• "The Only Warm-Up You'll Ever Need" - 4 exercises, 5 minutes, warmed up, stretched out and ready to go... (p.9-10)

  • "Swing Season - 1,2,3" - each has 26 different Swing workouts for the man or woman who doesn't want to think... (p.15-17)

  • The "Bare Bones Basics" - two exercises, 10 minutes per day - perfect for the uber-busy... (p.17)

  • "Getting Down With the Get Up" - 15 minutes per day, 5 days per week - right up your alley if you like to hyperfocus... (p.18-19)

  • "The King-Sized Killer" - The Ultimate Heavy KB Snatch training program designed to slay a heavy kettlebell and turn it from feeling like a tank into feeling like a toy  - 9 weeks, 3 days per week, 20 minutes per day... (p.20-21)

  • "Long Cycle (Of Death)" - Your foray into the land of the Long Cycle Clean + Jerk - the Spetsnaz's favorite kettlebell conditioning lift designed to "make you a better man, even if you're a lady" - to quote Pavel... (p.21-23)

  • "When More Is Better" - the OLAD KB Variations 1, 1.2, 1.3, and 2.0... (p.23-26)

  • "The Old Standby" - A time-tested, battle-hardened fail-proof program template for guaranteed results... (p.27)

  • "The Mixed Bag 1 to 2.4" - The simplest of templates for mixing various grinds and ballistics for simple, brutal, results in both strength and conditioning in only 30 minutes, 3 times each week... (p.27-30)

  • "Supersets, Circuits, And Combos" - The ultimate collection of time-saving kettlebell training (worth the cost of admission), including the "Basic Training" Series, the "Intermediate Training" Series, and "Advanced Training"... (p.33-36)

  • The "Foundation Program" - Lays a serious foundation for double kettlebell training in only 60 minutes per week for 6 weeks... (p.36)

  • The "Fundamentals Circuit" - get [re-] acquainted with the kettlebell basics in this 3 day, 60 minutes per week, "two-pay" option, 6 week program... (p.38)

  • "Killer Combinations" - Discover how to use compound lifts for maximum time-efficiency and simple, brutal results with just one kettlebell... (p.45)

  • "King-Sized Combos" - the only thing better than the Snatch is when you combine it with these two other exercises, 3 days per week, for 20 minutes... (p.45)

  • "Going Ballistic" - with these 5 ballistic kettlebell exercises wrapped in a variety of combinations 20 minutes per day, 3 times per week... (p.46-48)

  • The "Olympic" - 5 different program variations of 3 devilishly simple exercises inspired by our lean and powerful friends, the Olympic Weightlifters... (p.48-50)

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