This program is designed for the intermediate lifter. If you are starting, you should check out Beginners: Kettlebells, Movement, and Bodyweight Training Program.

You will be building muscle using traditional compound lifts.

If you are a member of a commercial gym, you should have all the equipment you need if you are training at home, then a resistance band and a couple of kettlebells with different weights.

Use the weight that will allow you to complete the sets and reps of your workout with good form. If you pick a weight and get excessively fatigued or can’t finish the reps, you should go down in weight until you can finish the workout with good form.

The workouts take 60-90 minutes, plus warm-up/mobility sets.

Losing fat has more to do with what you do in the kitchen than what you do at the gym. (It’s sad, but it’s true.) This program is designed to help you gain strength and build muscle while eliminating imbalances and giving you 60 seconds of rest in between, which will definitely help in increasing cardiovascular output, which might aid in burning more fat, but at the end of the day when it comes to losing fat, it’s all about nutrition.

Our programs are built so you can relax on your days off. You may do light things like yoga, stretching, and light running, but nothing too intense that will have you dragging on your next training day. Some of our programming contains an active recovery day in the middle, which utilizes weights, but your rest days should generally be used for resting.

Yes. You will always get lifetime access to any program you purchase from KFT.