WELCOME TO THE SKOGG SYSTEM
My kettlebell workout is the only workout system you will ever need. Kettlebell training never hones in on one
specific body part to create fatigue and failure, allowing you to train everyday and actively recover unlike any
other workout regime. The only rule | prescribe is to listen to your body. It knows when to take a break.
’ve built this system so that it is adaptable to your needs and fitness level. To personalize your workout, adjust
your kettlebell size, your workout length, and your tempo (the pace at which you move). Use a lighter bell and
a quicker consistent tempo to emphasize cardio. Use a heavier bell and a slower tempo to focus on form and
recovery to develop power, strength and size.
These DVDs are the first in a series of workouts in the SKOGG SYSTEM that will provide you with a foundation
for a lifelong kettlebell workout system. | will provide you with the tools you need to build a kettlebell workout that
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I'm excited to help you achieve your fitness goals. The effects of kettlebell training are unsurpassable. Enjoy
watching your progress. I'll see you in the gym.
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when starting out with kettlebells. Please see the Kettlebell size chart on back for how to pick the appropriate bell
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Itis extremely important to take all necessary precautions when beginning a new exercise program. Consult
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you have been inactive for an extended period of time or if you have any pre-existing health conditions (such
as a heart condition, pain in the heart or chest, frequent loss of balance, feeling faint or having spells of severe
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ity, taking prescription medications, such as those for heart problems, high blood pressure, high cholesterol or
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BEGINNER. INTERMEDIATE ADVANCED WARRIOR
WOMEN 4 %g./9 Ib. 8kg./181b 12kg./26 Ib. 12kg./26 Ib. (+)
MEN 8kg./181b. 12 kg./26 Ib. 16kg./35 Ib. (+) 20g. /44 Ib. (+)
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Ofic® you fave proper form of the 6 basic movements, you may then
test yourself to see if you have the ability to move up a kvel.
INTERMEDIATE
You must have the ability to do Snatches for 1 minute per arm
II ADVANCED
You must have the ability to do Snatches for 2.5 minutes per arm.
1V WARRIOR
You must have the ability to do Snatches for 5 minute per arm.