David Whitley 102 Kettlebell Workouts

102 Kettlebell
Workouts
By David Whitley, Sr. RKC
Copyright 2008 Iron Tamer Fitness www.irontamer.com

I must express huge amounts of gratitude to Pavel, John DuCane and all my
colleagues, teachers and students. Thanks to my wife Mandy for her support and
to my parents for everything they have done for me.
Thanks also to God for all He has done for me.
Proverbs 24:5 A wise man is strong, Yes a man of knowledge increases

strength;
Dave
www.irontamer.com

102 Kettlebell Workouts
By David Whitley, Sr. RKC
“Hey Dave, what’s the best kettlebell workout for (fill in the blank)??”
A while back I had an idea. Write a short book of kettlebell workouts with no fluff,
no filler and no BS. I wanted the reader to be able to flip open a book, close their
eyes and put their finger on a page and find a workout. My first book, 101
Kettlebell Workouts was that book
I compiled workouts from my clients, my classes and myself and also included
workouts inspired by (a polite way to say stolen from) my colleagues. Getting to
101 was the easy part. I was amazed by the stuff I had to leave out.
When I put together the first 101 Kettlebell Workouts book, I had no idea that
the response would be so phenomenal. 2 years and thousands of copies of later
I still receive emails about it, almost daily, most of them ending with “MORE
PLEASE!”
OK then, here it is. 102 Kettlebell Workouts.
This time around, I also give a few responses to some of the questions that keep
coming up. If you can’t find the answer in here, you can email me at
irontamerdave@hotmail.com
Like the last time, I will assume you already know the names of the most
common kettlebell drills and that your technique is up to par. If not, seek help
from an RKC.
Like any form of physical training, there is potential for injury and some of these
workouts may be too tough for some people. Use your common sense and get
your doctor’s clearance. Like I tell the members of my Nashville Kettlebell
Bootcamp “Push yourself, but don’t be stupid.”

A few commonly asked questions
Q: Where Should I buy my kettlebell?
A: Dragon Door has the highest quality kettlebells on the market. They are the
American original and the only ones I use. You may find cheaper kettlebells, but
you will not find a better value. You get what you pay for.
Q: How many kettlebells do I need?

A: You can get a lot of mileage out of one kettlebell. More than one will obviously
give you more options. Some of the workouts listed used double kettlebells,
others are single. It is up to you to decide how many to get. A complete set is
pairs of three sizes, light medium and heavy, but you can really get a lot out of
just one.
Q: Where should I practice with my kettlebell?
A: I usually recommend that kettlebell workouts be done outdoors, in and area

where the kettlebell can be dropped without causing any damage.
Q: I am already doing (fill in the blank). Can I combine kettlebells with it?
A: Maybe. This book is designed to give you a lot of useful workouts. Program
design is too big a subject to cover here.
Q: I am not sure about my technique. Where can I find an instructor near

me?
A: Dragon Door has a complete listing of RKC instructors on their website. The
RKC is the gold standard in kettlebell instruction.
Q: What is a good source for nutritional information?

A: Nutrition is too broad a subject to cover in this book, and I am not an expert in
it, although I do have a lot of hands-on experience.
I recommend two distinctly different resources for different reasons. Dr. John
Berardi’s Precision Nutrition and Ori Hofmekler’s Warrior Diet. A lot of people are
successful at cycling between the two.
Q: Do you recommend any nutritional supplements?

A: I recommend Prograde Nutrition. They have a great line of all-natural
supplements ranging from post-workout recovery to meal replacement to
multivitamin. I have used it and it is good stuff.

Another 30 Under 30
Using kettlebells lets you get a LOT of work done in a short period of time. In the
first 101 workouts book the “30 under 30” section got the best feedback from
readers by far. Many people said that it was their favorite part of the book and
that I should publish more.
I hear, and I respond.
I’d like to tell you that this section contains 30 MORE workouts that can be
completed in less than half an hour, but it doesn’t. There are 31.
1. Get-up 10 single reps, alternating arms each rep.

One arm swing 5x10/10
2. 2 hand swings :30 work, :30 rest

Repeat for 20-30 sets
3. 2 KB Clean and press (C&P) 3x5

Swings as many as possible in 15:00
4. Goblet Squat (holding one KB by the horns in the “steering wheel” position)
5x3 alternated with
Double C&P 5x5
Rest 2:00
Swing 5x20
5. Goblet Squat 5x5 alternated with

Row 5x5
Rest 2:00
Snatch 5x10/10
6. 1 KB C&P 5x5/5 alternated with

Goblet Squat 5x5
Swing- as many as possible in 10:00
7. Row 5x5/5 alternated with

C&P 5x5/5
Rest 2:00
Snatch 5x12/12
8. C&P 5x5/5 alternated with

Pullup 5x5
Swing 10 sets of :30 work and :30 rest

9. Snatch 3x10/10
Goblet squat 3x5
10. Swing x25 reps alternated with

Burpees (Squat thrust) x10 reps
Complete as many rounds as possible in 30:00
11. Pushup variation as many as possible in 5:00

Rest 1:00
Rest 1:00
Goblet Squat
As many as possible in 5:00
Rest 1:00
Pullup- as many as possible in 5:00
Rest 1:00
12. Turkish Get-up- as many as possible in 10:00

Rest 1:00
Pullup- as many as possible in 8:00
Rest 1:00
13. Double C&P 5x5 alternate with

Pullup 5x5
Swing 12x15
14. Pullup 5x5 alternate with

Double C&P 5x5
Goblet Squat 5x5 alternate with
Snatch 5x10/10
15. Get up 3x3/3

Pullup 3x5
Double Squat 3x5
Done as a circuit
Rest 2:00
Swing 5x25
16. Double C&P 5x5

Double Squat 5x3
Double Row 5x5
Done as a circuit
Snatch 5x10/10

17. Get up 3x3/3
Rest
Alternating Row 3x5 alternated with
Pushup variation 3x15
Rest
Swing 5x20
18. Get up 5x3/3

Double Row 3x5
Goblet Squat 3x5
Snatch 5x10/10
19. Windmill 3x3/3

Pullup 3x5
Swing 5x25
20. Double C&P 5x5 alternated with

Double Squat 3x5
Rest 2:00
Pullup 5x5 alternated with
Double Swing 5x10
21. C&P 5x3/3 alternated with

Pullup 5x3
Rest 2:00
Goblet Squat 3x5 alternated with
Snatch 5x10/10
22. Double Snatch

23. 20x3 start at the top of each minute
24. Double squat and press 10x5

Rest 1:00 between sets
25. Burpee 5x10 alternated with

Snatch 5x10/10
26. Double snatch 5x10 alternated with

Burpee 5x10 rest :30 between each set
27. Renegade Row 5x 5/5 alternated with

Swings 5x25

28. Turkish Get-up 5x2/2
Swing 5x25
Renegade Row 3x 5/5
29. Snatch: 30 on/ :30 off for 20:00

Alternate arms each set
30. Snatch 1:00 right, 1:00 left

rest:30
repeat a total of 10 times
31. Alternating press 5x5/5 alternated with

Alternating Row 5x5/5
Rest 2:00
Snatch 5x15/15

Underground Kettlebells
My friend Zach Even-Esh is a top-notch strength and conditioning coach in New

Jersey. He is as big a fan of the Old-School strength methods as I am. His
website Underground Strength Coach is an excellent resource for out-of-the-
box thinking and old-school methods for building real strength.
Here are some workouts inspired by Zach’s training methods.
Workout 1:
1A) Double clean & press 3 x 6
1B) Double squat 3 x 6
1C) Renegade row 3 x 6
1D) Farmer walk 3 x 100'
Workout 2:
1A) 1 arm snatch 3 x 12/12
1B) Hand to hand swings 3 x 20
1C) 1 arm rack walk 3 x 100' each hand
Workout 3
Done as a complex, do not put the kettlebells down until you have completed one
round of ALL the exercises
1A) Double high pulls 3 x 10
1B) Double cleans 3 x 10
1C) Double push press 3 x 10
1D) Double squat 3 x 6
Workout 4
1) Renegade row + push up 5 x 5
2) Double squat + press combo 5 x 5
3) Snatch x 50reps per arm total
Workout 5
1A) 1 arm clean & press 4 x 6
1B) 1 arm row 4 x 6
2) 2 hand high pull, catch & squat 3 x 10
Workout 6
1) Turkish get up 3 x 3/3
2) Snatch 3 x 10/10
3) Double overhead walks 3 x 150'

Workout 7
1A) Double farmer walk 2 x 100'
1B) Double overhead walk 2 x 100'
1C) Double rack walks 2 x 100'
Workout 8
1A) Double burpee + push up 5x5
1B) Heavy snatches 5 x 5/5
1C) Hand to hand swings 1 x 100
Workout 9 (field workout)

1) 2 hand high pull, catch and push throw x 5 minutes
2) 1 arm snatch x as many reps as possible in 5 minutes
3) Farmer walks 5 x 1 minute
Workout 10
1A) 1 arm snatch + windmill combo 3 x 3
1B) 1 arm push press + overhead squat 3 x 5
2A) Double clean + squat + press 3 x 8
2B) Renegade row + push up 3 x 5
3) Get up sit up 2 x 5

Group Workouts
In my local Nashville Kettlebell Bootcamp classes I have a variety of people with

a variety of fitness levels. The challenge has always been to create a workout for
a group that allows everyone to push themselves within their own level of fitness.
Here are some examples from our class. If you are a fitness professional doing
group classes or bootcamps, you will get a LOT of mileage out of this section.
If you aren’t in the fitness business, these workouts can easily be done by
yourself.
Workout 1:
Circuit :30/:30 :30 rest
Split Squat
1 arm row
pushup/plank
3 rounds
Intervals
burpee
1:00 work, jog/walk 1:30
2rounds
Swing
1:00 work, jog/walk 1:30
2rounds
Workout 2:
C&P with partners
4 ladders of 1,2,3,4 reps
snatches
alternating between a heavy and a medium weight
H-3/3
M-10/10
H-4/4
M-12/12
H-5/5

Workout 3:
Turkish Getup
Alternating with partner 1 rep per side
12:00
Rest 2:00
swing 1:00
run 1:30
x5 rounds
Workout 4:
Circuit-
Pushup/Plank Hold
Row
Lunge
:30 each side

:30 rest
3 rounds
rest 2:00
VO2 Max snatch protocol (as developed by Master RKC Kenneth Jay)
:15 snatching, :15 rest
34 sets
17:00 total
Workout 5:
Circuit:
Row
Lunge
Military Press
:45 per side, :45 rest between exercises

4 rounds
Swing
:30 on
:30 off
10 rounds

Workout 6:
Go heavier than normal, heavy enough that putting the weight down for a pause
during the timed set is needed.
Supersets in a circuit, :45 interval:

Lunge + Pushup (:45 each leg, :45 for pushup, :45 rest for the rotation)
1 arm row +swing
1 arm military press +squat
3x through this sequence.
rest 2:00
High pulls :45 work, :30 rest
6 rounds (3 per arm)
Workout 7:
Circuit :45 work, :30 rest
See Saw press
Seated Hot potato
Goblet Squat
Rest 2:00
Swings
:30 work
:20 rest
x5 rounds
Workout 8:
Circuit One:
Squat
Pushup
V-up
:30 work, :30 rest
4 rounds
Circuit Two:
Alternating Row
Lunge
Plank
:30 work, 30 rest
Swing :30/Rest:30
Burpee :30/ rest :30. Complete10 rounds

Workout 9:
Circuit:
6:00 work, :30 break to rotate
Getup
Alternate with partner 1/1
Lunge
Pushup
Alternate with partner 10
Row
rest 2:00
Swings 1:00 work/:30 rest
4 rounds
Workout 10:
Supersets
A1-Side plank
A2-Lunge
B1-Mil press
B2-row
:30 on :30 off

4 rounds of each
Swings :30 work, :45 rest

10 rounds
Workout 11:
Lunge
Pushup
Russian Twist
1 arm row
:30 on :30 off, 8 rounds of each
Snatches-complete as many as possible in 5:00

Workout 12:
Supersets:
Pushup
Swing
1:00 each/:30 rest between
6 rounds
Hot potato/plank/V-up
:30 each, no rest
:30 rest after completing the circuit
3 rounds
Workout 13:
Circuit:
Pushup
Jumping Lunge
Row
1:00 work, :30 rest
4 rounds
rest 2:00
swings
:30 work
:20 rest
10 rounds
Workout 14:
Supersets:
A. Lunge & row :30 per side
B. Thruster & pushup 1:00 each
:30 rest between,
3 rounds of each.
Rest 2:00
Swings
:30 work/:15 rest
7 rounds

Workout 15:
Pushup
Double KB Deadlift
Static lunge
One arm row
:30/:30 per side, :30 rest between exercises
4 rounds
Swings
:30 on,20 off
8 rounds
Workout 16:
Circuit:
Alt Row
Alt reverse lunge
V-up
1:00 work, :30 rest
x4 rounds
Swing 1:00
Run/Rest 1:30
x6 rounds
Workout 17:
Complex
Hot Potato
squat and press (1 arm)
squat only (1 arm)
press only (1 arm)
high pull (1 arm)
:30 per exercise, no putting the KB down
:30 rest between arms
2 rounds per side
swings on Tabata time :20 work, :10 rest

x4 minutes
Workout 18:
Fighter’s circuits:
1:00 each exercise x 2
1. Seated hot potato + Mountain climber
2. Slingshot + squat & press
3. Row & burpee
4. Swing & pushup
1:00 rest between

Workout 19:
Complex:
High pull
Clean
Swing
:30 each per arm
:30 rest
Circuit
Pushup
Jump Lunge
Alt row
1:00/:30 x 4 rounds
swings
:20 work :30 rest
8 rounds
Workout 20:
Circuit:
Row
Press
Lunge
:30 per side
4 rounds
Swing ladders with partner

10,15,20
8:00
Workout 21:
Snatch x5/5
v-up x5
Burpee x10
As many rounds as possible in 20:00

Full Body Power
In June of 2008 I released a DVD entitled Full Body Power: Kettlebells
Beyond the Basics.
It contains step-by-step instruction in several combination exercises and other

advanced drills. This section puts together workouts using those some of those
exercises.
Workout 1:
Kettlebell Burpee and Deadlift combo
:30 work, :30 rest for 10 sets
Workout 2:
Kettlebell Burpee and Clean and press combo
Ladders-
5 sets, increasing reps each set (1,2,3,4,5 reps)
Repeat the ladder 3 times
Workout 3:
Kettlebell Burpee and Double snatch combo
Ladders-
3 sets, increasing reps each set (1,2,3 reps)
repeat the ladder 5 times
Workout 4:
Bent press singles, alternating sides each rep
As many as possible in 15:00
Rest 5:00
Swings- As many as possible in 15:00
Workout 5:
Turkish Windmill
5 sets of 1per side
Rest 3:00
:30 work, :30 rest for 5 sets
Workout 6:
Two hands anyhow-
10 reps per side
rest 2:00
Clean, Squat and Press
5 sets of 5 reps per side

Workout 6:
Follow the Leader Press-low position
3 sets of 3 per side
Swing
5 sets of 20
Workout 7:
Follow the Leader Press-Rack position
Windmill
Snatch 5:00, as many reps as possible
Workout 8:
Follow the Leader Press-Over head position
Swing
5 sets of 10 per hand
Workout 9:
Follow the Leader Press-
2 sets of 2 per side in each of the 3 positions
Kettlebell Burpee and Double Clean combo
5 sets of 5
Workout 10:
Follow the Leader Press-
3 sets of 2 per side in each of the 3 positions

3 sets of 10
Workout 11:
Double Clean, Squat and Press
10 sets of 5 reps
Workout 12:
3 sets of 5 reps
Kettlebell Burpee and swing combo

3 sets of 10

Workout 13:
As many reps as possible in 30 minutes
Workout 14:
2 sets of 10
Kettlebell Burpee and swing combo
2 sets of 10
Kettlebell Burpee and Clean combo
2 sets of 10
Kettlebell Burpee and High Pull combo
2 sets of 10
Kettlebell Burpee and Double snatch combo
2 sets of 10
Workout 15:
Turkish Windmill
5 sets of 1/1
Double snatch
10 sets of 3
Workout 16:
Turkish Windmill
4 sets of 2/2
Clean, press & overhead squat combo
6 sets of 3 per arm
Workout 17:
Double Windmill
Squat and press 5 sets of 5
Swing
5 sets of 20

Metabolic Acceleration
Metabolic Acceleration is a term I got from Alwyn Cosgrove. These workouts are
similar to Charles Staley’s Escalated Density Training (which I talked about in
101 Workouts Part One). The primary difference is that the focus is on ramping
up the metabolism rather than building mass.
Workout 1:
Deck squat x 5 reps
Clean and press x 5 reps per arm
Rest 3:00
Snatch x5/5
Workout 2:
Double Squat x5
Double Snatch x5
Rest 3:00
Renegade Row x5/5
Swing x 12
Workout 3:
Double clean and Press x5
Pullup x5
Rest 3:00
Hanging Leg raise x5
Double Squat x5
Workout 4
Turkish Get up 2 reps per side
Rest 3:00
Swing x12
Pushup x5

Workout 5
Renegade Row x5/5
Snatch x 6 reps per side
Rest 3:00
Pullup x5
Goblet squat x 5
Workout 6:
Deck squat x 5 reps
Row x 5 reps per arm
Rest 3:00
Swing x25
Workout 7:
Double Squat x5
Pullup x5
Rest 3:00
Double clean and Press x5
Workout 8:
See Saw Press x5 per side
Pullup x5
Rest 3:00
Double Squat x5
Swing x10
Workout 9:
Turkish Get up 1 rep per side
Rest 3:00
Swing x20

Workout 10
Snatch 12 reps per side
Rest 3:00
Pushup x12
Pullup x5
Workout 11
Pushup x12
Swing x12
Pullup x5
Rest 3:00
Alternating Lunge x 10 per leg
Clean and press x 5
Workout 12
Pushup x12
Alternating Lunge x 10 per leg
Rest 3:00
Pullup x5
Clean and press x 5
Swing x12
Workout 13:
Double Squat x5
Double Clean and Press x5
Pullup x5
Rest 3:00
Double High Pull x5

Workout 14:
Clean, Squat and Press x5 per arm
Pullup x5
Rest 3:00
Double High Pull x5
V-up x5
Workout 15:
Swing, Flip and Squat x5 per arm
Row x5 per arm
Rest 3:00
Burpee & Deadlift combo x5
V-up x5
Workout 16:
Deck squat x 5 reps
Pullup x 5 reps
Rest 3:00
Lunge x10 reps per leg
Snatch x 10 reps per arm
Workout 17:
Goblet Squat x5
Double clean and press x5
Rest 3:00
Renegade Row x5/5
Swing x 20
Workout 18:
Double Squat x5
Double Snatch x5
Renegade Row x5/5
Rest 3:00
Pushup x12
Swing x 12

Challenge Workouts
The following workouts are designed to be done occasionally to test yourself.
Pick one and see how well you do based on the criteria listed. In 4-12 weeks try it
again and see how much you have improved.
Attack of the Spider Monkey

This is one that my class does about every eight weeks.
It consists of three exercises, the Snatch, the Burpee, and the V-up, done in a
descending ladder for time. The rep scheme is: 25,20,15,10,5 reps of each
exercise, per arm with the snatch. Anything below 15:00 is pretty good, break
12:00 and you are doing exceptionally well.
Meltdown 300 rep challenge

In early 2008 a few other kettlebell instructors and myself had a national
competition between our respective classes. We called it the Kettlebell Meltdown.
The following 300-rep workout was one of the measuring sticks and I am proud
to say the one of my clients one the overall performance category. If you can
finish in less than 11:00, you’re doing all right.
25 - V-ups
50 - Snatches (25 per arm)
25 - Push-ups (women can opt for doing them on knees)
50 - Swings (2 hand)
50 – Burpees (No jump / No push up)
50 - Clean & Press (25 each side)
50 - Mountain Climbers (25 each side)
300 reps in as little time as possible. You must finish the rep count on
each exercise before moving onto the next one.
**Women will use 8kg or 12kg / Men will use 16kg or 24kg
Brutal Minimalist Fitness (BMF)

Turkish Get-Up- 3-5 sets of 3-5 reps
Swing x 50
Hindu squat x 10
Swing x 40
Hindu squat x 20
Swing x 30
Hindu squat x 30
Swing x 20
Hindu squat x 40
Swing x 10
Hindu squat x 50

Brutal Minimalist Fitness version 2.0
Turkish Get-Up- 3-5 sets of 3-5 reps
Swing x 50
Burpee x 10
Swing x 40
Burpee x 20
Swing x 30
Burpee x 30
Swing x 20
Burpee x 40
Swing x 10
Burpee x 50
Riffer Madness
Designed by Master RKC instructor Mark Reifkind, this is an ascending High
Pull ladder done with a partner in a “you go, I go” format.
The ladder is 10,12,14,16,18,20, and 10 reps per side. So, you do 10/10, your
partner does 10/10, you do 12/12, your partner does 12/12, all the way up to 20,
then a final set of 10. Try to get it in less than 10 minutes.
1000 reps
Choose an exercise such as swings or snatches. Complete 1000 reps in as little
time as possible. Tracy Reifkind, RKC, has done 1000 swings with a 24kg
kettlebell in 50 minutes, earning her the nickname “Queen of the Swing”.

So, we come to the end. 102 kettlebell workouts with no fluff, no filler and no
BS.
I hope you have enjoyed this book and get a lot of painful and productive use
from it. Let me remind you again------none of these workouts will work if you
don’t do them.
If you enjoyed this book, have questions about it or about any of my other
products, please drop me an email and let me know.
irontamerdave@hotmail.com
Also, visit my website www.irontamer.com to sign up for my newsletter and

find out more about me and my products.
Train hard and stay safe!
David Whitley, Senior RKC

www.irontamer.com

David Whitley 102 Kettlebell Workouts

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102 Kettlebell

By David Whitley, Sr. RKC

Copyright 2008 Iron Tamer Fitness www.irontamer.com

Thanks also to God for all He has done for me.

Proverbs 24:5 A wise man is strong, Yes a man of knowledge increases

Copyright 2008 Iron Tamer Fitness www.irontamer.com

OK then, here it is. 102 Kettlebell Workouts.

Copyright 2008 Iron Tamer Fitness www.irontamer.com

Q: Where Should I buy my kettlebell?

Q: How many kettlebells do I need?

Q: Where should I practice with my kettlebell?

A: I usually recommend that kettlebell workouts be done outdoors, in and area

Q: I am not sure about my technique. Where can I find an instructor near

Q: What is a good source for nutritional information?

Q: Do you recommend any nutritional supplements?

Copyright 2008 Iron Tamer Fitness www.irontamer.com

I hear, and I respond.

1. Get-up 10 single reps, alternating arms each rep.

2. 2 hand swings :30 work, :30 rest

3. 2 KB Clean and press (C&P) 3x5

5. Goblet Squat 5x5 alternated with

6. 1 KB C&P 5x5/5 alternated with

7. Row 5x5/5 alternated with

8. C&P 5x5/5 alternated with

Copyright 2008 Iron Tamer Fitness www.irontamer.com

10. Swing x25 reps alternated with

11. Pushup variation as many as possible in 5:00

12. Turkish Get-up- as many as possible in 10:00

13. Double C&P 5x5 alternate with

14. Pullup 5x5 alternate with

15. Get up 3x3/3

16. Double C&P 5x5

Copyright 2008 Iron Tamer Fitness www.irontamer.com

18. Get up 5x3/3

19. Windmill 3x3/3

20. Double C&P 5x5 alternated with

21. C&P 5x3/3 alternated with

22. Double Snatch

24. Double squat and press 10x5

25. Burpee 5x10 alternated with

26. Double snatch 5x10 alternated with

27. Renegade Row 5x 5/5 alternated with

Copyright 2008 Iron Tamer Fitness www.irontamer.com

29. Snatch: 30 on/ :30 off for 20:00

30. Snatch 1:00 right, 1:00 left

31. Alternating press 5x5/5 alternated with

Copyright 2008 Iron Tamer Fitness www.irontamer.com

My friend Zach Even-Esh is a top-notch strength and conditioning coach in New

Here are some workouts inspired by Zach’s training methods.

Copyright 2008 Iron Tamer Fitness www.irontamer.com

Workout 9 (field workout)

Copyright 2008 Iron Tamer Fitness www.irontamer.com

In my local Nashville Kettlebell Bootcamp classes I have a variety of people with

Copyright 2008 Iron Tamer Fitness www.irontamer.com

:30 each side

:45 per side, :45 rest between exercises

Copyright 2008 Iron Tamer Fitness www.irontamer.com

Supersets in a circuit, :45 interval:

Copyright 2008 Iron Tamer Fitness www.irontamer.com

:30 on :30 off

Swings :30 work, :45 rest

Snatches-complete as many as possible in 5:00

Copyright 2008 Iron Tamer Fitness www.irontamer.com