Figure 8

The Good, The Bad, & The Ugly Kettlebell Workout 11

"Do not lie in a ditch, and say God help me; use the lawful tools He hath lent thee." -English Proverb


"The Good, The Bad, & The Ugly" Kettlebell Workout 11

Warmup: Synergy Dynamics

The Good: M3 Cleans M4 Push Press/ Jerks(if known)

The Bad: M3 Double Cleans M4 Double Push Press/ Jerks

The Ugly: R6, S36, S36 rest between rds Hand 2 Hand Swings (heavy bell) Figure 8's (med bell, NO HOLD & FULL SQUAT) Kettlebell Pushups (one hand on bell & the other on floor, switch hands every other round)



Rapid Fat Loss - CLICK HERE to get your copy.




These are the exact Kettlebells that we use at Synergy Kettlebell Training and we use them because Professional Grade Kettlebells are the best you can train with. Kettlebells are a tool for your fitness and I recommend always working with the best. They are exactly what you'll need to get the most out of your training whether your focus is on sport or fitness. The shape of the bell allows extended, high rep sets with as much comfort as possible.

The bell handle and body ergonomically conforms to the contours of the hand, wrist, and forearm. This is an important aspect of the top lifts (Jerk, Snatch, Long Cycle).

Personally, I don't use anything else for my own training and have seen my progress quickened directly because of using Pro-Grades.

Pyramid of Pain 3.0

This has got to be one of my absolute favorite workouts that I gave. In fact not one of my clients were able to finish inside of the time limit. So I put up a bounty of $20 and raised it with every unsuccessful class attempt. We are now up to a $35 pot and anyone of them can challenge it at any time for the cash.

All in all Pyramid of Pain 3.0 was a HUGE success and delivered one of the greatest kettlebell fitness workouts I have personally ever given. There were 2 before it and now here's the 3rd release of Synergy Kettlebell Training's signature Pyramid of Pain series. Find version 2.0 right here and challenge yourself: Pyramid of Pain 2.0


Standardized kettlebell weights: Men: light bell= 20kg, heavy bell= 24kg Women: light bell= 12kg, heavy bell= 16kg


Warmup: Synergy Dynamics

Your Fat Blaster 3.0: AFAP (AS FAST AS POSSIBLE) 20«»30«»40«»30«»20 (perform 5 rounds with the coinciding number of reps for each round)

* Figure 8's to a Hold (every time your hand switches and you come up with the bell that equals 1 rep)

Push Press or Jerks (split the rep number in half for each arm ex. 20 reps= 10r/10l, 30 reps= 15r/15l)

* Kettlebell Jump Squats

Kettlebell Hand 2 Hand(aka Darcy) Swings (every time your hand switches and you come up with the bell that equals 1 rep)


Good luck and I challenge you to finish in 30 minutes or less with the standardized kettlebell weights!!!

"Last Call" Kettlebell Fat Blaster Quickie Workout

Here's another great AND quick Kettlebell workout for you. This one I really, really liked and since it only takes about 20 minutes from start to finish you can do it pretty fast. Enjoy!

The theme is: "Last Call"

This is how it goes...

Your Warmup: 3 Rounds at 42 seconds each

Kettlebell Slingshots (Pass the kettlebell around your waist with your feet together[or one foot off the floor for added balance work] while keeping your hips & shoulders square & core activated with belly button drawn in.)
Figure 8's To A Hold
Jumpin Jax

Your Fat Blaster: Continuous running clock to 15 minutes.

There are 3 groups to pick from based on fitness and conditioning level. Choose which group you are in and stick with that one for the entire 15 min.
For example: If you like the spiderman pushups in Group C, but cannot perform the other 2 perfectly, then you must be in Group B. Your overall goal is to go as fast as you can inside of the 15 minutes to get as many rounds as possible.
Then when you perform this Fat Blaster again you beat your previous amount of rounds. Another goal is to move up to the next group if you are not in Group C.  Remember to choose only one group and stick with it.

Group A

5 Wall Pushups (pushups on the wall due to inability to perform them on the floor yet)
15 Bodyweight Squats
1 Stair Climb (We have 4 flights[10steps] that we go up and down. If you don't have stairs simply perform a very fast walk or jog about 50-100 yards- preferably uphill.)

Group B

10 Pushups (standard pushups on floor. Knees are not advised; however if you choose to use them your future goal will be to get off of them.)
20 Bodyweight Squats
2 Stair Climbs (the climbs can be at any pace as long as you are moving as fast.)

Group C

15 Spiderman Pushups (every time your leg comes up that's one rep.)
25 Jumping Squats
2 Stair Sprints (This is an all out sprint as fast as you can go up all 4 flights or sprinting for distance if you are without stairs.)


Synergy Yoga

Practice at your own risk, be safe and have a lot of fun on your Kettlebell fitness journey.
Comment below and tell me how it goes.