Kettlebell Programming

The training here uses three tools: a kettlebell, a door-frame pull-up bar, and a weighted rucksack.

Three days lifting, three days rucking. Thirty minutes per session. A handful of movements done heavy and done right.

No machines. No gym membership. No exercise variety for the sake of variety. The goal is a caloric deficit supported by enough resistance training to preserve muscle mass while the fat comes off. Kettlebells and a pull-up bar handle the lifting. The ruck handles cardio without destroying your knees.

Start with The Minimum Effective Kettlebell Program.