It’s time to lean up and get that bikini body or board shorts body. There is a huge difference between when you feel good at the pool taking your shirt off and when you don’t. This summer, be stoked to show off your lean tight body.
This is your ultimate summer workout guide! Find out which workout program is best for you!
For Women Who Need to Lose Fat:
16 Weeks of Kettlebell Burn 2.0
For Men Who Need to Lose Fat:
16 Weeks of Kettlebell Burn 2.0
For Men Who Need to Gain Muscle:
6 Weeks of Mass Made Simple
For Men Who Need to Lose Fat AND Gain Muscle:
Alternate 8 Weeks of Kettlebell Burn 2.0 with 6 Weeks of Mass Made Simple
For Baby Boomers:
Alternate Between 8 weeks of Kettlebell Boomer and 8 weeks of Kettlebell Burn
For Women OR Men Who Are New to Kettlebells:
Alternate Between 3 weeks of The 21 Day Kettlebell Challenge and 3 weeks of Enter the Kettlebell: Program Minimum
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Leaning Up for Summer:
What you really need is a good kettlebell fat loss program.
I’ve said it before: Most kettlebell fat loss programs suck big donkey nuts. They are done by trainers who really don’t know anything about kettlebells. Besides being ineffective (and they are terribly ineffective) they are borderline dangerous. If you do these programs you’ll get crappy results and/or get hurt.
On the flipside, most good kettlebell workout programs are made for strength and/or sports performance. While these programs are safe, powerful, and effective – just not effective for your goal. Many people have tried strength oriented kettlebell programs and found that while they got stronger, they didn’t necessarily lose a ton of fat.
The absolute best combination of fat loss effectiveness and awesomeness is Kettlebell Burn 2.0.
Kettlebell Burn 2.0 was written by Master RKC Geoff Neupert. Given that Geoff is one of the six Master RKC’s in the world (the highest level, that he could actually teach the RKC Certification on his own) you know you are getting the absolute highest level of kettlebell instruction.
At the same time, it’s an amazing fat loss program. If I had written a solid, full body kettlebell fat loss program, it would look a lot like Kettlebell Burn 2.0. Kettlebell Burn 2.0 is by far the best kettlebell fat loss program you can get.
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Women Who Want to Lose Fat
It’s pretty simple. Get Kettlebell Burn 2.0. Follow all four phases (16 weeks of workouts) and the Burn Nutrition, and you’ll be stoked.
The sales page doesn’t “sell” the program well, so don’t get hung up on that. There are tons of programs with prettier marketing that aren’t as good. So just take my word for it that the workouts are awesome.
Following Kettlebell Burn workouts, and the Burn Nutrition, I’ve seen my clients to lose 1-2lbs of fat per week of fat for the whole 16 weeks on really similar programs to this. Advanced women might lean up as much as 2-3% body fat each month on a program like this.
Of course the FTC has to remind me that I don’t know you or your situation or how hard you’ll work or if you’ll follow the food program or even your individual physiology, so there’s no way to know what your results would be. You might not get any results. But I’m just saying I’ve seen this kind of program produce killer results, and this is the kind of program I would recommend for you.
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Men Who Want to Lose Fat
Everything I said above. If fat loss is the goal, Kettlebell Burn 2.0 is your ticket. Do all four phases (16 weeks) straight through, and you’ll be stoked.
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Men Who Want to Gain Muscle
Mass Made Simple is a really savage mass program by Senior RKC Dan John. It worked for me, it’s worked for Dan’s athletes. It’s a really awesome and effective mass program.
Now, Mass Made Simple isn’t a kettlebell program, it’s a barbell program.
You’re probably going to need a membership to a gym, if you don’t have an Olympic barbell set at home. If you want to gain mass for real, that’s a small price to pay. Suck it up and go get a gym membership.
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Gaining Muscle AND Losing Fat
Ok, so when I did the reader survey I found out that most male readers are looking for the 300 body. And for most dudes that means you need to gain muscle AND lose fat.
It’s damn near impossible to do both at the same time. So what you need is a savage mass program and an awesome fat loss program. You’re going to alternate between Kettlebell Burn 2.0 and Mass Made Simple.
So you’ll start with Phase One and Phase Two (8 weeks) of Kettlebell Burn. Then you’ll do Mass Made Simple (6 weeks). Then you’ll do Phase Three and Phase Four of Kettlebell Burn (8 weeks) and then you’ll do Mass Made Simple again (6 weeks). Rinse and repeat until you look like Vin Diesel.
Besides the workouts alternating, you are going to alternate between bulking nutrition (caloric surplus) and cutting nutrition (caloric deficit).
While you’re bulking, if the scale isn’t going up, you aren’t eating enough. While you’re cutting, if the scale isn’t going down, you’re eating too much. There is no grey area. There are no questions. This is the law.
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If You Are New To Kettlebells
If you are new to kettlebells, you don’t want to jump right in to Kettlebell Burn 2.0. It’s an intermediate to advanced program.
How to know what level you are at: If you are still dealing with the kettlebell banging against your forearm on cleans and snatches, you aren’t intermediate or advanced, and you NEED to get Enter the Kettlebell (by RKC founder and Cheif Instructor Pavel) to bring you up to speed.
The Enter the Kettlebell Program Minimum* is actually an effective fat loss program, and it will definitely prepare you for Kettlebell Burn 2.0. Make sure to practice Cleans and Snatches before your swing workouts and get up practice.
*I wouldn’t do the ETK Right of Passage as a fat loss program. When you’re ready for the Right of Passage, you’d be better off doing Kettlebell Burn, as it’s designed specifically for fat loss. You could, if you chose to, alternate between 8 weeks of Burn with 8 weeks of ETK Right of Passage, if you include the pullups with the military presses.
Enter the Kettlebell Book or DVD? I recommend both (I always get both). But if you could only afford one, get the DVD. It’s different seeing it in motion.
In between 3 week phases of the ETK: Program Minimum, you should do the 21 Day Kettlebell Swing Challenge. Every time you come back to the 21 Day Kettlebell Swing Challenge, see if you can move up to the next level. After moving through all three levels, move up to the next heavier kettlebell.
When your cleans and snatches feel awesome, and you’re up to at least the 26lb kettlebell (women) or at least the 44lb kettlebell (men) for the ETK Program Minimum and for 21 Day Kettlebell Swing Challenge, then you’re ready for Kettlebell Burn 2.0.
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For Baby Boomers
The boomers came out in force to let me know that for all the articles about fit 20 and 30 year old celebrities on the Lose Stubborn Fat! Blog, there aren’t enough articles about all of the fit boomer celebs with rockstar bodies.
Fortunately, this summer, we’ve got a killer workout program just for Baby Boomers. Master RKC Andrea Du Cane just put together a totally amazing Kettlebell DVD – Kettlebell Boomer.
It has everything from screens to see what level you are at and what you can do, all the way through follow along workouts at multiple levels.
Kettlebell Boomer is one of the best kettlebell DVDs there is, for anyone, at any age.
Do phases of 8 weeks of Kettlebell Boomer alternating with 8 weeks (2 phases) of Kettlebell Burn 2.0. You get two programs from two Master RKC’s.
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Your Lean Hot Rockstar Body
If you aren’t following a program, you’re not going to get results.
If you follow a great program, you’ll get great results. Every week you’ll be leaner and more confident taking it off.
Rock these workouts, and this summer you’ll be dying to go to the pool and show off your rockstar body.
Josh Hillis, RKC2, CPT, PES, Z-MIS
P.S. You’ll notice all of these workouts have something in common: They’re all created by the absolute highest levels of certified kettlebell instructors. If you are going to do a kettlebell program, you want to get it from one of the best kettlebell instructors in the world, like Dan John, Senior RKC and world famous throwing coach, Geoff Neuper, Master RKC, Andrea Du Cane, Master RKC, and Pavel Tsatsouline, RKC Cheif Instructor and founder of the RKC system. These are the kinds of programs you want to do.
