✅ Simple, repeatable, and strength-biased. CRUSADER is a clean, disciplined strength-and-core session built around repeatable work cycles and total loaded volume. The workout alternates strict pressing with controlled core work, giving you the chance to challenge your shoulder endurance, trunk stability, and overall work capacity across eight rounds. Each cycle begins with two minutes of strict pressing using a single kettlebell. You may switch sides at will, allowing you to manage fatigue strategically while maintaining crisp vertical pressing mechanics. The objective is simple: accumulate as many high-quality presses as possible. Because the score is based on total weight moved, every rep matters and load selection plays a major role in performance. After the pressing block, you take a brief 30-second rest before transitioning into two minutes of continuous core work. You choose between a structured rotational sequence—leg raises, windshield wipers, cross crunches, and crunches—or a simpler option of downward dog toe touches performed rhythmically. Both choices target the trunk through flexion, rotation, and anti-rotation, reinforcing stability under fatigue. The full workout lasts eight cycles, giving you sixteen minutes of shoulder work and sixteen minutes of core work, paced by four minutes of short recovery windows. The structure encourages pacing, technical precision, and awareness of fatigue while still allowing athletes to push for high volume across the session. Scoring is straightforward: total weight moved equals total strict press reps multiplied by the kettlebell weight used. That means efficiency, pacing, and smart switching all influence not only how your shoulders feel but how well you rank. CRUSADER is ideal for athletes who want a simple but brutally effective format—shoulder strength, core control, and repeatable work cycles that build endurance, stability, and grit. Task 1 Strict press (switch at will) 2 minutes Rest 30 seconds Task 2

Hello people, I am Hendrik, 32 years and recently started to workout with the Kettlebell. I currently have one 12 KG and one 16 KG kettlebell. My main goal is to lose weight and improve my general health and fitness. Let's get going!

Have a go at it and post in the community. Ask questions. Start light and nail down the form first.

Down to 83.9 kg and 14% bodyfat (according to the machine). Lost a lot of muscle mass, but my cardio is coming back to the level I want it to be at.

Re-posted here so I can find it every time. Exercises will be Prometheus, that's a 6 week training program. Also steps to 8,500 steps per day, or 30 US miles per week. Starting at (U.S. measurements), weight 168.2 lbs. (76.3 kg) at 27% body fat. Start counting calories per day. And no binging cooking and cakes!