Parts: Lats, Upper Back, Hamstrings, Glutes Time to Complete: 12mins Dual KB Workout

O N E A F T E R T H E N E X T: 6 Complexes: Foundational Complex - 4 KB Gorilla Row + 4 Alternating Single Arm Clean from Floor + Dual KB Clean + 4 Dual Strict Press rest 45sec between sets REST AS NEEDED AND THEN MOVE ON TO THE ADVANCED COMPLEX 6 Complexes: Advanced Complex - Dual KB Clean + Dual KB Snatch + KB Half Snatch R + KB Half Snatch L x 4 complexes rest 45sec between sets Are you ready to test your coordination? Why must your gym experience be all about how heavy, how many reps, or how sucky we can make the workout? What about doing things that challenge your skills and coordination?

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SINGLE ARM SWING FLOW - CONDITIONING BIAS Body Parts: Hips, Obliques, Shoulders, Legs Time to Complete: 15-20mins Single KB Workout

3 ROUNDS: 1st Complex Single Arm Split Stance Russian KB Swing Single Arm Split Stance KB Snatch Single Arm KB Split Snatch x 3-5 unbroken complexes/arm rest 30sec 2nd Complex KB Switch Snatch + Windmill R KB Switch Snatch + Windmill L x 10 Total reps (5/side) rest 30sec 3rd Complex RIGHT ARM 2 Single Arm KB Russian Swing 2 Single Arm KB Snatch 2 Single Arm KB Clean & Press 2 Single Arm KB Thruster LEFT ARM 2 Single Arm KB Russian Swing 2 Single Arm KB Snatch 2 Single Arm KB Clean & Press 2 Single Arm KB Thruster rest 30sec-60sec and back to 1st

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YOUR BRAIN BETTER BE ON Body Parts: Hips, Glutes, Upper Back, Lats, Hamstrings, Shoulders Time to Complete: 10-12mins Single KB Workout

O N E A F T E R T H E N E X T: 2-3 Sets: 4 Right Arm Complexes 1 Single Arm Russian Swing + 1 KB Snatch + 1 KB Split Snatch rest 30sec 4 Left Arm Complexes 1 Single Arm Russian Swing + 1 KB Snatch + 1 KB Split Snatch rest 30sec and back to Right rest as needed 2-3 Sets: 2 Right Arm Complexes Back to Back: 2 Single Arm KB Bent Over Rows + 2 Single Arm KB Deadlifts + 2 Single Arm KB Russian Swings + 2 Single Arm KB Cleans + 2 Single Arm KB Snatch + 2 Single Arm KB Push Press rest 30sec 2 Left Arm Complexes Back to Back: 2 Single Arm KB Bent Over Rows + 2 Single Arm KB Deadlifts + 2 Single Arm KB Russian Swings + 2 Single Arm KB Cleans + 2 Single Arm KB Snatch + 2 Single Arm KB Push Press rest 30sec and back to R rest as needed 2-3 Sets: 4 Dual KB Sumo Deadlift 4 Dual KB Cleans from Floor 4 Alternating KB Half Snatch 4 Alternating KB Push Press rest 45sec between sets

KB Complexes - like the ones demonstrated here are one of my preferred ways to begin the loading process in training. I start light and build weight as I go. After 5-8 sets of a variety of KB movements, my body is prepared for barbell lifts to follow.

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MOVEMENT EXPLORATION BIAS Body Parts:Hips, Glutes, Quads, Shoulders, Core Time to Complete: 20mins Dual KB Workout Notes: One After the Next: The Following Squat Variations require a bit more skill and balance.

3-4 SETS OF EACH: 1️. Alternating Mixed Rack Overhead Cyclist Squat - 5/side 2️. Single Arm Bottoms Up Rack Cyclist Squat - 5/side 3. Single Arm Overhead Cyclist Squat - 5/side Rest as needed Expand your movement library when you embark on a Functional Bodybuilding journey. Movement variety is one key to success for longevity and sustainability. Keeping training interesting, challenging movement patterns, and ensuring you don’t overtrain the same movements week after week are some of my keys to sustainable fitness progress and body composition improvements.

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ROTATION & SHOULDERS Body Parts: Shoulders, Glutes, Quads, Obliques Time to Complete: 12-15mins Single KB Workout

O N E A F T E R T H E N E X T: 8 Alternating Split Clean to Goblet Halo Flow rest 30sec between sets x 3 sets THEN 6/arm KB Swing to Waiter Hold Juggle rest 30sec between sets x 3 sets THEN 12 Alternating KB Clean to Rotational Press rest 30sec x 3 sets THEN 3 complexes/arm - Single Arm KB Level Press: 1 Tall Kneeling 1 Half Kneeling Left Knee 1 Standing 1 Half Kneeling Right Knee rest 30sec between arms x 3 sets

Coach’s Notes By Complex: 1st - Great warm-up move. Love this for shoulder warm-ups and coordination practice! 2nd - This one is fun for teaching you how to get the bell weightless and as an intro to more difficult juggles. 3rd - The ability to pass the bell from hand to hand during explosive moves takes practice. I love this one as it blends hand eye coordination with rotational strength. 4th - Terrific strength move that will work on different stability positions. The name comes from the fact that you are changing levels and body position with each version of the press.

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SKILL/COORDINATION FLOW Body Parts: Low Back, Glutes, Obliques Time to Complete: 14-18mins Single KB Workout

SKILL FLOW SUPERSETS 5 Rounds: 8 Split Stance Switch Snatch/leg rest 30sec 8 Rotational Snatch/arm rest 30sec 8 Low Swing Rotational Clean/arm rest 60sec and back to 1st I love putting 3-4 of these movements together into a sequence like this as a tool for getting my body primed before bigger lifts in my training. Commit to moving for 15mins with a single KB with a variety of movements and you can increase your skills, coordination, and put out a solid amount of work.

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COACH’S NOTES ON SKILL/ COORDINATION How to simplify if the moves are too complex all together and you’re getting overwhelmed: If you find yourself getting frustrated with some of our Skill Coordination complexes and it is detracting from your training experience, then consider simplifying in these ways: •

If a movement calls for you to switch sides within the exercise, then consider simplifying things down to just doing all of your reps on one side of the body first.

•

If a movement is asking you to perform the exercises with a Split Stance (one foot in front of the other) then consider bringing your feet back together to improve balance and simplify.

•

If a movement calls for rotation, consider doing a similar movement that doesn’t require rotation. Remove one variable by not rotating and thereby simplify things.

A few fun moves to try if you only have a KB on the heavier side but want to play: When doing skill and coordination flows in this eBook, the difficulty of any movement is increased significantly when you are asked to bring the kettlebell to the shoulder or overhead. If you are working with heavy kettlebells relative to your strength level currently, then going overhead or to the shoulder with the bell may be too difficult. My suggestion is that when you are working with skilled movements and flows, opt for movements that keep the bell under your shoulder height. This would include any swing variations with a single arm, two arms, split stances, or different foot positions. Additionally, you can work a lot of complexes with heavier kettlebells that involve some combination of hinging, squatting, unilateral lunging, all while keeping the bell at or below chest level.

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Pre-Fatigue

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Pre-Fatigue: Focused Muscle Contraction Designed with Preparation in Mind. These workouts are meant to be done with lighter loads in order to set up the body for success in the work that follows. The higher repetition nature of these workouts, when performed at lower loads, is ideal for getting lots of blood flow to the local muscle tissue and setting them up for some fatigue without getting anywhere near exhaustion. The concept of pre-fatigue has been used in bodybuilding for decades. The thought is that a moderately fatigued muscle will have a greater demand placed on it when it moves into executing tougher contractions. So if you are going to do a chest workout, you would want to pre-fatigue your chest and triceps before you bench press. This would require a greater muscle fiber recruitment in your bench press work for that day and yield a greater adaptation as a result.

Workout Characteristics •

10-15mins time range

•

Lower loads with a focus on higher reps

•

These are meant to be positioned at the beginning of your training session and ideally mimic the movements you will explore in your strength balance training or skill flows next

•

Short rest, incomplete rests, and sometimes no rest. The intention to keep you moving and encourage loading light and not getting too intense with your pre-fatigue lifts.

•

Minimal use of TEMPO since we are trying to just explore ranges, get muscles to contract, and we don’t want to add too much intensity with longer time under tension

•

Typically the total number of exercises per workout is closer to 3.

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*Hover over movement names for Demo Video Links

PRE-FATIGUE + STRENGTH - SHOULDERS & UPPER BACK Body Parts: Shoulders, Lats, Upper Back Time to Complete: 12-18min Dual KB Workout

4 - 5 R O U N D S @ 8 5% E F F O RT: 8 KB Push Press R 8 KB Chainsaw Row R 100’ KB Rack Carry R 8 KB Push Press L 8 KB Chainsaw Row L 100’ KB Rack Carry L *complete this with a moderate load

PRE-FATIGUE PUMP - UPPER BODY PUMP Body Parts: Shoulders, Core, Lats Time to Complete: 10- 12 mins Single KB Workout

3 SETS: 1. Single Arm KB Hollow Body Pull Over: 10-12/arm rest 20sec 2. KB Upright Row: 6-10reps rest 20sec 3. KB Deficit Push Up: Pause 1sec at the bottom of each rep; 8-10reps rest 20sec 4. KB Ballistic Row: 20reps (10/arm) rest 60sec and back to 1

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PRE-FATIGUE PUMP - ELEVATOR PRESS DRILL Body Parts: Shoulders, Core, Obliques Time to Complete: 8-10mins Single KB Workout

4 S E T S /A R M : Right Arm KB Complex 3 Turkish Sit Ups 3 Z Press *get up to kneeling 3 Half Kneeling Presses *get up to standing 3 Standing Press *return back down rest 30-45sec Left Arm KB Complex 3 Turkish Sit Ups 3 Z Press *get up to kneeling 3 Half Kneeling Presses *get up to standing 3 Standing Press rest 30-45sec and back to the Right *for the Get Up and Back Down instructions you are performing a segmented Turkish Get Up and are stopping at different positions to perform presses.

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POSTERIOR CHAIN BURN WITH CORE Body Parts: Obliques, Shoulders, Hamstrings, Hips Time to Complete: 12-14mins Single KB Workout

3 SETS: 1. Half Kneeling KB Chop and Lift: 10-12/side rest 20sec 2. Kickstand Single Arm Swing: 12/side rest 20sec 3. 90/90 Goblet Good Morning: 8 R rest 20sec 4. 90/90 Goblet Good Morning: 8 L rest 60sec and back to 1 *Half Kneeling KB Chop and Lift - Great for rotational strength and core stability, not to mention a good shoulder burn. *Kickstand Single Arm Swing - Unilateral swings are a great way to train anti-rotational strength. The kickstand foot position makes this even more dynamic.*90/90

Goblet Good Morning - Mobility meets posterior chain strength. Give this one a try and see if you can do it without cramping on the switch.

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PUSH AND PULL COUPLET OF COUPLETS Body Parts:Chest, Shoulders, Upper Back, Biceps Time to Complete: 10-14mins Dual KB Workout

NOT FOR TIME: 10-9-8-7-6-5 KB Push Up KB Pendlay Row rest 90sec Not For Time 5-6-7-8-9-10 Tall Kneeling KB Push Press Tall Kneeling Crush Grip Pallof Press

RUMP PUMP UNILATERAL STYLE Body Parts: Glutes, Hamstrings, Hips Time to Complete: 12-14mins Single KB Workout

3 S E T S W/ M O D E R AT E T O H E AV I E R K B : 1st - Single Arm KB Split Stance Swing: 8/arm rest 15sec 2nd - Ipsilateral Single Arm KB Split Stance RDL: 20X0 Tempo; 5-7/arm rest 15sec 3rd - Alternating Single Arm KB Split Stance Swing: 12 reps rest 15sec 4th - Contralateral Single Arm KB Split Stance RDL: 20X0; 5-7/arm rest 60-90sec and back to 1st.

HEAVYISH KB PREP Got a barbell workout today that involves some bending (power cleans, power snatch, deadlift)? I suggest grabbing a heavyish KB and knocking out this prep work. This approach that we often take inside FBB is such a valuable way to get your body prepared for heavier barbell work ahead.

Pre-Fatigue complexes don’t take away from your lifting sessions. They add a ton of value to the training by ensuring your muscles are warm, brain awake, and you have a touch of metabolic stress on the muscle tissue and they have plenty of blood and nutrients going to them. 59

SHOULDER, ARMS & CHEST Body Parts: Shoulders, Biceps, Core, Chest Time to Complete: 8-12mins Single KB Workout

3 S E T S W/ L I G H T K B : 1. Half Kneeling KB Horn Curl to Halo Flow: 8/Knee rest 30sec 2. Alternating Bottoms Up KB Clean: 8/arm rest 30sec 3. Offset KB Push Up to Side Plank: 6/arm rest 60sec and back to 1.

SIMPLE KB & BODYWEIGHT FLOW - Minimalist Training is something I fell in love with in 2020. I’m thankful for having had the chance to explore what a single KB can do when combined with some creative training variety and designs. This sort of movement exploration is easy to bring into your daily training. Take 3 to 4 movements and work on execution with high quality each session.

LEG PUMP WITH BALANCE CHALLENGE Body Parts: Quads, Glutes, Hips, Hamstrings Time to Complete: 10-14mins Single KB Workout

3-4 SETS NOT FOR TIME: 1. Goblet Box Pistol Eccentrics: 6/leg (2-3sec lowering) rest 30sec 2. Ipsilateral KB Suitcase Split Squat (quick reps): 12/side rest 30sec 3. KB Goblet Elevated Cossack Lunge: 10/leg rest 60-90sec and back to 1

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FULL BODY COUPLETS Body Parts: Shoulders, Hips, Quads, Glutes, Adductors, Core Time to Complete: 12-18mins Single KB Workout

NOT FOR TIME: 10-9-8-7-6-5 Bottoms Up KB Half Kneeling Press R (Lighter Weight) Bottoms Up KB Half Kneeling Press L Sumo Stance Goblet Squats (Heavier Weight) *It is OK to use different sized KBs for the different exercises. The Bottoms Up KB Press is going to require a lighter bell. Rest 90sec Not For Time: 5-6-7-8-9-10 Sumo Stance Single Arm Clean from Floor R (Moderate Weight) Single Arm KB Rack Cossack Squat R (Moderate Weight) Sumo Stance Single Arm Clean from Floor L Single Arm KB Rack Cossack Squat L

WHAT IS THE CORRECT WAY TO HOLD THE KB? Break the Rules - the bottoms up KB grip is very demanding on the grip and will challenge your shoulder stability.

WHAT STANCE IS CORRECT? Break the rules. Get your feet into new positions. Use FBB principles to EXPLORE your fitness.

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WAKE UP LEGS Body Parts: Quads, Adductors, Glutes, Hips Time to Complete: 12-14mins Single KB Workout

3 SETS NOT FOR TIME: 1. 20 Alternating Goblet Cossack Squats rest 30sec 2. 20 Alternating Goblet Curtsy Squats rest 30sec 3. 20 Goblet Narrow Stance Squats rest 90sec and back to 1 Be sure to choose a lighter KB for this. With the high volume squat reps in this Pre-Fatigue pump, the focus is on lighter load so as to not overtax the brain.

Leg Pre-Fatigue - it is important to select loads that are on the lighter side for Pre-Fatigue work. We are aiming to get in some volume early in the session to tire the muscles just a bit prior to other lifting you might be doing in your workout. What we don’t want is to tire out the brain. Selecting light loads will get local muscle fatigue but won’t tax the nervous system too much.

SIT, STAND, SIDE Body Parts: Obliques, Hips, Hamstrings, Low Back, Quads Time to Complete: 10-12mins Single KB Workout

3 SETS NOT FOR TIME: 1. Wide Stance Seated Goblet Good Morning: 2 Seconds lowering; 10reps rest 30sec 2. Single Arm KB Rack Step Down: 2 Seconds lowering; 8/leg rest 30sec 3. KB Star Plank: 20-30sec/side rest 60sec and back to 1

HIP PRIMER - Want to get your hips feeling buttery before you do a big squat workout? Then give this pre-fatigue superset a try. 3 simple moves and all you need is a bench/step and a KB.

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FULL BODY FLOW Body Parts: Glutes, Shoulders, Hamstrings, Lats Time to Complete: 12-14mins Single KB Workout

3 - 4 S E T S W/ L I G H T K B : 6-8 Complexes 1 Russian Swing 1 Goblet Clean 1 Goblet Press rest 20sec 8 Lunge Stance Swings R 4 Lunge Stance Snatches R rest 20sec 8 Lunge Stance Swings L 4 Lunge Stance Snatches L rest 20sec 8 Split Stance Single Arm KB RDL + Single Arm Bent Over Row R 8 Split Stance Single Arm KB RDL + Single Arm Bent Over Row L rest 60sec and repeat More than a warm up! You are preparing your body through the act of pre-fatigue. You are getting a modest amount of fatigue into the muscles and nervous system to ensure there is adequate blood flow and nutrients. This limited fatigue will send signals to the body that you are doing WORK and mobilize the necessary nutrients, hormones, and cofactors to get you ready to move. This means better training, more mobility, sharper brain signals, and more. It shouldn’t be throwaway stretches. Make it count. Grab a KB and do a Pre-Fatigue flow like this to start your training session.

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CORE BLAST WITH A SPLASH OF TRICEPS Body Parts: Triceps, Abdominals, Obliques Time to Complete: 10-12reps Single KB Workout

3-4 SETS NOT FOR TIME: 1. Tall Kneeling Hammer Grip Tricep Overhead Extensions: 10-12 reps rest 30sec 2. KB Horn Grip Russian Twist: 12/side rest 30sec 3. Pike Leg Lift Overs: 10-12/side rest 60sec and back to 1

Coach’s Notes: •

The tall kneeling position is one that I’ve adopted a lot recently. I love it because it challenges the core and hips to generate stability. Therefore a double benefit of tricep isolation and core work.

•

This rotational core move is also a great bicep isometric move since you will be holding the KB for 30-40sec during the set.

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I am repeatedly surprised at how hard Pike Lifts are to execute with control.

This Pre-Fatigue workout is ideal to do on an upper body day. The fatigue you will experience in the arms and core from this can lend itself well to benching and compound pull movements and you will have to demand more from your chest and back.

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RISE AND SHINE LEGS Body Parts: Quads, Glutes, Hamstrings Time to Complete: 8-10mins Single KB Workout

NOT FOR TIME: 10-9-8-7-6-5 KB Sumo Squats Split Stance Swings R Split Stance Swings L rest 90sec

NOT FOR TIME: 5-6-7-8-9-10 Goblet Split Squats R Goblet Split Squats L Switch Stance Split Stance Swings A moderate to heavy KB should become a more common sighting in your Pre-Fatigue work. These KB movements are simple enough that you can execute them slightly heavier and get a great local muscle stimulus that will set you up for a great session ahead.

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COACH’S NOTES ON PRE-FATIGUE What level of difficulty you should feel to get the right stimulus without crushing yourself: Rate of Perceived Exertion (aka RPE) is a scale used to help guide an athlete to the correct level of effort in training. Typically it is listed on a 0-10 scale with 0 being absolute rest (ie Sleeping) and 10 being the most difficult thing you could possibly do. Pre-fatigue work is meant to be taxing, but it is also not supposed to wipe you out for the training to come. Ideally you would aim for an RPE in the 4-6 range when completing pre-fatigue workouts. Consider the total impact these workouts have on your muscles and brain. The immediate “burn” you feel on a specific exercise might go above a 6, but the net impact of the whole workout, when rest periods are considered as well, should be in the 4-6 range.

Why we kneel and place load on different sides of the body: Two terms that will show up here and there are Ipsilateral and Contralateral. These help define where the load should be placed or what side the load should be lifted on in unilateral exercises that have asymmetrical support stances. The best example of this is the half kneeling single arm press. In this exercise you will have one knee on the floor in a lunge type position. From that base position you will press with a single arm overhead. With the right knee on the ground you could theoretically press with either the right or left arm. One arm would press on the same side of the body as the kneeling leg (ipsilateral) and the other arm would be pressing on the opposite side of the body to the kneeling leg (contralateral).

• Ipsilateral - Same side • Contralateral - Opposite side When I demonstrate half kneeling or tall kneeling exercises, I often get the question of why one would adopt these positions instead of standing. Each position provides a different stimulus and subtle recruitment of different muscles you use to stabilize and balance. Try a simple single arm press in different positions such as standing, tall kneeling, half kneeling, and seated, and play with ipsilateral and contralateral positions. What do you notice?

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Finishers

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These workouts focus on isolation work done to exhaust body parts at the end of the session. Unlike the Pre-Fatigue workouts that were meant to get the muscles and movement patterns only partially fatigued, these Finishers are likely to tax your muscle to completion for the day. This is why they are recommended to be done at the end of training since you don’t have any more meaningful contractions left in the session that might be compromised from this work. These workouts will show up in the form of isometrics, higher rep chippers, Aerobic Bodybuilding formats for added cardio, EMOMs for metabolic fatigue, and/or volume based SuperSets. You will see a bit more of an isolation body part focus in many of these workouts by design. Isolation movements tend to have a lower brain requirement on the system and since we are at the end of training at this point, we don’t want to expect too much out of the nervous system that has spent the past 4560mins working hard already.

Workout Characteristics •

Time Range 12-20mins

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There is limited use of tempo. Your brain has already worked hard in your training session and these are meant to be a time to shut off your brain and get a quality pump

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You will see repetition ranges that are higher to exhaust muscles at the end of training. By design these should be done as the last part of your sessions.

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There is anywhere from 2-5 exercises per Finisher usually.

•

A few of the Finisher formats require a conditioning tool like the Rower or Bike. You can substitute running or jumping rope in place of these tools. These specific finishers in this category will bias your conditioning and be designed to get your heart rate and breathing up! They will be noted with CONDITIONING BIASED.

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FBB KETTLEBELL SOLUTION *Hover over movement names for Demo Video Links

QUAD BLAST Body Parts: Quads Time to Complete: 12-15mins Single KB Workout

EMOM 12-15MINS: 4 OR 5 ROUNDS 1st - Goblet Cyclist Squat 1/2 Rep Pulses: 15 Reps 2nd - Goblet Cyclist Rear Foot Elevated Split Squat, Right Leg: 12 Reps 3rd - Goblet Cyclist Rear Foot Elevated Split Squat, Left Leg: 12 Reps

CRUNCH THAT CORE Body Parts: Abdominals, Obliques, Chest Time to Complete: 12-16mins Single KB Workout

3-4 SETS: 1. KB Crush Grip L Crunches: 15 reps rest 15sec 2. KB Crush Grip Hollow Flutters: 30sec rest 15sec KB Single Arm Cross Body Crunches: 10/arm rest 15sec KB Crush Grip Hollow Hold: 30sec rest 60-90sec and back to 1

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ARMS AND SHOULDERS GALORE Body Parts: Shoulders, Biceps, and Core Time to Complete: 16-18mins Single KB Workout

3 SETS: 1. Half Kneeling KB Horn Curls: 10-12reps (half the reps on each knee) rest 30sec 2. Turkish Sit Up + Z Press: 6/arm rest 30sec 3. Half Kneeling KB Eccentric Bicep Curl: 5 reps/arm rest 30sec 4. 3 Positions Press (Z Press, Windmill Press, Half Kneeling): 3 sets/side rest 90sec and back to 1st Finishers like this one showcase how versatile the KB is for changing where you place the load relative to your body, including slow and dynamic contractions, and getting incredible results from both heavy and light weights. Participants of my Persist training program will find finishers like these often throughout each progressive training cycle.

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UPPER BODY EXHAUSTION Body Parts: Biceps, Shoulders, Chest Time to Complete: 16-22mins Single KB Workout

GIANT SET #1 2-3 Sets: Horn KB 1-1/4 Curls: 12reps rest 15sec Eccentric Bias Curl 6sec Down: 6/arm rest 15sec Muscle Clean from Floor to Strict Press: 10/arm rest 60sec and back to 1

GIANT SET #2 2-3 Sets: Kneeling Elbow Out Quarter-Half-Full Press: 8/arm rest 15sec 2. Tall Kneeling Horn Overhead Tricep Extension: 12 reps rest 15sec 3. KB Single Arm Bias Push Up: 8/arm rest 60sec and back to 1

CORE MEETS CHEST Body Parts: Abdominals, Obliques, Chest & Triceps Time to Complete: 10-14mins Dual KB Workout

3-4 SETS: 10 Hollow Body KB Bench Press, Right Arm 5 KB Turkish Sit-Ups, Right Arm rest 30sec 10 Hollow Body KB Bench Press, Left Arm 5 KB Turkish Sit-Ups, Left Arm rest 30sec 10 Dual KB Floor Press 5 Dual KB Turkish Sit-Ups -rest as needed and repeat from the top

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AEROBIC CORE 3 WAYS - CONDITIONING BIAS Body Parts: Obliques & Abdominals Time to Complete: 20mins Single KB Workout + Rower

20MIN EASY ROW: On the master clock, get off the rower at the 4, 8,12,16 and 20min mark. Perform these 3 core movements with a single KB for the prescribed reps. 1. KB Plank Pull Through: 12 reps (6/side) 2. KB Leg Lift Overs: 10/side 3. Single Arm KB Crunch: 8/side Then get right back on the rower and continue to row at a moderate pace until the next time point.

BICEP AND SHOULDER MEAT Body Parts: Biceps, Upper Back & Shoulders Time to Complete: 9-12reps Dual KB Workout

4 SETS: 1. Alternating KB Top-Down Curls: 6-8/arm rest 30sec 2. Crush Grip Pallof Press: 8-10reps rest 30sec 3. Dual KB Bent Over Reverse Fly: 10-15reps rest 60-90sec and back to 1

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CORE 4 WAYS Body Parts: Obliques & Abdominals Time to Complete: 16mins Single KB Workout

EMOM 16MINS: (EVERY MINUTE ON THE MINUTE) 1st - Straight Arm KB Russian Twists: 10/side 2nd - Tall Plank KB Pull Through: 8/side 3rd - Crush Grip KB L Crunch: 12reps 4th - Bent Arm KB Russian Twists: 12/side

CONTINUOUS MOVEMENT CHEST AND CORE Body Parts: Abdominals, Obliques, Shoulders & Chest Time to Complete: 16-18mins Single KB Workout

4 ROUNDS NOT FOR TIME: 10/side Pike Leg Lift Overs 5 Tall Kneeling KB Windmill R 10 90/90 Single Arm Floor Press with Twist R 10/side Pike Leg Lift Overs 5 Tall Kneeling KB Windmill L 10 90/90 Single Arm Floor Press with Twist L

AEROBIC BACK & CHEST - CONDITIONING BIAS Body Parts: Chest, Lats, Upper Back & Triceps Time to Complete: 20mins Dual KB Workout + Bike (Assault, Echo, Concept2, or similar)

20MIN EASY BIKE: On the master clock, get off the Bike at the 4, 8, 12,16 and 20min mark. Perform these 2 upper push and pull movements with two moderate weight KBs for the prescribed reps. 1. 8 RNT KB Chainsaw Rows/arm: 20X0 Tempo 2. 8 KB Bench Press/arm: 20X0 Then get right back on the bike and continue to pedal at a moderate pace until the next time point. 75

UPPER BODY EXHAUSTION Body Parts: Triceps, Shoulders, Chest, Lats & Abdominals Time to Complete: 20mins Single KB Workout

EMOM X 15-20MINS (3 TO 4 ROUNDS) 1st - L-Sit KB Tricep Overhead Extensions: 12reps 2nd - Wide Off-Set KB Push-Ups: 4-5/arm 3rd - Half Kneeling Windmill Press: 6-8/arm 4th - Crush Grip Floor Press: 10-12reps 5th - Hollow Body KB Pull Over: 10-12reps

FUNCTIONAL BRO SPLIT - I do love me some old school body part splits. That feeling of taking one specific area of the body and training it to exhaustion. Getting a FULL pump in that body part and knowing you hit it from every angle. I also love movements that challenge me to coordinate multiple movement patterns, have complex angles and positions to attempt to master and take a venture in the “functional” realm. This is where the concept of a Functional Bro Split arises for me. Training splits that hit one major body part a day are classically called “Bro Splits” because there was a predominance of men doing these in the bodybuilding days - but every gender can get an effective and satisfying workout with this style. This Functional Body Part Split workout is one of many I am delivering inside of my PERSIST programming these days. Give it a shot for 2 weeks free. Let’s make satisfying training accessible for bros of all genders and types!

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BICEPS SHREDDER Body Parts: Biceps, Forearms, Shoulders Time to Complete: 15-20mins Single KB Workout

EMOM 15-20MINS: 3 OR 4 ROUNDS: 1st - Tall Kneeling KB Horn Curls: 8-10 reps 2nd - Tall Kneeling Bottom Up KB Rack Rotations, Right Arm: 30sec 3rd - Half Kneeling KB Clean to Press Right Arm (lower with a slow Bicep Curl Negative): 3-4 reps 4th - Tall Kneeling Bottom Up KB Rack Rotations, Left Arm: 30sec 5th - Half Kneeling KB Clean to Press Left Arm (lower with a slow Bicep Curl Negative): 3-4 reps

AEROBIC CORE - CONDITIONING BIAS Body Parts: Abdominals & Obliques Time to Complete: 20mins (each set of movements around 90-120sec) Single KB Workout + Rower

20min Easy Row: On the master clock, get off the rower at the 4, 8, 12, 16, and 20min mark. Perform these 3 core movements with two moderate weight KBs for the prescribed reps. KB Single Arm Cross Body Crunches: 8/arm KB Crush Grip L Crunches: 12 reps KB Crush Grip Hollow Flutters: 20sec Then get right back on the rower and continue to pedal at a moderate pace until the next time point.

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TIME DOMAIN CORE AND BACK Body Parts: Lats, Abdominals & Obliques Time to Complete: 12-16mins Single KB Workout

EMOM 12-16MINS: 3 OR 4 ROUNDS: 1st - Russian Twists with Bonus Bodyweight Twist: 10 reps (5/side) 2nd - Hollow Body Pull Over w/ Tuck Up: 10 reps 3rd - Tuck L Sit: 20 reps 4th - Crush Grip Bent Over Row Isometric: 20-30sec

UNIQUE HIP ANGLE LOWER BODY Body Parts: Hips, Glutes, Quads & Obliques Time to Complete: 12-15mins Dual KB Workout

4 ROUNDS NOT FOR TIME: Right Leg: Front Foot Elevated Single Leg RDL: 6 reps Rear Foot Elevated Single Leg RDL: 6 reps KB Goblet 90/90 Hip Extensions (Right Leg Forward): 6 reps rest as needed Left Leg: Front Foot Elevated Single Leg RDL: 6 reps Rear Foot Elevated Single-Leg RDL: 6 reps KB Goblet 90/90 Hip Extensions (Left Leg Forward): 6 reps rest as needed KB Star Plank R: 20-30sec KB Star Plank L: 20-30sec rest as needed and back to the top and complete the Right Leg Complex again

UNIQUE HIP ANGLES - Try these 3 unique KB movements that will hit your hips in a variety of different angles. I refer to this style of resistance training as Strength Balance work. These movements are not meant to be done at max effort. Instead, you are trying to work different angles of your hips and build a balance of strength around the full range of motion of the joints.

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AEROBIC QUADS & GLUTES - CONDITIONING BIAS Body Parts: Quads & Glutes Time to Complete: 20mins Single KB Workout + Bike

20MINS EASY BIKE: QUAD & GLUTE CRUSHER - On the master clock, get off the Bike at the 4, 8,12,16, and 20min mark. Perform these unilateral squat complexes on each side with a moderate load before returning back to the bike. 1st - Right Arm/Left Leg 4 Single Arm KB Rack Squat 4 Single Arm KB Rack Curtsy Squat L 4 Single Arm KB Rack Kickstand Squat L 2nd - Left Arm/Right Leg 4 Single Arm KB Rack Squat 4 Single Arm KB Rack Curtsy Squat R 4 Single Arm KB Rack Kickstand Squat R These single and double leg squat variations with just one KB are all great for biasing the quads and the glutes in some way and delivering a great leg burn! There’s no end to the options, even with just one piece of equipment. Check out the Minimalist track of my Persist program for more low equipment and bodyweight training programs.

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UPPER PUSH AND SHOULDER PUMP Body Parts: Shoulders, Triceps & Abdominals Time to Complete: 12-15mins Single KB Workout

4 SETS: 1. Z Seated Hip to Halo: 10/side rest 15sec 2. KB Offset Push Up R: 6-9reps rest 15sec 3. Z Seated KB Horn Tricep Extensions: 8-10reps rest 15sec 4. KB Offset Push Up L: 6-9reps rest 90sec and back to 1 *For the Offset Push Up make an effort to bias your bodyweight to the side with the hand on the floor and focus on pressing through that tricep. FBB Finishers are possibly my favorite part of my training. The painful part is over, the body is already pumped a bit, and now I get to focus on the quality and unique movements that help me round out my fitness, physique, and are fun.

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CORE ISOLATION CRUSHER Body Parts: Abdominals & Obliques Time to Complete: 16mins Single KB Workout

4 ROUNDS: 20sec Single Arm KB Rack Pike Flutter Kicks R 20sec Single Arm KB Rack Pike Flutter Kicks L rest 20sec 40sec Tall Kneeling KB Horn Grip Alternating Press Outs rest 20sec 40sec Goblet L Seated PIke Leg Lifts rest 1:20

ISOLATION = VOLUME GAINZ. One great way to increase your total volume safely in training is to add isolation work. If you follow along you know I love compound lifts and doing heavy barbell work too. But I have a pretty defined limit to how much of that I can do and not over train and feel beat up.

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ARM ISOLATION MADNESS Body Parts: Biceps & Triceps Time to Complete: 12mins Single KB Workout

4 SETS: 1. 1-1/4 KB Horn Curls: 8 reps rest 15sec 2. Tall Kneeling 1-1/4 KB Overhead Tricep Extensions: 8 reps rest 15sec 3. Tall Kneeling KB Crush Grip Curls: 10 reps rest 15sec 4. Tall Kneeling KB Crush Overhead Tricep Extensions: 10 reps rest 90sec and back to 1

H OW I S I S O L AT I O N F U N C T I O N A L? The term functional really has ignited some strange debates and arguments over the years. LOOK EVERYONE. The ability to contract your muscles against resistance is important. I don’t care in what form that happens. We are in a battle against people NOT working against resistance (sedentary folks or people who only choose cardio). If we got everyone to lift weights, even if they all did isolation exercises and ZERO “functional” movements, we would have a much more resilient population that could do way more stuff that is considered “Functional.” Plus, isolation work is a great way to add volume to an otherwise heavily loaded up functional training program.

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FROM TOP TO BOTTOM FULL BODY FINISHER Body Parts: Chest, Abs, Lats, Glutes Time to Complete: 12-15mins Single KB Workout

4 ROUNDS: Single Arm KB Rack Bench Tucks: 8/arm rest 30sec Single Arm KB Bench Row: 8/arm rest 30sec Single Arm KB Bench Press: 8/arm rest 30sec Crush Grip Glute Bridge Bench Press: 12 reps rest 90sec and back to 1

BEACH MUSCLE FINISHER Body Parts: Biceps, Chest, Abs Time to Complete: 10-12mins Single KB Workout

EMOM X 10-12MINS (ALL 3 MOVES ON EACH MINUTE) KB Hammer Grip Bicep Curls: 4-6reps KB OffSet Push Ups: 5/arm KB Russian Twists: 6/side

EMOM FINISHER CHALLENGE - This is a 10-12mins Finisher Challenge. All you need is a single KB (roughly 8-16kg) The workout goes as follows. Every minute you perform all 3 movements with speed. Depending on where in the rep range you work there can be up to 28 reps per minute. Go lighter, move fast, and keep the pace up. Your goal is to complete the work in under 40sec every round with the goal closer to 20-30sec.

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UPPER BODY ON FIRE - CONDITIONING BIAS Body Parts: Abs, Biceps, Shoulders, Chest, Lats Time to Complete: 10-12mins Single KB Workout

UPPER BODY CHIPPER: 2 Rounds: 60sec KB Crush Grip Hollow Body Flutter Kicks 40 Tall Kneeling Single Arm KB Curl (20/arm - break it up however you want) 35 Tall Kneeling Goblet Press 30 Crush Grip Floor Press 25 KB Pull Over Wrapping up your training session and feel like you want a little more? I know the feeling. It doesn’t mean you didn’t go hard in your training. Don’t buy that BS. You can train hard and still feel like you want a little more at the end of your session. For that, I present the KB Chipper. I like placing these in a low pressure, not time format for added volume that is light and simple. Keep the loading light here and aim to complete these sets with as few breaks as possible. Light weight high reps = PUMP.

POSTERIOR CHAIN BLAST - CONDITIONING BIAS Body Parts: Hamstrings, Glutes, & Hips Time to Complete: 15-20mins Single KB Workout

EMOM X 15-20MINS (3 OR 4 ROUNDS): 1st - Right Arm Single Arm Swing + Split Clean: 4-5 complexes 2nd - Left Arm Single Arm Swing + Split Clean: 4-5 complexes 3rd - Supinated Horn Grip RDL: 10-12reps (Lower Slowly) 4th - Right Arm Cross Body Single-Leg RDL + Reverse Lunge: 4-5 Complexes 5th - Left Arm Cross Body Single-Leg RDL + Reverse Lunge: 4-5 Complexes Once you learn good movement patterns with the KB you can certainly build yourself up and start lifting heavier and reap huge rewards in how the body will adapt. Even in finishers like this you can play around using higher loads so long as you are efficient and can move fluidly between all movements.

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COACH’S NOTES ON FINISHERS WITH KBS OR OTHER UNILATERAL WORK WE OFTEN NOTICE ONE SIDE WAY STRONGER THAN THE OTHER. HERE ARE SOME TIPS ON HOW TO APPROACH THIS: It is very normal and common to have one side of our bodies that is stronger or more stable than the other. You may experience this in any of the workouts in this Ebook that require a unilateral bias. In our finishers that isolate parts of the body you may find these discrepancies showing up frequently. If that is the case, the best way to approach this in training is as follows.

Weak side first - When you perform an exercise in a workout it is best to perform the repetitions on your weak side first before moving to your stronger side. The result is that you get to lift on your weaker side when you are fresh and have the least amount of fatigue.

Weak side dictates loads - Your weaker side should always dictate the load you choose. If you can lift heavier with your stronger side it is wise to not do this. You don’t want to exacerbate the discrepancy by getting stronger on that side and leaving your weaker side behind.

AEROBIC EQUIPMENT SUBSTITUTIONS: If you are going to dive into one of our Aerobic Bodybuilding finisher workouts and you don’t have a rower or a bike, then consider a jump rope or running. The format we are using in this Ebook is 20mins of continuous rowing or biking with periodic stoppages. If a workout calls for a bike you can easily substitute a row and vice versa. This often equates to approximately a 400-600m Row, or 800m-1k Bike on each round. So instead of working off time points, you could perform the Aerobic Bodybuilding workouts as follows: On a 20min Clock Perform as many sustainable high quality rounds of the following as possible: Run 400/Jump Rope singles 2mins Exercise #1 Exercise #2 Exercises #3 …. Return back to the Run/Jump Rope Or use any available cardio equipment in a similar way.

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ACKNOWLEDGEMENTS Thank you to the following athletes who tested these kettlebell workouts! We appreciate your time and thoughtful feedback that helped refine this project.

Alexander Matter Alice Efland Alin Pica Amy Bullock An NGUYEN André Motzkus Bartłomiej Kosecki Caine Folkes-Miller Cameron Bonner Cara Meller Carina Schewe Carlos Mazon Cesar o sanchez-amaro Couerbe Josselin Dallanara Diaz-Gonzalez David Derrien Dominique Tarr Gerardo Goyeneche Janine Sy John petersson Jonathan Borg

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Julia Ehman KEVIN Booth Lauren Blanks Luis Recinos Luisa Funk Louise Loughlin Markus Hildebrand Mike Decker Nick Johnson Olivier Gilardi Phillip Bridges Ryan Tracy Ryan Yogokawa Samuel Burns Stephan Eriksson Steven Rigby Tho M’Bu Thomas Henri Timothy Velez Vasco Rodrigues

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WHAT’S NEXT? Join Persist to change your body and get fitter, faster, and stronger. Persist includes 3 tracks with done for you workouts that build you up week by week - whether you train with kettlebells only, or have a full set of equipment. Get my signature blend of bodybuilding and functional fitness to look good and move well - without injury or burnout. You’ll get a training app with workouts, demo videos, and athlete support right in your pocket.

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