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 WARNING: This eBook is for your personal use only.
You many NOT Give Away, Share Or Resell This
Intellectual Property In Any Way

All Right Reserved

Copyright © 2017 and Beyond – Strength & Applied Sciences, LLC. You may not
distribute this report 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.

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 Disclaimer:
You must get your physician’s approval before beginning this exercise
program. These recommendations are not medical guidelines but are for
educational purposes only. You must consult your physician prior to
starting this program or if you have any medical condition or injury that
contraindicates physical activity. This program is designed for healthy
individuals 18 years and older only.

See your physician before starting any exercise or nutrition program. If you
are taking any medications, you must talk to your physician before starting
any exercise program, including Kettlebell Workout Snacks™ program. If you
experience any lightheadedness, dizziness, or shortness of breath while
exercising, stop the movement and consult a physician.

It is strongly recommended that you have a complete physical examination

if you are sedentary, if you have high cholesterol, high blood pressure, or
diabetes, if you are overweight, or if you are over 30 years old. Please
discuss all nutritional changes with your physician or a registered dietician.
If your physician recommends that you not use Kettlebell Workout Snacks™,
please follow your doctor’s orders.

All forms of exercise pose some inherent risks. The editors and publishers
advise readers to take full responsibility for their safety and know their
limits. Before practicing the exercises in this workout, be sure that your
equipment is well maintained, and do not take risks beyond your level of
experience, aptitude, training and fitness. The exercises and dietary
programs in this ebook are not intended as a substitute for any exercise
routine or treatment or dietary regimen that may have been prescribed by
your physician.

Do not lift heavy weights if you are alone, inexperienced, injured, or

fatigued. Do not perform any exercise without proper instruction. Always
perform a warm-up prior to all forms of training.

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 Welcome to Kettlebell Workout Snacks™
Greetings Friend!

I’m excited to be able to help you move better, get leaner, and stronger using
Kettlebells!

I designed Kettlebell Workout Snacks™ with myself in mind, as a busy husband, dad,
athlete, and business owner it is VERY challenging to get in my own workouts.

I found myself only having 10-15 minutes of “free time”throughout my day (Is this
you?). I could not longer fit in my 30-45 minute kettlebell training, BJJ, run my
businesses and still be SUPER DAD!

I knew I had to find a better way to get it all in, as we all know, there is no such thing
as “finding balance”. We have to figure out how to manage and strategically plan the
time we do have.

That's the beauty of training with kettlebell, you really don't need a whole lot of
time. You can do A LOT of damage (in a good way) with one kettlebell in 10 minutes
(hello 5 minute snatch test!).

Kettlebell Workouts Snacks™ was designed to provide you and myself with a glossary
of quick 10-15 minute workouts for when life gets in the way and you only have
well, 10-15 minutes!

The workouts in this ebook are really simple and straight forward. I have broken
them up into single and double kettlebell workout categories.

What Size Kettlebell/s do I need?

The most you will need is a pair of medium sized kettlebells, but one kettlebell will
do the trick!

• Gentlemen: A pair of 16, 20, or 24kg bells.

• Ladies: A pair of 10,12, or 16kg bells

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8 Workout Programs that Boost Strength, Strip
Fat, and Will Not Take A Lot of Your time.

As stated, these workouts will be 10-15 minutes tops! All you will need is one
maybe 2 kettlebells and a countdown timer. More than likely you will be
performing as many rounds possible in the prescribed time above.

Be sure to use good form and not not choose a workout that is above your strength
or skill level.

I’ve listed the workouts from beginner to absolutely dreadful ;)

What is a “Kettlebell Complex?”

Without getting all technical on energy systems and what not (which you could
careless about), a kettlebell complex is simply a series of exercises strung together
by performing all the number of lifts (reps) for each exercise before moving onto
the next exercise.

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Example:
Swing x 5
Clean x 5
Press x 5
Squat x 5

You will perform all of the swings before moving onto the clean, then all of the
cleans before moving to presses, etc, etc…

This would be 1 completed complex. You would then perform as many rounds of
this example complex in 10-15 minutes (you determine the time).

Why Kettlebell Complexes?

Complexes are great for an individual that want’s to build lean muscle, strip
unwanted body fat, improve cardiovascular conditioning, and is EXTREMELY short
on time!

Kettlebell complexes are your one-stop-shop for everything strength and

conditioning.

What is a “Kettlebell Chain?”

This is where we will change things up a little (we call this “specialized variety”).
Using the same example above:

Swing x 5
Clean x 5
Press x 5
Squat x 5

You will perform 1 lift of each exercise sequentially until you’ve completed the total
number of lifts (reps).

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Example:
1 swing, 1 clean, 1 press, 1 squat
2 swings, 2 cleans, 2 presses, 2 squats

You would repeat this until you have completed 5 or what ever prescribed number
of lifts I have for you. This would be 1 chain completed. You would then perform as
many chains possible in the given time frame.

You see… same exercises, just different. This is what leads to massive strength gains
and massive strength gains leads to rapid fat loss.

Why “Kettlebell Chains?”

Chains pretty much do everything complexes can do as far as improving

performance, only they are a little (seriously “A LITTLE”) less sinister.

The main difference is chains for 1. allow you to change things up a bit with out
really having to change exercises. 2. chains will allow to really focus on the actually
technique (not that complexes are not technical) because you are slowly building
the volume (reps and sets) in a ladder / pyramid fashion.

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 Strength Lingo

If you’re unfamiliar with my programming I’d like to take a moment to get you up to
speed with some of the Ol’ strength and kettlebell lingo.

Here we go…

1. DSW = Double Swing

2. DCL = Double Clean
3. DMP = Double Military Press
4. FSQ = Front Squat
5. DSN = Double Snatch
6. TGU = Turkish Getup
7. DPP = Double Push-press
8. DJK = Double Jerk
9. 2H Swing = 2 handed swing
10.1H Swing = 1 handed swing

That’s all I can think of at the moment.

I think I have talk enough, lets get to the workouts, shall we?

– Hec

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 Single
Kettlebell
Programs

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 Back To Basics
This program is as barebones basics as you can get! The duration of this program is
4 weeks! You will be performing “ladders” (pyramids)

It will be based on the kettlebell two handed swing (2H Swings)! If you have the skill
and want to push yourself, progress to 1 handed swings (1H Swings). Reference pg.
4 for kettlebell sizes needed.

Set your timer for 15 minutes and perform as many ladders as possible with good
form in 15 minutes. (If you only have 10 minutes, then set your timer to 10 min)
Rest as needed between sets.

Weeks 1 & 3 - Ladders

Mon - 3, 5, 7, 9 (This completes 1 ladder)
Wed - 3, 5, 7
Fri - 3, 5, 7, 9, 12

Weeks 2 & 4 - Straight Sets

Rest periods: “Top of the Minute”

Example: Perform 11 swings

(This will take approx. 17 seconds, rest 43 second and repeat for 10-15 minutes)

Mon - 11/15 (11 reps for 15 total sets)

Wed - 8/15
Fri - 14/15

**If you opt for 1H swings, perform the same rep scheme but alternate hands
between sets!

Enjoy!

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 Back To Basics 2.0
BTB 2.0 we will be integrating the Turkish Getup (TGU) and the Goblet Squat
(GSQ). You will start each practice with two TGU’s on each side and finish each
practice with 3 TGU’s on each side.

Weeks 1 & 3 - Straight Sets

Mon - Sets of 8 two handed swings
Goblet Squat x 1,2,3,4

Wed - Sets of 6 two handed swings

Goblet Squat x 1,2,3

Fri - Sets of 10 two handed swings

Goblet Squat x 1,2,3,4,5

Following each set of swings you will perform goblet squats in the following
ladder.

Example: 8 two handed swing, 1 goblet squat, 8 two handed swings, 2 goblet squats
and so on. Perform as many sets and ladders of goblets squats possible in 10-15
minutes.

Weeks 2 & 4 - Straight Sets

Mon - Sets of 10 two handed swings
Goblet Squat x 1,2,3,4

Wed - Sets of 8 two handed swings

Goblet Squat x 1,2,3

Fri - Sets of 12 two handed swings

Goblet Squat x 1,2,3,4,5

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 Single Kettlebell Complex - Atos
Since this is a single KB complex, you will perform all the exercises on one side and
then without rest, switch sides an repeat! This program is also 4 weeks.

Weeks 1 & 4 - 3 sets , 120 second rest

Mon - CL x 4
SQ x 4
MP x 4
SW x 4

Wed - CL x 4
SQ x 4
MP x 4

Fri - CL x 4
MP x 4
SQ x 4
SW x 4
SQ x 4

Weeks 2 & 3 - 4 sets , 90 second rest

Mon - CL x 5
SQ x 5
MP x 5
SW x 5

Wed - CL x 5
SQ x 5
MP x 5

Fri - CL x 5
MP x 5
SQ x 5
SW x 5
SQ x 5
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 Atos 2.0
This complex will be quite the challenge, if you have not completed Atos, I
recommend backing up before attempting Atos 2.0

Weeks 1 & 4 - 3 sets , 120 second rest

Mon - SN x 5
SQ x 4
PP x 3
SQ x 2

Wed - SN x 5
PP x 4
SQ x 3

Fri - SQ x 3
SN x 5
PP x 4
SQ x 5
SW x 5

Weeks 2 & 3 - 4 sets , 90 second rest

Mon - SN x 6
SQ x 5
PP x 4
SQ x 3

Wed - SN x 6
PP x 5
SQ x 4

Fri - SQ x 4
SN x 6
PP x 5
SQ x 6
SW x 6
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 Double
Kettlebell
Programs

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Double Kettlebell training is WHERE. IT. IS. AT!

We will now be getting double the strength, double the calorie burn, double the fat
loss opportunities, and… We will do this in THE SAME TIME PERIOD!

This program we will be introducing a new exercise… The Double Kettlebell Clean
& Press. YEP! This baby is Pound for Pound the best kettlebell exercise on the
planet!

You will be performing one clean in between each press when your see “DCL+MP”
Lets get cranking! You will want to use a pair of bells you can press 8-10 times!

Strength Plan 803A

Weeks 1 & 3: 60 - 90 seconds between sets
Mon - DCL+MP x 2/10 (2 reps for 10 sets)

Wed - DCL+MP x 1/10

Fri - DCL+MP x 3/10

Weeks 2 & 4: 60 - 90 seconds between sets

Mon - DCL+MP x 3/10 (2 reps for 10 sets)

Wed - DCL+MP x 2/10

Fri - DCL+MP x 4/10

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 Strength Plan 803B
We will continue to build on 803A. We will now be adding the front squat (FSQ).
Volume in the plan will increase and we will be switching to “Ladders”.

At the end of each ladder you will perform 5 FSQ’s.

Weeks 1 & 3: 60 - 90 seconds between sets

Mon - DCL+MP (1,2,3) x 3 Ladders
Perform 5 FSQ after each ladder

Wed - DCL+MP (1,2,3) x 2 Ladders

Perform 5 FSQ after each ladder

Fri - DCL+MP (1,2,3) x 5 Ladders

Perform 5 FSQ after each ladder

Weeks 2 & 4: 60 - 90 seconds between sets

Mon - DCL+MP (1,2,3) x 5 Ladders

Perform 5 FSQ after each ladder

Wed - DCL+MP (1,2,3) x 3 Ladders

Perform 5 FSQ after each ladder

Fri - DCL+MP (1,2,3,4) x 4 Ladders

Perform 5 FSQ after each ladder

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 MEtCon 101
This program is based on something we in the program design profession call
“Metabolic Conditioning or ‘MetCon’” Body fat literally has NO place to hide!

Your rest periods will be a “work to rest ratio (W:R)” and we will be doing a 1:3 W:R
ratio. SO, if the set takes you one minute to perform, you will rest 3 minutes (1:3)…
Make sense? (You will want to use a really light pair of bells on the one)

Weeks 1 & 3 - 20 seconds of work per exercise, 4 sets

Mon - DSW x 20 seconds
DCL+MP x 20 seconds
FSQ x 20 seconds

Wed - DSN x 20 seconds

FSQ x 20 seconds
DSW x 20 seconds

Fri - DMP x 20 seconds

DSN x 20 seconds
FSQ x 20 seconds
DSW x 20 seconds

Weeks 1 & 3 - 30 seconds of work per exercise, 3 sets

Mon - DSW x 30 seconds

DCL+MP x 30 seconds
FSQ x 30 seconds

Wed - DSN x 30 seconds

FSQ x 30 seconds
DSW x 30 seconds

Fri - DMP x 30 seconds

DSN x 30 seconds
FSQ x 30 seconds
DSW x 30 seconds

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Are you still alive? MetCon 101 was pretty brutal!!

Ok, Moving on…

The SNATCH!
This is a sample program from one of my [soon to be publishes] books The SNATCH!
All you will be performing is the Double Kettlebell Snatch, one of my favs! You’ll
want to use a pair of bells that you can double snatch at least 10 times!

Weeks 1 & 3 - Set a timer for 15 minute (10 if your in a hurry)

Mon - (1,2,3) Ladders, perform as many ladders possible in 15 minutes.
Wed - Sets of 2
Fri - Sets of 5

Weeks 2 & 4 - Set a timer for 15 minute (10 if your in a hurry)

Mon - (1,2,3,4) Ladders, perform as many ladders possible in 15 minutes.
Wed - Sets of 3
Fri - Sets of 6

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 That’s a WRAP!
I HIGHLY recommend journaling and tracking each and every training session.

• What went right

• How each lift felt
• How many reps / ladders complete, etc…
Here’s what my journal looks like…

Here’s what one of my entries looks like.

Title: DL PLAN 220A

Week # 1 - 30NL (30 reps)

Monday - 25 Jan - 12NL

55% x 3
65% x 3
75% x 3, 2
80% x 1

Then to the left I had commentary for each lift. Pretty simple.

In Strength,

– Hec

P.S. – I’d love to hear your results after each workout AKA: Program ;)

Email them here: hector@hardstylekettlebell.com

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