Module 1

Copyright 2010. Integrated Fitness Solutions, LLC. All Rights Reserved.


The Kettlebell Burn 2.0 Training Plan

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All Rights Reserved Copyright © 2010 – Integrated Fitness Solutions, LLC. All rights are reserved. You may not distribute this eBook in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review. Disclaimer I am not a doctor nor do I play one on TV. This product is not intended to treat or diagnose any symptoms, illness, or disease. Consult your physician to ensure that this exercise program is right for you and you are able to perform it safely without injury. The author accepts no liability for any injury or illness as a result of engaging in this exercise program. Perform it at your own risk.


KETTLEBELL BURN 2.0 - PHASE 1

“The Indoctrination - Part 1.”

The purpose of this phase is to help you build the strength and the conditioning for future phases. Each phase of Kettlebell Burn is built off the preceding one(s) and becomes sequentially more challenging. PROGRAM DESIGN: The first four weeks of Kettlebell Burn is designed to be relatively simple. The less moving parts, the harder something is to break. And if for some reason it does break, the easier it is to fix. Phase Oneʼs training template is based on the very easy to use “A-B Split.” It means that you alternate each workout between SESSION A and SESSION B. Hereʼs what that would look like over the next four weeks: DAY 1 DAY 2 DAY 3 WEEK 1: A B A WEEK 2: B A B WEEK 3: A B A WEEK 4: B A B This means you are performing each workout six times in a four-week period. SEGMENTS: Each workout is broken up into Segments, or time periods, for each training session. Each segment has a different focus and different purpose. Each segment is designed to strengthen another segment in the training week. Each exercise in each segment is also designed to do the same.


There are three (3) segments to each workout. Segment 1: Strength This segment is designed to increase your overall strength levels which is necessary to produce more force. Increased force production allows you to do two things:

Build more muscle. This is necessary to increase your metabolism and change the shape of your body.

Burn more energy. The more force you can produce, the more energy your body requires, therefore the more calories you burn.

Segment 2: Metabolic Pairings This segment is designed to make you do work, and lots of it, plain and simple. Performing lots of work requires lots of energy. That energy has to come from somewhere and thatʼs from energy stored in your body both as carbohydrate and fat. The best way to accomplish lots of work is to manage fatigue. The best way to manage overall fatigue is to spread it around between all the muscles at any given time. This portion contains a lot of high quality movement that requires a lot of energy. You will perform one exercise and then immediately perform the next exercise in the pairing. It is designated in the workout like this:

B1: Exercise a B2. Exercise b

Rest only if and when necessary during this segment. Segment 3: Finishers As the name suggests, this portion of the workout is designed to gas you – to make you work as hard as possible in a given period of time. Do the best you can to complete the work contained in this period. If for some reason you complete this portion and find it easy, you will need to use the “amplified” versions. These workouts are designed to strengthen and fortify your body, and making you resilient while stripping the fat off your body. And just to keep you on track, Iʼve added time limits to each segment. This is known as “density training” and was popularized a couple of years ago by Strength Coach Charles


Staley, but has also been used quite successfully by Ethan Reeve, Head Strength and Conditioning Coach at Wake Forest University. This allows you to measure your progress from workout to workout, week to week. You simply attempt to get more reps in each workout. By the end of your six workouts with both Workout A and Workout B you should notice a drastic improvement in your performance.

THE PROGRAM DETAILS SESSION A. A. Strength: Perform the following exercise for 15 minutes. The Get Up, Left and Right, start with your weaker side.

Perform 1-3 reps with a kettlebell thatʼs your 5 Rep Max Rest only as and when needed.

Rest 2 to 3 minutes, then… B. Metabolic Parings: Perform the following exercises for 15 minutes. B1. Goblet Squat B2. Staggered Stance 1 Arm Row, Left and Right, start with your weaker arm

Perform 5-6 reps per set of each exercise with your 10 rep max (10RM) Rest only as and when needed

Rest 2 to 3 minutes, then… C. Finishers: Perform the following for 10 minutes for the appropriate intervals. 2 Hand Swings:

• Week 1: 20 seconds of work, 40 seconds of rest • Week 2: 30 seconds of work, 30 seconds of rest • Week 3: 40 seconds of work, 20 seconds of rest • Week 4: Rest - No finishers.

SESSION B.


A. Strength: Perform the following exercise for 15 minutes. The Clean and Press, Left and Right. Start with your weaker side.

Perform ladders* of 1,2,3 with a kettlebell thatʼs your 5 reps max (5RM). Rest as needed, when needed. Minimum goal: 3 ladders in 15 minutes.

*Ladder: Reps increase or decrease as specified from set to set. In this case, ladders of 1,2,3 mean the following: Set 1 – 1 rep; Set 2 – 2 reps; Set 3 – 3 reps; Set 4 – 1 rep, and so on…

Rest 2 to 3 minutes, then… B. Metabolic Parings: Perform the following exercises for 15 minutes. B1. Get Up Sit Up, Left and Right. Start with your weaker side B2. Reverse Lunge, Left and Right, start with your weaker leg

Perform 5-6 reps per set of each exercise Rest only as and when needed For the Reverse Lunges, you have several options as to how to hold the

kettlebell: Hold it with two hands on the chest Hold it with one hand in the suitcase position by your side Hold it with one hand in the rack Hold it with one hand over head like the Get Up

Each is incrementally harder than the former Rest 2 to 3 minutes, then… C. Finishers: Perform the following for 10 minutes for the appropriate intervals. 2 Hand Swings:

• Week 1: 20 seconds of work, 40 seconds of rest • Week 2: 30 seconds of work, 30 seconds of rest • Week 3: 40 seconds of work, 20 seconds of rest • Week 4: Rest - No finishers.

If you havenʼt already done so download Your Kettlebell Burn Training Log Here. (This sheet is ONE weekʼs worth of training. Print out 16 copies for yourself.)



“The Rule Breaker.”

In this phase, we, like Emeril, are going to “kick it up a notch.” You will be performing more reps with the same weights you used in Phase 1. And by “more reps” I mean more reps per set. In fact, we are going to use some “bodybuilding” style rep ranges to focus on different muscle fibers (Type 2a) and increase your bodyʼs fat burning potential. Youʼll like it. When itʼs over. A. Strength Focus: 15 minutes

• 3 reps per set, with 5RM from Weeks 1-4 for 15 minutes. • Perform as many sets of 3 reps as you can in the allotted time frame using

perfect form. If your form falters, you stop that set. • Rest as long as needed between sets – no more.

B. “Breaking the Rules” – GH Emphasis: 15 minutes

• Antagonistic Pairings in circuit format (4 exercises, 2 pairings) • Rep range: 8-12 reps • Rest periods: 45-60s

C. 10 Minute Finisher 1 Hand Swings – Switching hands every work set

• Week 5: 15s work, 15s rest • Week 6: 20s work, 10s rest • Week 7: 30s work, 30s rest • Week 8: Rest - No finishers.

THE PROGRAM DETAILS SESSION A. A. Strength: Perform the following exercise for 15 minutes. The Get Up, Left and Right, start with your weaker side.

• Perform as many sets of 3 reps with a kettlebell thatʼs your 5 Rep Max


• Rest only as and when needed. Rest 2 to 3 minutes, then… B. Metabolic Parings: Perform the following exercises for 15 minutes. B1. Goblet Squat B2. Staggered Stance 1 Arm Row, Left and Right, start with your weaker arm

• Perform 8-12 reps per set of each exercise with your previous 10 rep max (10RM)

• After completing B2, rest 45-60 seconds and then perform another set. Attempt as many sets as possible in the 15-minute time frame.

• Add more reps to each set of each exercise, from the previous workout. For example, in 15 minutes you completed sets of 12, 10+10 on the Goblet Squat and L+R Rows respectively on your sets last workout, you may attempt 12, 11+11 in your next workout.

Rest 2 to 3 minutes, then… C. Finishers: Perform the following for 10 minutes for the appropriate intervals. 1 Hand Swings – Switching hands every work set


SESSION B. A. Strength: Perform the following exercise for 15 minutes. The Clean and Press, Left and Right. Start with your weaker side.

• Perform as many sets of 3 reps with a kettlebell thatʼs your 5 rep max (5RM). • Rest as needed, when needed.

Rest 2 to 3 minutes, then… B. Metabolic Parings: Perform the following exercises for 15 minutes.

B1. Get Up Sit Up, Left and Right. Start with your weaker side


B2. Reverse Lunge, Left and Right, start with your weaker leg

• Perform 5-6 reps per set of the Get Up Sit Up • Perform 8-12 reps per leg per set of the Reverse Lunge • Rest only as and when needed • For the Reverse Lunges, you have several options as to how to

hold the kettlebell: o Hold it with two hands on the chest o Hold it with one hand in the suitcase position by your side o Hold it with one hand in the rack o Hold it with one hand over head like the Get Up

Each is incrementally harder than the former Rest 2 to 3 minutes, then… C. Finishers: Perform the following for 10 minutes for the appropriate intervals. 1 Hand Swings – Switching hands every work set




“The Indoctrination - Part 2.” During Phase 3, we are introducing a couple of “new” exercises, which I have sneakily been preparing you for without you knowing it. (Itʼs for your own good...) The first is the Snatch. The second is the Single Leg Deadlift. While the template is quite similar to Phase 1, it is not exact and I can promise you it has quite a different feel. Enjoy! SESSION A: A. Strength: Perform the following exercise for 15 minutes Snatches for 15 minutes

• Perform ladders of 1, 2, 3 Left and Right. Use a heavy bell, preferably a 5RM. • Rest as needed

B. Metabolic Pairings: Perform the following exercise for 15 minutes Get Up for 15 minutes

• Perform 1 Left, then 1 Right • Rest as needed

C. Finishers: Perform the following for 10 minutes 1 Handed Swings

• Week 9: 20 seconds on, 10 seconds off • Week 10: 30 seconds on, 30 seconds off • Week 11: 40 seconds on, 20 seconds off • Week 12: Rest


SESSION B: A. Strength: Perform the following exercise for 15 minutes Contra-lateral Single Leg Deadlifts (Hold kettlebell in opposite hand from foot thatʼs on the ground.)

• Perform ladders of 1, 2, 3, Left and Right • Use a “heavy” bell relative to this exercise • Rest as needed

B. Metabolic Pairings: Perform the following exercise for 15 minutes Clean and Press and Front Squats for 15 minutes

B1. Clean and Press a heavy bell for 3 to 5 reps, then B2. Front Squat with same bell for 3 to 5 reps

• Perform both exercises on the Left side, then perform both on the Right

side • So, Clean and Press, left side for 3-5 reps, then Front Squat, left side for

3-5 reps, then repeat on the right side.s C. Finishers: Perform the following for 10 minutes 1 Handed Swings - 10 minute Finisher

• Week 9: 20 seconds on, 10 seconds off • Week 10: 30 seconds on, 30 seconds off • Week 11: 40 seconds on, 20 seconds off • Week 12: Rest - no finishers



“The Ultimate Burn.”

While this template has some similarities to Phase 2, it is not exact and I can promise you it has quite a different feel. Youʼve been pushing it very hard for the past 12 weeks, and now itʼs time to change the template and reap even more gains. Enjoy! SESSION A: A. Strength: Perform the following exercises for 15 minutes

• Snatches: Perform 3 reps per set. Use the same kettlebell used in Phase 3. • Perform as many sets as possible in 15 minutes • Rest as needed

B. Metabolic Pairings: Perform the following exercises for 15 minutes B1. Reverse Lunge, L, R B2. Staggered Stance 1 Arm Row, Left and Right, start with your weaker arm

• Perform 10-12 reps per arm with previous 10 Rep Max (10RM) • Perform weaker side first • Perform as many sets as possible in 15 minutes • Rest as needed (no more than 45 seconds)

C. Finishers: Perform as many reps as possible in 10 minutes The Get-Up – use the same kettlebell as Phase 3.

• Weeks 13-15: 1 rep per side, rest as little as needed. • Week 16: No Finisher.

SESSION B: A. Strength: Perform the following exercise for 15 minutes Contra-lateral Single Leg Dead Lifts for 15 minutes (Hold kettlebell in hand opposite from foot on the ground.)


• Use the same kettlebell as you did in Phase 3. • Perform as many sets of 3 reps as you can in the allotted time frame using

perfect form. If your form falters, you stop that set. • Rest as needed

B. Metabolic Emphasis: Perform the following exercises for 15 minutes Complex: Cleans + Front Squats + Presses Complex = All exercises performed sequentially for prescribed reps

without rest and without putting kettlebell down between reps or sets Example: 5 Cleans + 5 Front Squats + 5 Presses

• This should be the same size kettlebell you started with in Phase 1. • Perform complex on left side then immediately on right side. • Perform as many complexes of 4 - 5 reps each as possible in 15 minutes. • Rest as needed.

C. Finishers: None. After 16 weeks, take one week off from all training - you deserve it!

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Module 1