20-Day Challenge Workout 1 Welcome to my 20-Day Challenge. Let me give you a quick overview OK and then we'll get into working out. Sound good? This challenge is very simple. We are going to explore all the ways we can use kettlebell complexes to become amazing. Each complex is a real calorie burner. But each complex also has a different emphasis. Some will be strength-focused, others muscle or mobility.
The 1-Page, Nutrition Plan CLICK HERE to download then 1-page nutrition plan. Take a look, then I'll walk you through it. (Also, click HERE and HERE, to download the go-to-recipes and protein shake ideas.) So the key is to not overcomplicate this. The idea behind is simply to use intermittent fasting and kettlebell complex training to burn the most amount of fat. Your first meal
20-Day Challenge Workout 1
20-Day Challenge Workout 2 We are back! But before we get into today's workout I want to go over some of the questions that came in. We'll be quick, I promise. 1. Are the workouts coming daily or weekly?
20-Day Challenge Workout 2 Workout 2 - The Atrocious Leg The Atrocious Leg is a horrifying lower body complex. There are actually two components to this workout, a single AND a double kettlebell complex. You're going to love this one. Workout Part A: The Atrocious Leg 1 Description: Double Cleans and Front Squats
20-Day Challenge Workout 2 Workout Part B: The Atrocious Leg 2 Description: Snatches and Reverse Lunges Prescription: 10 Snatches + 5 Reverse Lunges + 7 Snatches + 4 Reverse Lunges + 5 Snatches + 3 Reverse Lunges. Do 2 rounds (each side). Men use 24kg; women 16kg. Point of Arrival: Full complex completed with 32kg (males); 16kg (females). Talking Points: OK so this complex is a doozy. Your mind is going to want to quit far before
20-Day Challenge Workout 3 This workout is sandwich based and also it has an escalating density element. The pattern you need to watch out for is 1 - 3 - 5. So what we are doing, essentially, is climbing a 1 - 3 - 5 ladder of each move individually, while keeping every other move in the complex stagnant at one rep. I've taken the time (how gracious of me!) to write the whole thing out so there is no confusion, hopefully. Enjoy!
20-Day Challenge Workout 3 Get through the entire sequence at least once or as many times as possible in 20 minutes. Men use 2 x 24 - 32kg; women 2 x 16 - 20kg. Point of Arrival: Complete full workout with 2 x 32kg (men); 2 x 20kg (women). Talking Points: Well this one is a real nasty kind of sucker, isn't it? Really this workout is a
20-Day Challenge Workout 4 So today is an interesting workout and shows the versatility of complex training or how changing just one element can totally turn around the focal point of a complex. Both of these complexes use the same moves. Yet one is done for reps, the other for time. So one is strength based, the other endurance. What makes this workout neat is you can train strength and then immediately follow up
20-Day Challenge Workout 4
20-Day Challenge Workout 5 Today we have a little bit of a de-load. We've been hitting it hard for the past four days so now we are going to loosen up a little. I told you complexes could be wonderful for mobility, now didn't I say that? I did, I did! This complexes uses three moves. The halo, for shoulders and thoracic spine, the windmill, also for the shoulders and thoracic spine, but also the hips and hamstring, and finally, the
20-Day Challenge Workout 5
20-Day Challenge Workout 6 Day 6 here we come! Today we have a body hardening and conditioning complex. This one is called The Hyena and will help you maintain poise under pressure. (It is also a fantastic ab workout.) The idea is to jack the heart rate up with an intense move (in this case, double cleans) then put ourselves in a position where it is then hard to breathe (rack holds and planks).
20-Day Challenge Workout 6
20-Day Challenge Workout 7 OK so here it is. My NEW 9 Minute Workout. What I've done is essentially optimized the previous version and cranked the intensity a bit. This is, of course, an immense endurance builder and the goal is to get through the entire thing without resting once. Then do it again. (Yay!)
20-Day Challenge Workout 7
Publisher & Editor - Pat Flynn, Chronicles of Strength, LLC. (P) 262.825.2085 (E)
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Waiver of liability The contents of this training guide comprise an advanced fitness program. Injuries may occur in any workout program as with this specific program written by Pat Flynn. By downloading the program, you are waiving any liability to Pat Flynn and/or Chronicles of Strength, LLC. This is a recommended program that has
