Remember a couple of days ago, we talked about the studies proving that specialized exercise can bring faster results while allowing you to diet less?

Basically, why my finishers work so well is because I use a "3R" method. 

3R = Resistance (R1), Reps (R2), Rotation (R3). 

With HIIT, you're basically doing the same thing over and over, using the same muscle groups, with the same intensity. 

Treadmill intervals for example... fast, slow, fast, slow...

... not to mention the pounding your joints take from it. 

With 3R, you work more muscle groups, while the intensity, rotation of exercises, and the reps are varied, yet giving you HIIT results in just a fraction of the time. 

This cranks up your metabolism for hours, allowing you to eat more and diet less. 

And you can do this with a pair of dumbbells or nothing at all.

But...

You can do this with a single kettlebell, too. 

A study from the American Council on Exercise showed that you can burn 20 calories a minute using one kettlebell! 

During certain seasons of my life, I rely on my kettlebell in my home office to keep the weight from creeping up. It came in real handy during December while I was around so many treats between family gatherings and church events. 

One night for dinner, I had ham/cheese sliders, chips, Chex chocolate mix, and way too many chocolate truffles my wife got from one of her tutoring students. 

Yet, the following morning I was 1/2lb LIGHTER.

That's the power of a single kettlebell.

It comes down to this...

Each move progresses from one to another. 

Plus, a single kettlebell changes the dynamics in how your muscles are worked, bringing a new "stimulation". 

So, while I went to the "lab" putting together the 100 finishers for Workout Finishers Ultimatum, I figured why not add 21 new specialized Kettlebell Finishers, too? 

There are some 100% KB finishers, while I also plugged in some KB/Bodyweight "hybrids", too...

These can be used as a finisher or if you're tight on time, a full workout (strength and cardio at the same time). 

So, I guess it's 121 finishers, not 100 :)

Later tater,

Mikey