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Keith Weber's extreme kettlebell workout

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A superbly muscled specimen of righteous manhood himself, physical therapist Keith Weber rips you through a blistering
set of ball-buster kettlebell drills designed to raise the bar on your athletic potential—then leap over it.



Weber's pounding Extreme Kettlebell workout will give even the most seasoned athlete fresh legs—and the
inspiration to take his game to the next level.



Lesser mortals: simply use lighter bells to start with, until you are ready to join the serious ranks of the
super-conditioned.



Become a well-oiled, unstoppable machine and discover what toughness is really all about, with The Extreme Kettlebell
Cardio Workout.



Here's a breakdown of what you'll experience when you dive into Keith Weber's brutal shakedown:



The Manmaker

Bang off with a series of challenging, hi-octane drills: 10 thrusters/side, 10 clean and presses/side, then 10 OH
squats/side, 10 windmills/side, and finally 10 swings or snatches/side.



The Upper Body Blast

Continue with a blistering series of upper body oriented exercises strung together in push-pull fashion in order to
prevent over-emphasizing one particular movement pattern and to avoid burning out too early. One side of the body,
preferably the non-dominant side, is worked first, then the other. Places deliberate and unforgiving stress on the
respiratory muscles. The exercises include, in order, windmills, push presses, cleans, clean and presses, rowing,
pushups, upright rowing, then finally the hot potato drill.



The Leg Burner

You ain't kidding! If you're not ready for this you could feel like you'd sucked on gasoline then thrust a burning torch
down your throat. Could be called the lung burner as well because of the intensity of this series. Just be
prepared… 10 overhead sq/side, 10 squat kicks/side, 10 overhead lunges/side, 10 tactical lunges/side, 10
swings/side, and finally 20 bodyweight squats.



The Swing Workout

Still standing? Then pound out a series of swing variations interspersed with the hot potato drill to allow the hip and
thigh muscles to recover slightly, while keeping the heart rate high and working the core in a different way. The swing
variations include one handed swings, high pulls, clean and presses, cleans, then back to standard swings. The clock
says it only took 6:45, but you'll swear the clock lied as every cell in your body screams for relief…



The Slingshot

But wait, there's more savagery to be enjoyed: between the legs pass variation of the Slingshot is performed between
sets of 2 handed drills including squats, overhead push presses, tactical lunges, thrusters. That'll teach you!



The Turkish Getup

A "nice" way to finish off. 5 sets per side consisting of 2 getups, 2 overhead squats, 2 windmills, then 10
swings (2 handed) before switching sides and repeating the sequence. A good focus training as it is difficult to
breathe, concentrate on form, and keep pushing through the fatigue at this stage of the training session. Also a
dynamite routine done on its own.



Core Workout/Cooldown

Administer the final smacks to your battered body with this highly demanding routine cunningly crafted to scorch the
pre-fatigued core muscles as well as hammer the last remnants of your cardiovascular system. This workout is unorthodox
in the sense that the reps are high relative to what would be recommended for pure strength purposes. Live with it!



Do you like the psycho-satisfaction of murdering your abs? Is that what you get off on? Do you feel that you haven't
really worked out unless your abs are contorting in pain? Then here's the perfect Killer drills for you, you devious
twisted person…



The evil drills span from situps with the bell, crunch variations, lateral leg raises, floor wipers, Russian twists,
partial get-ups for the obliques, frontal leg raises, followed by a brief stretching session, to bring you back from
hell…



If you feel you're not yet man enough to follow along for the entire Extreme Kettlebell Workout in one shot, then Keith
has some advice for you:



"I designed the routines to be as different as possible from one another so if a person wanted, they could do one
routine a day and have worked their entire body by the end of the week. I also wanted it to be possible to do the entire
DVD in one session by carefully distributing the load so a person would not have to quit because a particular bodypart
was too fatigued to continue.



The only reason a person should be unable to complete the whole hour would be more due to a low lactate threshold and/
or difficulty tolerating the pain associated with prolonged oxygen debt. I made the rep counts all to 10 so a person
could start out doing say 5 reps of each exercise in a routine, then progress up to 10 as their fitness improves. Also,
some people I have talked to said they like to alternate between a heavier and lighter bell depending on their goals for
that day."



Have at it—and let us hear about your results! 

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