Uploaded December 2024 | Updated September 2026, 8 hours ago
P.S. Want some help gaining your next 10-to-15 pounds of muscle? Or losing your next 10-to-15 pounds of fat? Or both at the same time?
Here are 5 ways I can assist whenever you’re ready, including free fitness plans, coaching, books, and more: mikematthews.co/yt
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What makes kettlebell training so effective for building muscle, gaining strength, and improving mobility? Can it replace traditional lifting? And how can you incorporate kettlebells into your training for more variety and fun?
In this episode, I welcome back Pat Flynn. As the founder of Strong ON!, an award-winning author, and a trainer for special forces and professional athletes, Pat brings a wealth of expertise in fitness and minimalist training. In this conversation, he shares straightforward, science-backed advice on using kettlebell training to achieve impressive results with minimal time and equipment.
Pat also discusses his new book, Strong ON!: 101 Minimalist Kettlebell Workouts to Blast Fat, Build Muscle, and Boost Flexibility—in 20 Minutes or Less, which offers a blueprint for transforming your fitness routine using just one powerful tool: The kettlebell.
In this interview, you’ll learn . . .
How to make kettlebell training fun, functional, and sustainable
The “Big 6” kettlebell exercises and how to perform them safely and effectively
How kettlebell training builds strength, muscle, and endurance
Practical programming tips for integrating kettlebells into your workouts
The mobility benefits of kettlebell training
And more . . .
So, if you want to learn how to make kettlebell training fun and functional, click play and join the conversation.
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Timestamps:
00:00 Intro
12:25 Kettlebell Limitations
16:57 Kettlebell Back Exercises
21:25 The “Big 6” Kettlebell Movements
28:17 Benefits of Kettlebell Carries
33:43 Adding Kettlebells to Your Program
38:01 Favorite Kettlebell Complexes
40:47 Mobility Routine Overview
43:24 Simplified Diet Plan
50:58 Importance of Willpower
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Mentioned on the Show:
Elevate: legionathletics.com/products/supplements/elevate-mushroom-supplement
Bigger Leaner Stronger: legionathletics.com/products/books/bigger-leaner-stronger/?utm_source=blog&utm_medium=link&utm_campaign=blsCTA
Pat Flynn: chroniclesofstrength.com/about
Pat Flynn YouTube: youtube.com/@supmuhhumbruh
Strong ON!: 101 Minimalist Kettlebell Workouts to Blast Fat, Build Muscle, and Boost Flexibility―in 20 Minutes or Less: amazon.com/Strong-Minimalist-Kettlebell-Workouts-Flexibility_in/dp/1637745419/ref=sr_1_1?crid=1UPPRSCUYLTJD&dib=eyJ2IjoiMSJ9.FTyfnTmHWmHXXkhRJKarxv2ucL0D9Cha2H_dy_A61CrGjHj071QN20LucGBJIEps.JPWkZatEdsj4bRt8hq1ZV6ghtFPzTSsKNMqGTMQ-wfA&dib_tag=se&keywords=pat+flynn+strong+on+101&qid=1734426131&sprefix=pat+flynn+stron+gon+10%2Caps%2C152&sr=8-1
P.S. Want some help gaining your next 10-to-15 pounds of muscle? Or losing your next 10-to-15 pounds of fat? Or both at the same time?
Here are 5 ways I can assist whenever you’re ready, including free fitness plans, coaching, books, and more: mikematthews.co/yt
---
What makes kettlebell training so effective for building muscle, gaining strength, and improving mobility? Can it replace traditional lifting? And how can you incorporate kettlebells into your training for more variety and fun?
In this episode, I welcome back Pat Flynn. As the founder of Strong ON!, an award-winning author, and a trainer for special forces and professional athletes, Pat brings a wealth of expertise in fitness and minimalist training. In this conversation, he shares straightforward, science-backed advice on using kettlebell training to achieve impressive results with minimal time and equipment.
Pat also discusses his new book, Strong ON!: 101 Minimalist Kettlebell Workouts to Blast Fat, Build Muscle, and Boost Flexibility—in 20 Minutes or Less, which offers a blueprint for transforming your fitness routine using just one powerful tool: The kettlebell.
In this interview, you’ll learn . . .
How to make kettlebell training fun, functional, and sustainable
The “Big 6” kettlebell exercises and how to perform them safely and effectively
How kettlebell training builds strength, muscle, and endurance
Practical programming tips for integrating kettlebells into your workouts
The mobility benefits of kettlebell training
And more . . .
So, if you want to learn how to make kettlebell training fun and functional, click play and join the conversation.
---
Timestamps:
00:00 Intro
12:25 Kettlebell Limitations
16:57 Kettlebell Back Exercises
21:25 The “Big 6” Kettlebell Movements
28:17 Benefits of Kettlebell Carries
33:43 Adding Kettlebells to Your Program
38:01 Favorite Kettlebell Complexes
40:47 Mobility Routine Overview
43:24 Simplified Diet Plan
50:58 Importance of Willpower
---
Mentioned on the Show:
Elevate: legionathletics.com/products/supplements/elevate-mushroom-supplement
Bigger Leaner Stronger: legionathletics.com/products/books/bigger-leaner-stronger/?utm_source=blog&utm_medium=link&utm_campaign=blsCTA
Pat Flynn: chroniclesofstrength.com/about
Pat Flynn YouTube: youtube.com/@supmuhhumbruh
Strong ON!: 101 Minimalist Kettlebell Workouts to Blast Fat, Build Muscle, and Boost Flexibility―in 20 Minutes or Less: amazon.com/Strong-Minimalist-Kettlebell-Workouts-Flexibility_in/dp/1637745419/ref=sr_1_1?crid=1UPPRSCUYLTJD&dib=eyJ2IjoiMSJ9.FTyfnTmHWmHXXkhRJKarxv2ucL0D9Cha2H_dy_A61CrGjHj071QN20LucGBJIEps.JPWkZatEdsj4bRt8hq1ZV6ghtFPzTSsKNMqGTMQ-wfA&dib_tag=se&keywords=pat+flynn+strong+on+101&qid=1734426131&sprefix=pat+flynn+stron+gon+10%2Caps%2C152&sr=8-1
