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  1. #1
    Pat Flynn RKC is offline Senior Member
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    Default FREE Kettlebell Complex and Metabolic Conditioning Ebook

    Hello to all,

    For a short time only, I am making available on my website a free Ebook on metabolic conditioning entitled: "The Power of Complexes: Metabolic Conditioning for Superior Athleticism and Conditioning".

    In this ebook, I include some of my personal favorite single and double kettlebell complexes for hacking off body fat, tacking on lean muscle, and enhancing your athletic abilities.

    I am giving this away for free, in exchange for a simple three question survey, which in turn provides me with some valuable information as to what everyone is looking for in a fitness program, so that way I may better serve all those that visit my site.

    To get your free copy just head here:

    Personal Training/Store - The Chronicles of Strength

    I look forward to hearing everyone's feedback!

  2. #2
    shellsandbells89 is offline Senior Member
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    Default

    A nice read...really interesting concept in the use of kettlebells that I think many other books imply, but don't truly address in depth like you do here. The example complexes certainly look grueling as well.

    I am hesitant, however, to try the double kbell workouts due to the fact that I only have two 24kg bells and that seems quite heavy for these workouts. Any suggestions?

  3. #3
    Pat Flynn RKC is offline Senior Member
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    Default

    Shells - I would definitely steer clear from the double complexes with the 24kg bells for now until you are able to practice with a pair of lighter bells, especially if you are new to this type of work.

    As a rule of thumb, you should not even mess around with the double bell complexes until you are very comfortable with the single bell complexes.

    Double 24kg kettlebells are no joke for this type of work, if you can get through the double complexes in the ebook with 2 x 24kg bells, then you are an animal. Good luck and thanks for the feedback!

  4. #4
    shellsandbells89 is offline Senior Member
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    Pat: Thank you for the advice...Glad I am not as stupid as I look. Yeah, the double 24kg bells with something like the Grand Destroyer complex would probably kill me right now. I tried one of the single bell complexes today (Fitter, More Productive, something like that) and it was a killer but it was an awesome high!

  5. #5
    ransdawg is offline Junior Member
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    Everett, WA
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    Default Good Stuff

    Pat,

    Thank you these are great I worked though a couple of your complexes this afternoon real smokers I was dripping after 2 rounds of #1 and 1 round of #4 great stuff. Can't wait to work up to some the dbl KB stuff.

    Thanks

    Aaron Ransford
    HKC

  6. #6
    sckiely is offline Senior Member
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    Blue Mountains, Australia
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    Default

    Awesome e-book Pat, i have got Kettlebell Muscle, i love it. At moment i am doing Burn 2.0, so am taking Geoff's advice and resting on in between days.

    However i have used barbell complexes in past very effectively.

  7. #7
    Pat Flynn RKC is offline Senior Member
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    Default

    Quote Originally Posted by ransdawg View Post
    Pat,

    Thank you these are great I worked though a couple of your complexes this afternoon real smokers I was dripping after 2 rounds of #1 and 1 round of #4 great stuff. Can't wait to work up to some the dbl KB stuff.

    Thanks

    Aaron Ransford
    HKC
    Aaron, thanks for the great feedback and I'm glad you are enjoying the ebook! Feel free to email me at anytime or post on here if you have any questions about anything!

    As for everyone else who has downloaded the ebook, I would love to hear some more feedback once you get to try it out. What you like, what you dislike, and what else would you like to see! Thanks again to all who have downloaded a copy

  8. #8
    Curumo is offline Junior Member
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    Default

    Thanks a lot for the book!

    Could you tell me,how many rounds to perform of these complexes to call it a day?
    How many minutes to rest between?

  9. #9
    Pat Flynn RKC is offline Senior Member
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    Default

    Quote Originally Posted by Curumo View Post
    Thanks a lot for the book!

    Could you tell me,how many rounds to perform of these complexes to call it a day?
    How many minutes to rest between?
    The answer to that really depends on your goals and current fitness level, as well as the weight you decide to use.

    If fat loss is your goal, then intensity is key. I will typically pick 2-4 of these complexes, and do 3-4 rounds of each one(which can get really brutal). I try to minimize my rest in between sets as much as possible, preferably less than a minute, but depending on how brutal the complex is, even a three minute rest might be pretty short! Again, if fat loss is your goal, make your workout as intense as possible, minimizing rest, and keep the workout between 45 - 60 min long, but no longer.

  10. #10
    chrise is offline Member
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    Nov 2008
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    Default

    Hi Pat,

    i received your free ebook today, i read right through it and i like it very much!

    Many thanks to You!

    Chrise

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