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1. Supersets. Supersets are simply alternating one exercise with another without rest. You

determine the rest periods after the superset. The less rest there is the more demanding

the workout.

An example would be the following:

A1. Clean and Press x 5L, 5R

A2. Goblet Squat x 10

Rest 60s. Repeat for 5 total sets. Do this for as many exercises as you want.

2. Circuits. Circuits are a series of exercises that are performed in a circular fashion,

meaning after one set of an exercise is performed, then another exercise is performed, andso on until you return to the first exercise. This allows the greatest amount of rest before

each exercise is repeated again.

An example would be the following:

"RKC Six" Circuit

A1. Swings x10, rest 30s

A2. Get Up x 1L, 1R, rest 30s

A3. Goblet Squat x 5, rest 30sA4. Clean and Press x5, rest 30s

A5. Snatch x10L, 10R, rest 30s

Repeat circuit 5 times.

Of course you would determine the rest periods.

3. Compound Sequences. Compound Sequences are performing a series of multi-joint

exercises ("compound" exercises like the Snatch) in a pre-determined sequence withoutputting the kettlebell down. Derivatives of these are Complexes and Chains.

A Complexis a series of compound exercises performed sequentially with the same

weight and without rest. All the reps for one exercise are completed before moving on to

the next exercise in the sequence.

An example of a Complex is:

1 Hand Swing x5

Clean x5Press x5

Snatch x5

Perform with both hands and then rest 90 seconds. Repeat for a total of 5 sets.

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A Chain is a series of compound exercises performed sequentially in which each exercise

is performed once before the sequence is started again. Each time the sequence is

performed is considered one repetition.

An example of a Chain is:

(1 Hand Swing + Clean + Press + Snatch) x5

Perform with both hands and then rest 90 seconds. Repeat for a total of 5 sets.

"I am your density." - George McFly,Back to the Future

Speaking of time travel and saving time, why not put a pre-determined and specific time

limit on your workouts?

Use the concept of "density training" combined with the time saving mechanisms abovecan really free you from boring conventional workouts. Density is a way of measuring

work in a pre-determined time frame. (Strength Coach, Charles Staley, popularized thisform of training with his "Escalating Density Training.")

Using our superset example,

A1. Clean and Press x 5L, 5R

A2. Goblet Squat x 10

Rest 60s. Repeat for 5 total sets.

We could simply remove the predetermined rest periods and predetermined sets and letour pre-determined time frame dictate how much work we can do.

So instead of resting 60 seconds after A2 and performing 5 sets, we could just perform asmany sets as we want in 10 minutes, resting as needed. Then we could measure our

progress not by increasing the load of the kettlebell, but rather, by performing more sets

in the same 10 minute time period. (Again, you determine your time frame according to

your needs.)

The cool thing about density training is that you can actually measure your progress from

one workout to another. One more rep equals more work performed in the same timeperiod. Do more work - achieve more results.

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Implementation.

How do you implement this information?

Simple.

1. Decide upon the minimum amount of time you have to workout each week and divide

that by three. Only afford 60 minutes per week? Great - that's three 20-minute workouts.

2. Pick the days you'll exercise and schedule your allotted amount of time to train.3. Next, decide what you want to accomplish first and foremost. Lose fat? Build muscle? It

doesn't really matter as long as it's your goal.

4. Select your time-saving mechanism - supersets, circuits, or compound sequencing.

5. Select your exercises. These should be pertinent to your goal. Want to get stronger -Choose grinds. Want to burn off some fat - it's a good idea to include ballistics. Just want

to get in phenomenal shape - include both.

6. Select your reps. For strength, choose lower reps. For fat loss, medium to higher reps.

7. Get going!

Wrap Up...

Now you no longer have to worry about the when and how of working out. Use the time-

saving mechanisms in this article, will get you moving faster than you imagined. When you

implement these, you will find that you have freed up your time, reduced mental anxietyabout working out, freed up emotional energy, and created a plan to recapture your time and

increase your energy.

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