KETTLEBELL CARDIO BLUEPRINT

“Cardio” Fat-Loss Friend or Foe?

For years, bodybuilding magazines have conditioned us to believe that
long bouts of aerobic exercise (“cardio”) in conjunction with strict and
bland diets are the only way for you to develop a lean physique. Now, I’m
not gonna sit here and tell you that when you put that game plan into
action you won’t see the results you’re looking for. Sure as the sun rises in
the east and sets in the west, following that model WILL get you lean!
But…this isn’t the ONLY approach that works.

As a matter of fact, I’d argue it isn’t

even the best or most time efficient
either! And given the fact that I’m
willing to bet you’re not someone
that has at much time on your hands
NOW as you did when you were in
your teens and twenties to do a full
weight lifting routine and follow that
hour long session up with an
additional 30-45 minutes spent on
an elliptical machine or treadmill, I
think it’d be in your best interest to
take a good hard look into the type
of express fat-loss protocol I’m
gonna break down for you inside this
free program…

Chandler Marchman, CSCS/CPT 1

 KETTLEBELL CARDIO BLUEPRINT

First off
Lets take a closer look at what makes “cardio” so great in the first place.
The argument for this form of conditioning with the goal of fat-loss is that
when you’re in the target heart rate range and overall level of intensity that
has you officially doing “aerobic work”, the theory is that WHILE you’re
doing this low intensity steady state exercise, your body will rely on the
breakdown of its own body fat stores to fuel you through it. That’s great
and all, but there are a few things that many bodybuilding magazines
conveniently leave out of that conversation.

ONE
The second you stop doing that exercise your body stops burning fat.

TWO
Your body doesn’t just breakdown body fat during this process to fuel its
way through the exercise…it ALSO breaks down lean muscle tissue. And
perhaps the most damning thing about relying exclusively on cardio for
fat-loss

THREE
In response to consistent long bouts of it, your bodies Testosterone levels
AND metabolic rate sink faster than an anchor in water! Taking into
consideration that elevated Testosterone levels and a sky high metabolic
rate are CRUCIAL for fat-loss, all of a sudden that traditional “cardio”
doesn’t look all that hot, does it?!

That begs the question though…If traditional, low intensity steady

state “cardio” isn’t the most time efficient or even most effective form
of fat-loss, then what is?

Chandler Marchman, CSCS/CPT 2

 KETTLEBELL CARDIO BLUEPRINT

Allow Me To Introduce
Allow me to introduce to you my favorite the blue collar, working man
friendly, faster and more effective option of fat-loss training that actually
SPIKES your Testosterone levels and metabolism (instead of sabotaging
it)…High intensity kettlebell Met-Cons!

What are they and why should you be excited about them? Simple!
They’re movement pattern focused kettlebell compound lifts done in a
balanced and high intensity circuit format that ultimately allow for you to
turn on your bodies most powerful fat fighters so that you can QUICKLY
burn fat without losing too much lean muscle tissue. And what’s
especially cool about them, instead of taking an hour to do, they only take
MINUTES to do (making them PERFECT for a business and/or family man
working on a strict time budget)…

I can talk all day about the science of how these high octane routines
provide a smart and sensible alternative to traditional “cardio” for fat-loss,
but let me break it down for you in the simplest way possible.

When you do these balanced high

intensity routines made up of multi-joint
kettlebell exercises, you place a large
demand on your skeletomuscular system,
your respiratory system, and even your
endocrine system to the tune of forcing
LIGHTNING FAST adaptations to handle
this type of stress in the future. And
here’s what those adaptations look like:

Chandler Marchman, CSCS/CPT 3

 KETTLEBELL CARDIO BLUEPRINT

Increased Work Capacity (ability to fight against fatigue)

Increased Testosterone & HGh Levels (clutch for both muscle

maintenance and more efficient breakdown of fat)

Elevated Metabolism (from the initiation of the “Afterburn Effect”

which helps you burn fat long after your session is over)

Decreased Cortisol Levels (This catabolic hormone plays a large part

in breakdown of muscle and storage of fat – it surges during
traditional cardio routines but DOESN’T do so during these kettlebell
Met-Cons)

Understand this right now…I’m NOT saying that traditional cardio is the
devil. I’m just saying that when life happens and time isn’t as much as a
luxury that you have at your disposal, these kettlebell Met-Cons are a
fantastic option that are proven to work!

The 9 Laws of “Kettlebell Bodybuilding”

By definition, bodybuilding is the pursuit of trying to put on as much mass
on your frame in as balanced a manner (from head to toe and posterior to
anterior) as possible, all while attaining a level of conditioning that
ultimately reveals a lean and muscular look.

Traditionally, attaining this look meant super strict diets in conjunction

with a balanced combo of multi-joint and single joint exercises (to
cultivate mass), followed by some aerobic capacity work (cardio) to help
reveal a more lean/sculpted look.

What I want to do is prove to you that although that works, there’s more
than a few ways to skin a cat!

Chandler Marchman, CSCS/CPT 4

 KETTLEBELL CARDIO BLUEPRINT

Although most people associate kettlebell training with Soviets,

conditioning, and old time strength work, I want to show that for someone
wanting to develop a lean and muscular look (like golden era
bodybuilders), KETTLEBELLS are a viable way to accomplish this. And
below you’ll find 9 tactics that when
put to use will help you accomplish
EVERYTHING a bodybuilding
enthusiast would want to accomplish
with just the use of a kettlebell! So, if
you think barbells, dumbbells, cables,
and machines are the only way to
achieve a jacked, ripped, and
symmetrical physique, then think
again!

(1) Train MOVEMENTS, not muscles…

In other words, use exercises that have you move through the main
movement patterns your body goes through so that you can get more
targeted growth in the muscle that is responsible for that pattern (a
good example of this is to utilize vertical press variations over front
raises to target more growth in your delts)…

(2) Stick With the Basics, But ALWAYS change it up…

Building on the above tactic, stick with your common lifts, but
CONSTANTLY change them up to help shock them so that they have
to adapt to a knew demand.

This results in more growth!

Chandler Marchman, CSCS/CPT 5

 KETTLEBELL CARDIO BLUEPRINT

(3) Move From MOST to LEAST Demanding Exercise

When you’re putting together circuits, you never want to put the
hardest exercise LAST…

Why?

Odds are, the “HARDEST” (or most demanding) exercise is the one
that packs the most punch.

So, the way you want your flow of exercises to go so that you don’t
lose out on any gains is ALWAYS moving from the MOST demanding
to the LEAST demanding exercise as you move throughout any given
circuit.

(4) Combine Ballistic Work With “GRINDS”…

For those not in the know, ballistic work is any speed and
explosiveness based hip extension exercise (swing, snatch, clean, or
high pull), whereas a “GRIND” is a circuit that utilizes
traditional multi-joint lifting movements done in a high intensity
fashion (multiple exercises strung together to elicit more stress that
results in more growth)…

Instead of asking yourself whether you should do one or the other, I’d
stress you do BOTH to get the best of BOTH worlds!

Chandler Marchman, CSCS/CPT 6

 KETTLEBELL CARDIO BLUEPRINT

(5) Focus on Balancing Stimulus…

No, that doesn’t mean stand on one leg while doing an overhead
press…

I’m talking about the need for you to promote a more balanced
approach to how you program so that you put your body through the
type of stress it needs to develop a more symmetrically muscular
look (this approach also helps reduce any muscle imbalances that
can lead to back or shoulder pain)…

(6) Train Unilaterally As Well As Bilaterally…

Instead of just doing bilateral focused exercises (this is when both

limbs move simultaneously - i.e squats, deadlifts, or presses
and pulls with both arms loaded), mix it up by using those SAME
movement patterns but doing them in a single limb (“unilateral”
fashion)…

This means do step up and lunge variations for your lower body
(both single leg movements), and doing either offset or alternating
pushes or pulls for your upper body.

Not only will this mix things up in a manner that helps shore up any
imbalances, but also adds a core component that will give you
SAVAGE strength!

Chandler Marchman, CSCS/CPT 7

 KETTLEBELL CARDIO BLUEPRINT

(7) Church It Up With Bands, Towels, Deficits, Pauses,

Boxes, etc….

If you’ve seen my workouts on YouTube, you know that although I

stick to the basics, I always incorporate some intensity tactic that
will yield some type of new demand which yields both size and
strength gains…

Every routine needs SOMETHING to kick it up a notch, and the

tactics above have NEVER let me down!

(8) Extend Sets With Swings and/or Carry Variations…

If both strength and a more conditioned lean look are something

you’re chasing, one of the easiest and most seamless ways for you
to sneak in more of the work required to get there is by adding a few
reps of swings or some type of carry (i.e. rack walk or farmers walk)
at the very end of your circuit.

Doesn’t seem like much, but trust me…this added stimulus to the
MULTIPLE muscle fibers that you tax with exercises like this delivers
a BIG bang!

Chandler Marchman, CSCS/CPT 8

 KETTLEBELL CARDIO BLUEPRINT

(9) Don’t Do HIIT OR LISS…Do BOTH!

There’s a debate within the fitness community that never want to

die…

What’s better for burning fat and revealing more of the muscularity
that you want to reveal at the beach, pool, or bedroom?

High Intensity Interval Training (HIIT)???

Or is it Low Intensity Steady State cardio (LISS)???

Here’s the deal…they BOTH work…when they’re BOTH done in

moderation.

Don’t use one in an exclusive manner.

Instead, to get the best of both worlds, while minimizing the negative
effects that BOTH can cause, do short bouts of BOTH of them.

Chandler Marchman, CSCS/CPT 9

 KETTLEBELL CARDIO BLUEPRINT

5-Day “Kettlebell Cardio” Split

For those of you like me that NEED a sense of systematic organization to
carry out your workouts with, I’d like to share with you the simple to follow
5-day split that I’ve used with great success on both myself and many of
my clients. As with any system, it’s best viewed in a “loose rigidity”
fashion instead of a strict and stern one. What I mean by that is make it
yours and bend it to what suits you best while maintaining the “balance”
and “intensity” that is what truly makes it a powerful format for success.
With that said, let’s take a look at the split as well as share a week’s worth
of the workouts to help give you an idea of what training like this looks
like…

Just remember when doing these workouts to follow my simple rule of

kettlebell training: “Keep Your Muscles Pumping and Your Heart Rate
Jumping!”…As long as you do that, your results will be fast, badass, and
consistent!!!

Monday Tuesday Wednesday

Kettlebell Squat Horizontal Kettlebell Total Body Kettlebell
Variation Press Variation (i.e. Lift Variation (i.e.
Bench press) Thruster)
Lower Body Circuit
Push-Pull Circuit Lower-Upper Body
Circuit

Thursday Friday
Kettlebell Deadlift Vertical Kettlebell
Variation Press Variation (i.e.
Military press)
Lower Body Circuit
Push-Pull Circuit

Chandler Marchman, CSCS/CPT 10

 KETTLEBELL CARDIO BLUEPRINT

And here is the five days worth of the follow along kettlebell Met-Cons
that I promised you to help give a birds eye view of what it takes to get the
results you want FAST!!!

Monday Workout

https://youtu.be/Jcd6NQDLUTw
https://youtu.be/Jcd6NQDLUTw
https://youtu.be/Jcd6NQDLUTw
https://youtu.be/Jcd6NQDLUTw click here to

https://youtu.be/Jcd6NQDLUTw watch video

https://youtu.be/Jcd6NQDLUTw
https://youtu.be/Jcd6NQDLUTw

Chandler Marchman, CSCS/CPT 11

 KETTLEBELL CARDIO BLUEPRINT

Tuesday Workout

https://youtu.be/e6i4lzVByUI
https://youtu.be/e6i4lzVByUI
https://youtu.be/e6i4lzVByUI
https://youtu.be/e6i4lzVByUI click here to
watch video
https://youtu.be/e6i4lzVByUI
https://youtu.be/e6i4lzVByUI
https://youtu.be/e6i4lzVByUI

Wednesday Workout

https://youtu.be/N3EfpmuLrOo
https://youtu.be/N3EfpmuLrOo
https://youtu.be/N3EfpmuLrOo
https://youtu.be/N3EfpmuLrOo click here to
watch video
https://youtu.be/N3EfpmuLrOo
https://youtu.be/N3EfpmuLrOo
https://youtu.be/N3EfpmuLrOo

Chandler Marchman, CSCS/CPT 12

 KETTLEBELL CARDIO BLUEPRINT

Thursday Workout

https://youtu.be/CuVvElBYktw
https://youtu.be/CuVvElBYktw
https://youtu.be/CuVvElBYktw
https://youtu.be/CuVvElBYktw click here to
watch video
https://youtu.be/CuVvElBYktw
https://youtu.be/CuVvElBYktw
https://youtu.be/CuVvElBYktw

Friday Workout

https://youtu.be/uiY6ip_Kqec
https://youtu.be/uiY6ip_Kqec
https://youtu.be/uiY6ip_Kqec
https://youtu.be/uiY6ip_Kqec click here to
watch video
https://youtu.be/uiY6ip_Kqec
https://youtu.be/uiY6ip_Kqec
https://youtu.be/uiY6ip_Kqec

Chandler Marchman, CSCS/CPT 13

 KETTLEBELL CARDIO BLUEPRINT

About The Author

A highly sought after Certified Strength and Chandler Marchman
Conditioning Specialist with a degree in
Exercise Physiology from the Univ. of
Florida, Chandler (or Coach MANdler as he
is often called) uses a clinical approach to
strength and conditioning that focuses on
performance enhancement via sport
specific corrective exercises which improve
the quality, speed, and power of any and all
athletic movement, while helping to
develop a more muscular and lean
physique. With experience training
scholarship athletes at the Univ. of Florida
and the Univ. of South Florida, as well as
professionals in the NFL and NHL, Chandler
brings a fun and goal specific approach to
fitness that will have you looking, feeling,
and moving like an absolute BADASS!

https://www.youtube.com/goelitesc

https://twitter.com/GoEliteSC

https://www.instagram.com/coachmandler/

https://www.facebook.com/MarchmanStrength/

Chandler Marchman, CSCS/CPT 14