Kettlebell and Bodyweight

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WARNING – DISCLAIMER Zach Even - Esh and this book’s creators, advisors, consultants, editors, wholesalers, distributors and retailers are not liable or responsible, in whole or in part, to any person or entity for any injury, damage, or loss of any sort caused or alleged to be caused directly or indirectly by the use, practice, teaching, or other dissemination of any of the techniques, information, or ideas presented in this video. The information in this book is presented for educational purposes only.

Please consult your physician before starting any exercise program.

Federal law provides severe civil and criminal penalties for the unauthorized reproduction for the unlawful distribution or exhibition, of copyrighted materials, books, digital or physical, motion pictures, video tapes or video disks. Criminal copyright infringement is investigated by the FBI and may constitute a felony with penalties to include imprisonment and monetary fines.

© Underground Strength Coach, LLC (C) http://ZachEven-Esh.com

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Dear Friend,

Congratulations! You’re in and I am psyched to help you make “it” happen! Please allow me to introduce myself…

I’m Zach Even – Esh, some call me “The Underground Strength Coach, but I’m actually a pretty nice guy :) You may think otherwise when you go through my workouts :)

Be ready to change your physique, empower your mind and completely revamp the way you experience fitness and health with this 6 week Hybrid Kettlebell Course.

Kettlebells combined with bodyweight training is one of the most powerful combinations you can use to build lean muscle and burn fat. It’s also one of the most exciting ways to train!

Of course, this is just one of many effective ways to achieve your fat loss and muscle building goals. I train my clients with a variety of training tools, and the good ol’ barbell and dumbbell basics still AND ALWALYS will kick serious ass.

But sometimes, we need a change, and The Hybrid Kettlebell Course is gonna give you that needed change, that kick start and the RESULTS you need and want!

Time to rock n’ roll!

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4 Inside The Hybrid Kettlebell Course, you are going to go back to the roots of Physical Culture, BIG Time! This means getting outside, movement, running, jumping, throwing, climbing, carrying and FUN.

But, let me preface this by reminding you that these workouts are downright Brutal work. If you want results, you need to earn them. I’m not going to lie to you about some magic weapon without the prerequisite of gut busting, hard work.

If the weather is cold then sure, you can crank these workouts inside, but even when it’s cold out here in NJ, I still get outside for my training. The cold, fresh air is invigorating. It also cleanses the mind as much as it trains the body.

All you need is a pair of Kettlebells and a playground or an area for performing pull ups and dips. Some elementary schools have parallel bars and pull up stations. But, unfortunately, this is becoming a rarity rather than the norm.

I’ve included 6 weeks of training for you in addition to some of our action photos and you tube videos so you can plug n’ play these exercises into your own workouts even AFTER you are finished with The Hybrid Kettlebell Course.

Of Importance Before You Begin….. © http://ZachEven-Esh.com

5 - Always warm up prior to your workout. Use calisthenics, light movements such as jogging, skipping, galloping, hopping and jumping rope - Perform soft tissue work to improve recovery. You can use a lacrosse ball, tennis ball, medicine ball or foam roller. - Focus on your nutrition as much as you focus on your training. Stay away from what I call “Red Light Foods” – these are foods that you find in a box, or in a wrapper. In a nutshell, if a caveman wouldn’t eat it, neither should you. - Listen to your body. On high energy days, train hard. On low energy days, back off on your intensity and come back stronger the next time. - Try to perform the 3 workouts each week on nonconsecutive days if possible to enhance recovery. On “off” days stay active. - When seeing the exercises numbered as 1A) 1B) or 2A) 2B), etc, this means those 2 exercises (or more) should be supersetted, performed back to back with no rest. You can rest after the last exercise in each superset, no longer than 1 minute rest in between each set. - Many of the exercises are linked to my you tube videos OR shown as photos at the end of this course. If you are still unsure, check out my Underground Kettlebell Courses HERE and HERE.

Your first 2 weeks of workouts will be the same, on week 3, you will begin a new “mini cycle”, on week 5 you will begin another mini cycle.

The reason behind repeating week 1 again on week 2 is because you want to do 3 things: © http://ZachEven-Esh.com

6 1) Improve your skill in Kettlebell training. The better your skill, the more improved your strength will become. 2) Improving strength allows you to build more muscle. Adding lean muscle hypes the metabolism, allowing you to burn fat 24 – 7, around the clock. 3) The 2nd week of each mini cycle is a time to break records and do better than what you did during week 1.

Week 1 - 2 Workout 1: 1A) 1 Arm Kettlebell Clean & Press 5 x 5 reps 1B) Mixed Grip Pull Ups 5 x max reps

2A) Walking Kettlebell Lunges 3 x 15 ea. Leg (Hold KBs at your sides) 2B) Mixed Style Push Ups 3 x max reps

4) Hand to Hand (H2H) Kettlebell Swings 3 x 20 reps 5) Fast Paced Run x 5 minutes

Workout 2:

1A) 1 Arm Kettlebell Snatch x 10, 8, 6, 4, 2 reps 1B) Box or Table Jump x 10, 8, 6, 4, 2 (Box or Picnic Table should be 20 – 30” high)

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7 2A) Kettlebell Goblet Squats x 10, 8, 6, 4, 2 reps 2B) Double Kettlebell Cleans x 10, 8, 6, 4, 2 reps 3) hanging leg raise (bring knees to elbows if possible) x 30 reps total

Workout 3:

1A) Double Kettlebell Push Press 3 x 6-8 reps 1B) Double Kettlebell Row 3 x 6-8 reps

2A) Bodyweight Squat Jumps 3 x 10 reps 2B) Bodyweight Lunge Jumps 3 x 10 reps

3A) Kettlebell Farmer Walk 2 x 200’ 3B) Kettlebell Rack Walk 2 x 200’

4A) Leg Raise Movement 2 x 20 reps 4B) plank 2 x 60 seconds 4C) jump rope 2 x 250 reps

Week 3 – 4 Workout 1

1) Double Kettlebell Clean, Squat & Press Combo 5 x 5 reps 2) Renegade Row + Push Up Combo 4 x 6 reps

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3A) Double Kettlebell Overhead Walk 3 x 100’ 3B) Double Kettlebell Farmer Walk 3 x 100’

4) Kettlebell Get Up Sit Up 3 x 5 reps

5A) jump rope 2 x 250 reps 5B) burpees 2 x 15 reps

Workout 2

1) Turkish Get Ups x 2 reps ea. Side, non stop x 5 minutes

2A) 1 Arm Kettlebell Snatch 3 x 5 2B) 1 Arm Kettlebell Clean & Press 3 x 5 reps 2C) 1 Arm Kettlebell Swing 3 x 5 reps

3) Double Kettlebell Front Squat 3 x 10 reps

4A) recline rows 2 x max reps 4B) push ups OR Dips 2 x max reps 4C) leg raise variation 2 x 15 reps

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Workout 3

1A) Double Kettlebell Clean & Press 5 x 5 reps 1B) recline rows 5 x max reps

2A) 1 Arm Kettlebell Floor Press 3 x 8 – 12 reps 2B) 1 Arm Kettlebell Rows 3 x 8 – 12 reps

3A) 1 Arm Overhead KB Walk 3 x 100’ 3B) 1 Arm Rack Walk 3 x 100’ 3C) 1 Arm Farmer Walk 3 x 100’

4A) Jump Rope 3 x 1 minute 4B) Fast Run 3 x 1 minute

Week 5 - 6 Workout 1 1) 3 Rounds of The Kettlebell Combat Complex ** 2 Minutes Rest After Each Round **

Click HERE to view the Video of The Kettlebell Combat Complex

2A) Hindu Push Ups 4 x 15 reps

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10 2B) Mixed Grip Monkey Bar Pull Ups 4 x max reps (switch grip EVERY set)

3) KB Farmer Walks 2 x 250’

Workout 2 1) Kettlebell Squat & Press Combo 3 x 10 reps

2) Kettlebell Renegade Row 3 x 6 reps ea. Side

3A) Squat Jumps 3 x 10 reps 3B) Lunge Jumps 3 x 10 reps

4) Hanging Leg Raises / Knees to Elbows x 35 reps total

Workout 3 1A) Double Kettlebell Front Squat 3 x 5 reps 1B) Double Kettlebell Lunge (Held in Rack Position) 3 x 5 reps ea. Leg 1C) Double Kettlebell Swings 3 x 5 reps

2A) Kettlebell See Saw Military Press 3 x 5 reps 2B) Kettlebell Bent Over Row 3 x 5 reps 2C) Kettlebell Shrugs 3 x 5 reps

3) Tabata Jump Rope x 4 minutes: 20 seconds work / 10 seconds rest

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The Hybrid Kettlebell Dictionary

Double Kettlebell Rack Walk

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H2H Swings / Hand to Hand

1 Arm Bottoms Up Press

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Mid Position of 1 Arm Snatch

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Kettlebell Swing with Bands

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1 Arm Row

Top Position of Double KB Front Squat

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Mid and Finish of Snatch

Top Position, Double KB Row

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Top Position, 1 Arm KB Clean (About to Press Overhead)

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Almost Finished with 1 Arm KB Press

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Kettlebell Goblet Squat

Kettlebell Farmer Walks © http://ZachEven-Esh.com

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Hindu Push Ups

Hanging Leg Raise / Knees to Elbows

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Final Words for Success Don’t let the simplicity of this program fool you. Some of the most magnificent and well sculpted physiques I have ever seen were built from athletes who performed a program with little to no variety. And although you are performing 2 week mini cycles, the Hybrid Kettlebell Course is NOT short on variety and will certainly take you into a realm of training that you are not used to. Mixing the bodyweight, running, jumping, kettlebells and various Kettlebell carries are going to send your metabolism through the roof. I want to hear about your progress and of course, if you have questions feel free to drop a line at my blog at http://zacheven-esh.com. If you’re looking for Kettlebells at the right price that are TOP quality, check out our http://UndergroundKettlebells.com Make it happen! Dedicated to Your Success, -- Coach Z -http://ZachEven-Esh.com

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Underground Strength Coach Recommended Resources Here is a list of my favorite web sites, products, training tools and resources. Enjoy! My Blog - Lessons in Lifting, Life, Business and Success! Underground Strength Coach 30 Day Trial - Private Videos and Membership Forum giving you inside access to my coaching and advanced training methods as well as unshared info from industry leaders. 15 Minute Muscle - The training I utilized when the shit hit the fan! Back when I was working countless hours and trying to squeeze it all in, trying to balance being a husband and father, working 9 - 5, building a internet business, building and managing my Underground Strength Gym and STILL training hard and heavy! If I did it so can you, perfect for the Busy Man. Underground Strength System - The Entire Underground Collection: 3 training manuals, The Beast Strength Program and The Underground Freak Strength Audio Collection! Underground Kettlebells - The Best Kettlebells in the World. Period.

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23 The Underground Sandbag - Built for use and abuse and of course, getting you Strong as Hell! The Purposeful Primitive - One of my Favorite books, revealing some of the most amazing methods, stories and insider secrets on how the strongest, most muscular men in the world trained! The Lost Secrets of Strength Seminar - Joe DeFranco and I unleash our training secrets and take a crew of hard core Strength Coaches through the workout of their life! Kettlebells for Combat - The Most Kick Ass DVD Set on Kettlebell training. Period. This course has stayed under the radar for too long, now you can get your hands on it HERE. The Sandbag Assault - F**K the Gym! Make a sandbag and train at home, in your garage, backyard or basement. Scare the s**t out of your neighbors and onlookers but you’ll also get Jacked and Strong as a Beast. Grip Experts - The Ultimate Resource on developing Real World, Functional Strength and hand of steel that crush like Vise Grips. The Russian Lion Power Course - The definitive training course on how one of the strongest men in the world developed his body and mind. The Power Wheel - The most effective core and ab training device I have ever used. In addition, it is a brutally effective and fun tool for training the upper body, performing hand walking and even lower body training!

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