I followed this program for 9 weeks. Only by making push-ups very explosive according to instruction`s given by Luka my pench press max. went from 80kg to 95kg. I dont train pench just wanted to know the effect of fast push-ups. I`m 50 year`s old now, so i`m quite content to this result. Great program 😊

@HardstyleKettlebellPro

Жыл бұрын

Awesome 👌

Swings and push ups.... Simple things are the best! Always! Best regards from Poland!

Three years ago, part of my colon exploded. I had three surgeries, a colostomy bag and a weight loss of 16 Kg. I was released from the hospital around the same time as news of a new type of virus sweeping through the city of Wuhan. I was weak, my abdominal muscles had been sliced through, walking was painful due to my back muscles doing all of the work. The red scars made me look like a Freddy Kruger's sparring partner. Thankfully, I started working from home and learning how Zoom worked. After I finished teaching, I went for longer and longer walks (it was an accomplishment when I could walk a kilometer without resting) and bicycle rides. By the middle of summer I could start doing push-ups again without the abdominal pain making me pass out. In September, I had to start going back to work, but thankfully, I was stronger and somewhat pain free. Classes were shortened and I could start using my only kettlebell (12 Kg) which I kept at school. I also started doing push ups between kettlebell sets. One year after my surgery, I was doing 300 alternating swings and 300 push ups 4 days a week. I wanted to keep it up, but the work schedule changed and I had less time to do my routine. I would love to get the time to get into that rhythm again, especially since I bought some heavier kettlebells.

@joalvarez6252

Жыл бұрын

Gawd damn brotha! How goes it?!

@plaidchameleon25

Жыл бұрын

@@joalvarez6252 I'm doing well brotha. My work schedule has changed yet again, and I'm fighting a vicious sinus infection so workouts are on pause for the moment. I had planned to be well on the way to getting ripped by now, but I should be able to get back on that fitness journey in a week or two.

@joalvarez6252

Жыл бұрын

@@plaidchameleon25 Thas wusp man, Never Quit, I hope all turns out well for you! I just picked up 20lb and 25 lb kettlebell, these kbells are the shiet! be safe brotha!

@shakt77

Жыл бұрын

What was the cause of the explosion? I'm sorry to hear that happened to you

@plaidchameleon25

Жыл бұрын

@@shakt77 Thanks for your sympathy. I never really found out why my colon popped. I don't really think my doctors knew either. Of course, I am in Japan and although my surgeon was relatively well-spoken in English, there may have been some things lost in translation.

Brother, your content is so amazing.

Thank you for this excellent program. Also theory part explained perfectly 😊

Excellent Louka!🙏👍💪

Going to give this a go. Thanks!

I'm gonna give it a go. Thanks for the information

Just did my first session of this. Decent workout!

Ok, nice and simple with intensity.

Thank you 🙏💪🏼

I bought the Q&D book the day it came out and while it is simple, the time factor means that you need to stay mentally focused. Especially with the 5 reps every 30 seconds, you need to be ready to go and have a good visible timer... start a set late and you get way off time for the next sets. In the book, Pavel references "Victor" as the special operator that inspired this program. It is included in the Q&D book as a way to shake things up after doing the written program as directed for a long time. I really like this program and it produces good results for a 30 minute investment.

Great channel , great wokout

I love this plan, thank you for a great explanation Louka!!!!

@HardstyleKettlebellPro

11 ай бұрын

Glad you like it!

Just finished my first session on this program. It might be simple, but damn it's actually fun and seemed to do the trick! Going to aim for 4x weekly. Curious to see the effects in a few weeks. Thanks Louka

Will be doing it

This looks fun I have to try this

love it

Sir, thanks very much for this. I am fascinated by all things AGT. As always your channel is highly informative and rooted in realistic fitness, Sisu to you!

@HardstyleKettlebellPro

Жыл бұрын

You are most welcome

I tried Q&D for awhile, if I remember right , it’s prescribed intervals were more complicated. I found myself spending more time worrying about the timing than just focusing on the training. Every 90 seconds is a lot more doable. (Though seems closer to A+A

that will be my next workout, it sounds interesting and I trust a lot SF

Thank you. Awesome workout for 30 minutes at a time. At 74, I'm looking forward to getting back to working out after dealing with skin cancers for the last five years. I think I've got my last one. Stopped house sitting for thankless shits, and have not felt so good for 25 years after the divorce and left with a $400 car. Now I live in a woke-free zone, and am getting a life.

@HardstyleKettlebellPro

Жыл бұрын

Power to you!

@SammifromMiami

5 ай бұрын

Drive on brother! I’m on the same path at 62 , minus the cancer. Unless you consider my wife a form of cancer.

Its gonna be explosive!!!

Interesting program! Similar structure to Simple & Sinister, right? And, excellent instructions & tips!

this is amazing workout, started last week on it, wondering what warmup can I do for this kind of workout? thanks

I did this plan two years ago, with dips instead of push-ups, and I loved it. Will do it again for sure.

@ernielambert7419

Жыл бұрын

How do you do speed dips?

@brawndothethirstmutilator9848

Жыл бұрын

Ernie Lambert, Bands. It achieves “over speed” and extra eccentric without compromising safety by actually having to do speed-reps.

@SaucedOso

7 ай бұрын

Good choice. Dips are king for upper body. Definitely superior to pushups

I’m a noob with the kettlebell(s). Once I get the swing of it😅.. I’ll employ this program. I can see results in the mirror already.

Great program and clear instructions! What are those bands called where can one get them?

Me encanta, lo suelo hacer e intercalo con días en los que mezclo TGU + deadlift (entrenamiento minimalista también)

@loisguga1

Жыл бұрын

Luismi, he entendido bien? Se hacen 10 swing y descanso hasta el 1.30 donde hago 10 flexiones, y vuelvo a descansar hasta 3 minutos donde empiezo de nuevo?

@luismilozano

Жыл бұрын

@@loisguga1 Swing, flexiones....swing, flexiones por 30 minutos

I love your content. I appreciate Pavels material and the impact he has had on the fitness world in the west. He essentaily made high end trainjng available to the masses. That said I do find it humorous that in one of his books, I dont recall which one (it was one of gis earlier books), he says that the oush up exercise is a worthless exercise for anyone other than a boxer who woukd benefit from the enduarance aspect that woukd help him to throw a lot if ounches every round. This is of course power pushups but it still makes tou feel like sometirme we mystify things a little too much. Sometimes if we just trust our judgement and experience it will go aomg way. Its similar to his friend who just ran uo thr stairs and did power push ups.

@HardstyleKettlebellPro

3 ай бұрын

I believe it was high reps push-ups to build endurance in their arms

Thank you for this short comprehensive explanation 💪🏽

I like this minimalist type of training. I am going to do this program regularly and see how it does for me 🙏😁

@momcilojabucilo9320

5 ай бұрын

How is it going for you?

One minor comment: have the band under your armpit not over your shoulders for more comfort. The added difficulty is about the same.

If you start at each 90 sec interval, you are resting 90 sec like he says. You are resting the remaining part of 90 sec.

@randolphpinkle4482

Жыл бұрын

Yes, that would add up to 100 swings and 100 pushups in 30 minutes. A decent if a little easy workout.

In quick and the dead there are some protocols which are snatch only. If we wanted to apply that to the protocol in this video would be it 10 snatches right at 0.00 then 10 snatches left at 90seconds then continue to alternate every 90 seconds? Or is 10 snatches per side too many? Please advise. Many thanks

@HardstyleKettlebellPro

Жыл бұрын

Correct, switch arms every set

@fullmerfitmindandbody

Жыл бұрын

Probably would only go 15 mins though, which would equal 100 snatches. The book seems to be really big on capping off the power movements at 100 reps for the day.

Thank you for a great video that explains this clearly. I have read Q& D and have just finished A+A. My question is will Plan 015 help in fat loss? I understand you cannot outrun a bad diet...

@HardstyleKettlebellPro

5 ай бұрын

Yes

Looks like a fantastic program! I'm looking for the simplest workouts out there and this totally fits the bill. I do want some clarification - are the exercises done every 90 seconds or do the exercises and wait 90 seconds then progress to the next? I'm hearing do the exercises and then rest for 90 seconds. Thanks!!!

@HardstyleKettlebellPro

6 ай бұрын

Every 90 seconds

For clarification: Rest periods are 90 seconds or 75 seconds? Is it :15/1:15 or :15/ 1:30 work/rest?

@HardstyleKettlebellPro

Жыл бұрын

Perform the exercises every 90 seconds. Rest may vary between exercises

These rest periods feel totally alien. I need to read the book.

@HardstyleKettlebellPro

6 ай бұрын

It's always best :)

I’m working through a movement program for another 6 weeks and I do some deadlifts/barbell rows 1-2 days a week because a strong back is the most important physical goal I have. I was planning on Q&D for 12 weeks for the mitochondria benefits, then peaking with AXE for 6-12 weeks. Then probably roll through those three again. Did you do any other training in addition to Q&D, like some deadbugs or hanging etc for warm ups or for possible gaps in a minimalist program? Thanks Coach!

@HardstyleKettlebellPro

4 ай бұрын

Definitely you can do all those. Everyone is different. You can really add what you like in terms of variety/movement prep.

Looks like a great program. I am curious if this will have similar or better benefits than the S&S program? The great thing about push ups is the accessibility..if you don't have a kettlebell or your traveling you could easily replace the swings with sprints or jumps. To lessen or increase the resistance for the push ups could you just do an easier or harder variation? For example to make it easier you could do them on your knees with your hips still straight or do the pushups with your hands on a raised surface like a coffee table or even a wall if needed. To make it harder maybe have your feet on a raised surface or even do one arm pushups. One arm push ups might alter the ten reps so that might be an issue.

@HardstyleKettlebellPro

Жыл бұрын

Get the book the Quick and the Dead

so to clarify - swings for 20-30 sec - however long 10 reps will take and then 1:30 min on top of it right?

@HardstyleKettlebellPro

Жыл бұрын

Yes Correct

The original QnD was do both swing sets then both pushups correct? Plus the 5/4 variation and snatch versions?

@HardstyleKettlebellPro

11 ай бұрын

Yes sir

I am 58 years old and love kettlebell swings. It is hard to lift up my body during plank. Is the workout similarly effective if I replace it with hindu pushup? Thank you.

@HardstyleKettlebellPro

10 ай бұрын

Not exactly. The program calls for explosive Pushup to maximize speed and intensity

Can you occasionally switch push-ups for dips with this protocol?

@HardstyleKettlebellPro

11 ай бұрын

Yes

Were to buy Bands

This is a great video! Tried the workout last night. Coach, I have a question - if the 10 reps don't seem challenging and I can't get an elastic band / heavier kettlebell, can I increase the reps to 15 or 20 within the same timeframe? Or it is important to stick to the 10 reps and increase the weight if needed?

@HardstyleKettlebellPro

4 ай бұрын

Stick with 10 reps for the plan. To make it more challenging, add more power to your Swing or add weight.

@Siberian_valenok

4 ай бұрын

@@HardstyleKettlebellPro understood, thank you for the answer. Just curious what if you modify this to be 15 mins, but with 20-25 reps?

that is a pretty minimalist program

Hi please advise what exercise could replace the kettlebell swings if you wanted to do a pure body weight version for example if u are on holiday and can’t get a kettlebell

@HardstyleKettlebellPro

Жыл бұрын

kzread.info/dash/bejne/ant-2q2qkZDbgdI.html

Can you do this in conjunction with the fighter pull-up program?

@HardstyleKettlebellPro

Жыл бұрын

Possibly

Is this program, 3 times a week, enough (for an average person just wanting to be healthy) or should I be adding other workouts at the same time?

@HardstyleKettlebellPro

10 ай бұрын

It really depends, but 3 is a great start 😀

Am I supposed to add this workout to other workouts I do or to perform only this specific plan for a period of 1.5 to 3 months?

@HardstyleKettlebellPro

Жыл бұрын

Both options are feasible

Do you know how to do kettlebell/dumbbell swings or similar exercises as a steady state workout that has the same aerobic adaptations as running? I am especially needing low impact exercises that increase heart chamber size, stroke volume, and venous return to treat severe blood pooling and poor circulation.

@HardstyleKettlebellPro

Жыл бұрын

Look into Viking Warrior Conditioning book

@aubreygmcghee

3 ай бұрын

Just a suggestion. You might run what I have been doing which is to do 4-5 reps of a pull and press, I have chosen double kettlebell clean and jerk every . minute on the minute for as long as you want to make it. You basically vary the number of reps and rest periods until you find a set protocol that allows your heart rate to stay steady where it doesn't rise too high during the active or rest periods. You spike your heart rate, but not too high by limiting the reps, and then you let it come down enough where you are able to go hard for another couple of reps again, but not low enough that you stop the cardio effect. So you stay above the minimum threshold but you also allow for enough rest where your heart rate doesn't get too elevated or stay that way. I have been absolutely loving this. I can use a heavy load where I am challenging my strength while working my cardio all in one short workout, and with the clean and jerk you essentially hit your whole body. I suggest giving it a shot.

I did plan 015 workout last month on top of rock climbing and hiking. I enjoy it but it still makes me pretty tired and sore even with a light bell. I was rereading Q&D and AXE and thought that maybe I am more of a fast-twitch guy. Maybe I am getting too much into the glycolytic/lactic energy system? I was considering trying the workout with 7 or 8 reps instead of 10 next month. What do you think?

@HardstyleKettlebellPro

5 ай бұрын

Keep the plan the same, without changing it. If anything , reduce your frequency to 2x a week and then see how recovery goes. Add a 3rd-4th session when you have better recovered. Stay on the plan for at least 12 weeks.

@mikekelly6603

5 ай бұрын

@@HardstyleKettlebellPro Thanks

Do you start a clock at the beginning and do the next exercise every 90 seconds? Or you you do the exercise then rest a full 90 seconds before the next one?

@HardstyleKettlebellPro

Жыл бұрын

First one

can i alternate days for example monday - swings and dips tuesday - swings and dips thursday - one arm swings and push ups friday - one arm swings and push ups ?

@HardstyleKettlebellPro

Жыл бұрын

Yes. But I would alternate days and not do the same training on consecutive days

Question for those who have followed this Plan 015...I am curious if the pushup (10 explosive/power) can be sustained at these prescribed time intervals, if I am just starting this Plan. I suspect I would not be able to do 10 explosive/power pushups past 7-8 minute mark? Is there a recommendation to scale this for beginners, to work my way to 10 explosive/power at the correct intervals? Thank you all in advance.

@HardstyleKettlebellPro

10 ай бұрын

You can rig an elastic band around your waist that's attached the wall or higher to help you maintain speed

@aubreygmcghee

3 ай бұрын

Just do the pushups with your hands on an elevated surface, like a tablet counter or even a wall, that is high enough where it allows you to get through the full 30 minutes. As your fitness improves move to a lower surface and eventually to the floor.

Would you do this in conjunction with other training?

@HardstyleKettlebellPro

Жыл бұрын

It depends on many factors...

Can I combine it with the regular ladder workouts that I do six days a week? I can do this routine at night after I am done with my work.

@HardstyleKettlebellPro

Жыл бұрын

Maybe...

Is it possible to swap the power pushup for the 4 point crawl?

@HardstyleKettlebellPro

Жыл бұрын

Not for this Program

if this is the only exercise i'm doing (outside of bjj 2x week) can I bump it up to doing this twice a day until I can afford a higher weight kb?

@HardstyleKettlebellPro

Жыл бұрын

NOPE, do this 1x a day on non bjj days.

So is the rest period the remainder of the 1;30 interval once you've done the reps or is it reps then the rest period activates?

@HardstyleKettlebellPro

3 ай бұрын

1st answer

Brilliant video. I just wanted to make sure I understood the timing. At the beginning of the video, you said you are doing the movement every 90 seconds which would suggest you start the swing, stop and when you hit the 90-second mark you move on to the next, but at the end of the video you say you are resting for a full 90 seconds between each exercise. I am easily confused.

@HardstyleKettlebellPro

3 ай бұрын

Yes to the first one. Start your set every 90sec. and rest in between.

@RobertGarrett81

3 ай бұрын

@@HardstyleKettlebellPro excellent, thank you.

Opinion on exchanging regular dynamic push-ups with Hindu or Divebombers (HPUs are my favorite variation...and used to be a part of the Ketllebll warmup Pavel had for RKC book...replaced with the hip bridge, and I still prefer the HPU vs the bridge so Ive been doing both included in the KSS routine and I dig.💪💪) Also, is it do your swings then rest 90 seconds then the pushup then rest 90 seconds and repeat for thirty minutes...I've done it as set the timer for 90s and start it and do your set as fast and correctly as possible resting till the beeper beeps and doing the pushups again resting till the beep and repeating till the thirty minutes is up...

When doing one handed swings,do I swing 10 each side or five?

@HardstyleKettlebellPro

Жыл бұрын

10 reps every 3 minutes no matter the type of Swing.

I've been doing 10 swings immediately followed by 10 pushups then rest for a min 1 30 for 30 min. Doing this for 3 weeks now. Should I continue they way I've been doing it or change the routine?

@Northwindbreeze

Жыл бұрын

Good on you man but, as I read the book, it said to follow the time protocol. If i got it right: push-ups, wait 90 seconds then swings then rest 90 seconds and so…

@Joshua_Froschauer

Жыл бұрын

I thought it was this:set the time on repeat for 90s do your set as fast and correctly as possible, resting till the timer beeps...the longer the set takes to complete the shorter the rest till the next set...for thitmrty minutes...that's how I've always done this style...other words every 90s on the 90s for 30m!

Thanks, how often do you do this per week?

@HardstyleKettlebellPro

4 ай бұрын

3-6 ×

So 100 swings and 100 pushups? Could I use dips instead?

@HardstyleKettlebellPro

Жыл бұрын

Yes you can

How is it different to iron cardio? Only the exercise selection?

@HardstyleKettlebellPro

5 ай бұрын

Not at all the same. The timing is precise here. In IC it's not. Also reps , sets are completely different

Just wondering... Aren't you missing a little bit the legs with this program???

@HardstyleKettlebellPro

Жыл бұрын

No

@jongalarza2426

Жыл бұрын

Thank you Luca!!!, just one last question. I just have one kb at home (20kg). It's not very challenging for me, I'm looking for a 24kg one, but in the mean time, what do you recommend, do hand to hand swing or use the band to add that "extra kg". Thanks a lot ones again for all your help. 😊😊😊

OK sounds good. But I only have 20lbs kettlebells. Wife brought it for me. Didn't know. Bless her heart. Lol can I use this to start of with. Then get a 50lb kettlebell? What would be nice wt to go with? Thank you Brother

@HardstyleKettlebellPro

Жыл бұрын

Kinda too light for Swings

@reginaldanglin4264

Жыл бұрын

@@HardstyleKettlebellPro ok 50 or 60's ok???

Great video. Can you shorten the interval time by half? i.e. swings 0:45 then pushups 1:30 etc to cut the overall time in half, i.e. do 100 swings and 100 pushups in 15 minutes? If not, what's the significance of 1:30 intervals?

@HardstyleKettlebellPro

11 ай бұрын

Do not change the plan. The 3 min. Intervals between sets gives enough time for the CP system to recover between rest. Not challenging enough? Add more power!

@poaseed1234

11 күн бұрын

What does CP stand for?

Great video! A question: is doing less reps (5 x power push-ups for example) also acceptable instead of using the band, if 10 leaves you feeling too gassed? Thanks!

@HardstyleKettlebellPro

Жыл бұрын

Try adding a band Assisted Pushup so you can do 10. 5 is OK for strength but not as much for hypertrophy

@cynthiacroissant

11 ай бұрын

You could also elevate your hands on a surface and still keep the PU explosive. You can lower the surface as you get stronger.

@mealua

11 ай бұрын

@@cynthiacroissant the elusive obvious. Thanks!

Dopo 12 settimane passare a simple and sinister per lo stesso periodo può avere senso? Grazie a chiunque mi risponderà 😅😅

@HardstyleKettlebellPro

4 ай бұрын

assolutamente

Where do i find the program 033 and 044 taught by Pavel.

@HardstyleKettlebellPro

7 ай бұрын

The Quick and Dead book

@ismailamoola3306

7 ай бұрын

Thanks, I have now bought the book. @@HardstyleKettlebellPro

Hey would you say the swings are enough for leg/quad development or should I add a squat variation to cover those areas?

@HardstyleKettlebellPro

Жыл бұрын

Swings work the legs a lot! But if you want bigger legs, do squats!

@fullmerfitmindandbody

Жыл бұрын

You could add a few sets of squats after this workout. The book says not to train any other power movements for the day, but you could do a couple grinds. Squats and getups are usually what I do after, if I'm feeling like I'm adequately energized and recovered.

So it comes down to about 7-8 sets of each exercise in 30 minutes?

@HardstyleKettlebellPro

Жыл бұрын

10 x 10

@JR-yb8jp

Жыл бұрын

@@HardstyleKettlebellPro Sorry I came up with that by doing some bad math!

@JR-yb8jp

Жыл бұрын

Hey I just want to express my deep gratitude for your video. I’ve adopted it, I bought the audio book, I bought the kindle book and I got started. I’m 3 weeks in, started slowly, and I can’t believe the progress I’m making with my jiu jitsu.! I’m 65. Thank you!

Is there anyone who does kettlebell swings with spinal issues? I have a disk protrusion/hernia in my lower back, so it's pretty risky to perform a swing. What if I replace KB swings with a kettlebell Romanian deadlift?

@jonathanroche732

Жыл бұрын

Yeah I wouldn't recommend you do it if you have a hernia. Although it might be okay if you use a back brace/weight belt

@oigen90

Жыл бұрын

@@jonathanroche732 thanks. But what about the kettlebell deadlift? DL movements are not so explosive as swing's and it has more delineated "top" and "bottom" positions, which are controllable. I do Romanian deadlift and seems everything is okay with my back.

@JR-yb8jp

Жыл бұрын

@@oigen90 maybe talk to a chiropractor..

I don't trust any gurus or extremely elaborate programs from people who haven't done any research before or just rely on their own experience. This is not your case, I'll start this since now, thanks a lot! Edit. This was hard af, lol.

@HardstyleKettlebellPro

6 ай бұрын

💪🏻

This is somewhat different then Q&D. Do you also varying the volume as in Q&D or you do the same volume each workout? Also, do you progress in load when you feel it becomes easy (and how, maybe like in S&S)? Thanks...👍

@milangrzin5353

Жыл бұрын

Never mind the question. Found it in the book😉👍

I have started doing this routine. Today after 30 minutes, I thought I would finish off with some clean presses. My shoulders were fatigued.

Why plan called "015"?

@HardstyleKettlebellPro

11 ай бұрын

Not sure

Not great at math, is the end result 100 push ups and 100 swings?

@motorboy23

Жыл бұрын

It must be, 3 mins per set of both over 30 mins equals 10 x 10 reps of each

Hi coach, could you swap out the swings and use snatches instead?

@HardstyleKettlebellPro

Жыл бұрын

I would swap both the Pushup and Swing for Snatch. So instead of Swings , Snatch Left, instead of Pushup, Snatch Right.

@timharmoni1846

Жыл бұрын

@@HardstyleKettlebellPro Thanks coach.

I'm getting back on the exercise path, I bought a 35 pound kettlebell, I've never used one of these in my 56 years...guys, this is life changing. Louka, thanks for that simple and powerful kettlebell + push-up routine. New subscriber here.

@HardstyleKettlebellPro

6 ай бұрын

My pleasure

I own the book And still confused on how long you rest if you’re only doing this 30 min….

@HardstyleKettlebellPro

Жыл бұрын

Worry about when to start your sets. You'll figure out the rest on your own. Swing 0:00... Pushup 1:30...Swing 3:00...Pushup 4:30...and so on.

@btownshreds1

Жыл бұрын

Thank you buddy. So the total rest between the excercise is just a min and a half?

@HardstyleKettlebellPro

Жыл бұрын

Not even...the time it takes to do Push-ups or Swings, minus 90 sec.

@lucaandrea1146

Жыл бұрын

​@@btownshreds1it's an EMOM build by 1":30" and for 30' you alternate swings and push up.

@SammifromMiami

5 ай бұрын

@@HardstyleKettlebellProthank you. I’ve been trying to figure it out too. You have the best and quickest reply

откуда ты брат?

@HardstyleKettlebellPro

3 ай бұрын

Montreal

Дядь, так поясница в эмиграции подастся

@HardstyleKettlebellPro

9 ай бұрын

It would have given out a long time ago, brother.

No squats ?

@HardstyleKettlebellPro

9 ай бұрын

Not in this plan. Do them separately

Repeating 2 only movements for months is a great way to develop a tendonitis. No thanks.

@HardstyleKettlebellPro

5 ай бұрын

Depends

@kraftwerk974

4 ай бұрын

@@HardstyleKettlebellPro if you have rotator cuff's problems don't even try snatches, jerks or TGU. Forget about this German tool.

When trainers try to reinvent the wheel and make something simple terribly complicated. All he had to say was do 10 reps of each with a 1m 30 sec rest in between sets for 30 minutes.

@HardstyleKettlebellPro

Жыл бұрын

It's not 1:30 min. rest. It's do your set at each 1:30 min. interval

@richardbastin3647

Жыл бұрын

Exactly you do your exercise and rest in whatever time is left in the 90 seconds then you start your next exercise

STOP at 1:35

No enough back or arm flexion or knee flexion/extension work. Why do this and not adding 2-3 exercises and having a real workout?

@patrickh9937

Жыл бұрын

It’s nearly 3 years since I read the book, so this may not be accurate, but I think the program is meant for people to supplement other types of training. Such as someone who does a lot of jiu jitsu. They’re getting a sport specific workout already, and this would fill some holes.

@HardstyleKettlebellPro

Жыл бұрын

Lol because you haven't done the program yet. Read the book the Quick and the Dead, by Pavel. For some, this is all they need.

@alfonso365

11 ай бұрын

@@HardstyleKettlebellPro Exactly. My back and forearms were on fire after doing this, even though there are no "back exercises".