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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 TUSSI CUCU mC EUR Maik OR ACTUAL Ca Ue 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. Coen eee ESC) USE OF THE SKOGG SYSTEM DOMES TSS UU UC LCR ROR RULE CCR URE SRLS SPR eC RUD Dee CRU CORTE nS CUR RUS cee CURL Co EAU TRUE CP RULE) ae UU eRe Ce ERO UGE SEIS UES CUP RCSL Seon eT a ae Mu Cu Se CCC ee RAS UC LEU Run CRUE RM Pca ec} when starting out with kettlebells. Please see the Kettlebell size chart on back for how to pick the appropriate bell se aus See SOUR Re Sea eC CUR Le Seed RR Ae LCeSLR e eC a Ce LL A ORO CCU RU ES Ue CERES Can CR mon UCR iE Pc Cee CEC ea CNC eee Wham OR UR eS Rn) SCRUB URC Rao RCE UT Rear cue R OR Bey Eee URC MULE TTS Te Rt sty Itis extremely important to take all necessary precautions when beginning a new exercise program. Consult PSU sO eS CSS EC RUE La 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 Ora CSC ee eur nA RR Ee RelA cece Caa ity, taking prescription medications, such as those for heart problems, high blood pressure, high cholesterol or Clg LW mS Ceci eks) LS CSS SCS NUT CSS Ae me CSU Se ce Sat CHART : tl W 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. (+) eye 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.

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