Muscle mass, endurance and weight management by Steve Cotter

2-Day Split

Duration: 30 – 40 minutes

4 times a week

Technical complexity: Difficult

You do not need to spend hours and hours at a gym in order to build muscle or get rid of extra fat. This workout known as the Steve Cotter’s kettlebell workout plan does the same thing in a much shorter period of time.

During the 1800’s, a special training tool known as the kettlebell arrived from Russia. It has become the fundamental tool that Steve Cotter has utilized when coaching/training the US Marines and football teams such as the San Diego Chargers, the San Fransisco 49ers, and the Texas Rangers.

Cotter says that he maintains his muscle mass and a 6 % body fat percentage by using the kettlebell workout below. Goals are reach Without gym workout. It is recommended to perform Cotter’s kettlebell workout 4 times a week (for example Mon, Tues, Thurs and Fri). The workout takes between 30 – 40 minutes.

Cotter wants to point out the Two Arm Swing technique, which is included in each workout. The Two Arm Swing technique works on numerous different muscle groups and raises the heart rate right at the very beginning of a workout.

You need a pair of lighter kettlebells (8 – 12 kilos / 15 – 25 lbs for men, 4 – 6 kilos / 5 – 10 lbs for women) and a pair of heavier kettlebells (12 – 16 kg / 25 – 35 lbs for men, 6 – 8 kg / 10 – 15 lbs for women) for the training. For one exercise, you need an even heavier pair of kettlebells/dumbbells (20 – 30 kg / 45 – 70 lbs for men, 12 – 20 kg / 25 – 45 lbs for women).

Check this kettlebell workout in detail below including the abbreviations as well.

One Hand = 1h (Handle the kettlebell with one arm)

Two Hands = 2h (Handle the kettlebell with both arms)

both hands alternately = bh (Do exercise with one hand, then the other hand)

Double = use two kettlebells

Lighter kettlebell

Heavier kettlebell

Rest between sets = R 60 seconds

Workout 1 (Monday, Thursday):

Workout 2 (Tuesday, Friday):

Need a training diary?

If you want to save your time and support this site, you can buy a training diary below (printable image and excel sheet). By using training diary, you can track your progress and maintain your motivation and you don’t need to remember the exercises by heart.

Steve Cotter's Kettlebell Workout Training diary as an excel sheet and printable picture. $2.99 Processing ... Support and Buy Training Diary Stripe Payments requires Javascript to be supported by the browser in order to operate.

All myworkoutplans.net training diaries Training diaries as an excel sheets and printable pictures. $9.99 Processing ... Buy all training diaries (25 in total) Stripe Payments requires Javascript to be supported by the browser in order to operate.

Interested in long term muscle building plan also? Consider the bundle below.

Super Gains 6-Month Plan and all myworkoutplans.net training diaries bundle:

Processing ... Buy Super Gains 6-Month Plan bundle - $19,99 Stripe Payments requires Javascript to be supported by the browser in order to operate.

See my results with Super Gains plan below.

Looking for a different type of workout plan?

Source: http://www.muscleandfitness.com/workouts/workout-routines/full-body-kettlebell-workout?page=1