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:

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