Enough people have asked the question either in email or on facebook that I figured I’d make a blog post out of it.

True story. This is a variation of a workout that got its name from the Nashville Kettlebell Bootcamp members due to its ability to elevate the temperature in a room. This occurred in a room with walls and floor of concrete was accomplished with the sheer body heat of the exertion of the participants. It is also great for torching bodyfat.

 This one is based on the Program Minimum concept, as outlined in Enter the Kettlebell. The swing and getup are our foundation and this gives a chance to practice while getting metabolic benefit from it. Anyone who knows the swing and the getup can do this one.  There are tons of varirarion that can be done, but I’ll outline a little 12 minute ditty for your pain and my pleasure.

Begin from standing with the kettlebell locked out overhead. All sets are  :45 work / :15 rest-transition

  1. Overhead lunge left
  2. Overhead lunge right
  3. Swing
  4. Kneeling windmill left
  5. Kneeling Windmill right
  6. Swing
  7. Getup to palm Left
  8. Getup to palm right
  9. Swing
  10. Full Getup left
  11. Full Getup right
  12. Swing

 Try it out and post your comments about it below.