KB Simple & Sinister
Pavel Tsatsouline's minimalist KB classic. Just swings + get-ups, 6 days/week.
Frequency: 6x / week · Duration: 12 weeks · Workout: ~25 min · Level: Intermediate
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
6 training days, 18 exercises across the week (7 different ones), 78 sets in total in the 5-10 rep range, resting about 60s between them.
Built around KB Swing (60 sets across 6 days), Turkish Get-Up (6 sets across 6 days) and Halo (4 sets across 2 days).
Goals: General Fitness, Strength, Home Training
Equipment: kettlebell, Minimal
Weekly Schedule
Daily Practice — Full Body
- KB Swing: 10 × 10, rest 30s
- Turkish Get-Up: 1 × 5/side, rest 1 min
- Goblet Squat (warm-up): 2 × 5, rest 1 min
Daily Practice — Full Body
3 exercises (Pro).
Daily Practice — Full Body
3 exercises (Pro).
Daily Practice — Full Body
3 exercises (Pro).
Daily Practice — Full Body
3 exercises (Pro).
Daily Practice — Full Body
3 exercises (Pro).
Progression Guidance
Goal: 100 one-handed swings (10x10) + 10 TGUs in under 30 min.