PART ONE
THE REVOLUTION "PROMISE" |
| Chapter 1 |
| The Revolution Of Your Body |
19 |
| Chapter 2 |
| Goal Setting |
33 |
PART TWO
KETTLEBELLS AND FAT BURNING NUTRITION |
| Chapter 3 |
| Why train with Kettlebells? |
39 |
| Chapter 4 |
| Lifestyle Factors and Fat Loss |
45 |
| Chapter 5 |
| General Nutrition |
49 |
| Chapter 6 |
| Ready to go Grocery shopping? |
63 |
| Chapter 7 |
| Eating Plan |
69 |
PART THREE
FAT BURNING EXERCISES |
| Chapter 8 |
| The Foundational Exercises |
77 |
| Wall Squat |
79 |
| Two Arm Swing |
80 |
| One Arm Swing |
81 |
| Double Swing |
82 |
| One Arm Clean |
83 |
| One Arm Dead Clean |
84 |
| Double Clean |
85 |
| Clean Common Mistakes |
86 |
| Single Military Press |
87 |
| Military Press Common Mistakes |
88 |
| Double Military Press |
89 |
| Alternating Military Press |
90 |
| Deadlift |
91 |
| Suitcase Deadlift |
92 |
| Single Leg Deadlift |
93 |
| Double Front Squat |
94 |
| Double Front Squat Common Mistakes |
95 |
| Over Head Squat |
96 |
| Single Arm Squat Press |
97 |
| Upright Row, Catch and Squat |
98 |
| Tactical Lunge |
99 |
| Double Front Lunge |
100 |
| Back Lunge Press |
101 |
| Back Lunge Press Common Mistakes |
102 |
| Snatch |
103 |
| Dead Snatch |
104 |
| Snatch Common Mistakes |
105 |
| Chapter 9 |
| More "Fun" exercises! |
107 |
| Turkish Get Up |
108 |
| Turkish Get Up / No Hands Style |
109 |
| Windmill |
110 |
| Windmill Common Mistakes |
111 |
| Renegade Row |
112 |
| Renegade Row Common Mistakes |
113 |
| Single Bent Over Row |
114 |
| Double Bent Over Row |
115 |
| Alternating Floor Press |
116 |
| Fisted Push Ups |
117 |
| Triceps Push Ups |
118 |
| Biceps |
119 |
| Triceps |
120 |
| Sit Up |
121 |
| Bear Walks |
122 |
| Farmer's Walk |
123 |
| Chapter 10 |
| Improving GPP with Bodyweight Exercises! |
125 |
| Jumping Jacks |
126 |
| Shuffles |
127 |
| Burpees |
128 |
| Mountain Climbers |
129 |
| Twisters |
130 |
| Star Jumps |
131 |
| Slalom Jumps |
132 |
| Single Attack Jump |
133 |
| Double Attack Jump |
134 |
PART FOUR
YOUR ROAD MAP TO SUCCESS |
| Chapter 11 |
| Kettlebell Training |
137 |
| Weeks 1-4 Level I |
139 |
| Weeks 5-8 Level II |
141 |
| Weeks 9-12 Level III |
143 |
| Chapter 12 |
| Cardio Training |
145 |
| Chapter 13 |
| Bonus Routine |
149 |
| Frequently asked Questions and Answers |
151 |
| References and Resources |
157 |
| About The Authors |
159 |