Simple and Sinister Workout
- I don't like going to the gym. I find keeping track of all the different
exercises, weights, reps, etc too complicated.
- So I found something that works for me: Simple and
Sinister, by Pavel Tsatsouline
- The workout is pretty simple: 100 one-hand swings and 10 get-ups.
- The 10×10 swings must be completed in 5 minutes by performing 10 swings
every 30 seconds, followed by 1 minute of rest and 10×1 get-ups performed in
10 minutes.
- Total workout time: 15 minutes.
- Every single day, no excuses.
- Equipment needed: One kettlebell.
- The SIMPLE Goal
- Men: Complete the workout using a 32kg kettlebell
- Women: Complete the workout using a 24kg kettlebell for swings and 16kg
kettlebell for get-ups.
- The SINISTER Goal
- Men: Complete the workout using a 48kg kettlebell
- Women: Complete the workout using a 32kg kettlebell for swings and 24kg
kettlebell for get-ups.
- There's a book if you want the full details and science behind this surprisingly
simple program. You can get it here.
- How to do the exercises properly: