by Kevin David Rail
12-week Kettlebell Incinerator Challenge
Let’s get right down to business. This is a high-intensity program, designed to get you fit in 12 weeks. It does help if you have previous kettlebell experience, but it’s not mandatory. Just make sure to pay very strict attention to the how-to videos and stay focused at ALL times.
Obviously, this program is geared toward fat loss—or else it wouldn’t be called the Incinerator Challenge. But that’s where the fun begins. It will also get you toned up, maybe even shredded, plus get you stronger, more mobile, more flexible and turn some heads.
It is built with three, 4-week modules
In each one, you will do a kettlebell circuit on three nonconsecutive days and a high-intensity interval (HIIT) cardio/core circuit on three other alternating days.
On the 7th day, it’s not mandatory, but highly suggested, to do some form of light to moderate exercise for a minimum of 30 minutes. That is and has always been our personal regimen and it has worked famously. We are now passing it along to you because we care about you and want to see you get great results.
To expand, you will do the same kettlebell circuit and HIIT workout throughout each 4-week module. All of the details of these are listed below and are in the videos. Why are you doing the same routines for 4 weeks? Well, it’s quite simple.
You are going to need practice. It takes time to hone skills and commit them to memory. Especially when you are doing challenging kettlebell exercises, complexes and circuits that involve intricate movement patterns.
The rule of thumb is that it takes 21 days for something to become a habit. But that’s actually a myth. In reality, it takes 18 to 254 days, depending on the habit and level of discipline you have. That’s quite the contrast, eh?
On the 7th day, it’s not mandatory, but highly suggested, to do some form of light to moderate exercise for a minimum of 30 minutes. That is and has always been our personal regimen and it has worked famously. We are now passing it along to you because we care about you and want to see you get great results.
To expand, you will do the same kettlebell circuit and HIIT workout throughout each 4-week module. All of the details of these are listed below and are in the videos. Why are you doing the same routines for 4 weeks? Well, it’s quite simple.
You are going to need practice. It takes time to hone skills and commit them to memory. Especially when you are doing challenging kettlebell exercises, complexes and circuits that involve intricate movement patterns.
The rule of thumb is that it takes 21 days for something to become a habit. But that’s actually a myth. In reality, it takes 18 to 254 days, depending on the habit and level of discipline you have. That’s quite the contrast, eh?
Incinerator Challenge
by Kevin David Rail
We used the principle of adaptation to “sculpt” the Incinerator Challenge. And that goes a little something like this. You should never do the exact same workout for more than 6 weeks in a row. We trimmed that down to 4 weeks. If you do go beyond this point, you have a tendency to plateau AND you get bored, AND, you run the risk of developing muscle imbalances.
You can turn the tables by switching things up every 4 weeks. And might we add that this is known as the adaptation phase where you make glorious progress with your strength levels, body transformation and symmetry. This approach also makes it easier mentally because you know what you’ll be getting for each month.
It goes against the muscle confusion theory where you’re always changing your workouts. There definitely is a time and place for that, but it’s not in the cards right here. We find that paradigm can be a bit too intimidating, and well… confusing. So we took a different route to make it easier for you.
But don’t think for a second that the workouts will be easy! And, just to be clear from the start, the workouts are not short either. We have plenty of 20-minute express workouts in our library, and that might be all the rage these days. But this is going to be a different experience. The Incinerator is going to be more fashioned off of history.
You can turn the tables by switching things up every 4 weeks. And might we add that this is known as the adaptation phase where you make glorious progress with your strength levels, body transformation and symmetry. This approach also makes it easier mentally because you know what you’ll be getting for each month.
It goes against the muscle confusion theory where you’re always changing your workouts. There definitely is a time and place for that, but it’s not in the cards right here. We find that paradigm can be a bit too intimidating, and well… confusing. So we took a different route to make it easier for you.
But don’t think for a second that the workouts will be easy! And, just to be clear from the start, the workouts are not short either. We have plenty of 20-minute express workouts in our library, and that might be all the rage these days. But this is going to be a different experience. The Incinerator is going to be more fashioned off of history.
In historical times, people would spend 2-plus hours a day at YMCAs, gyms and fitness centers, practicing their craft or spotting others while they practiced theirs. It was really an amazing spectacle. These people also had perfectly straight posture, no back pain, no joint pain and lean, defined physiques.
We’re not saying you’ll be spending your entire day working out. But we created the kettlebell circuits specifically to be done in 4 to 6 rounds. You can do any number of that recommended amount. But there will be a time investment involved. Especially if you go closer to six rounds.
by Kevin David Rail
Incinerator Challenge
The HIIT cardio/core workouts, however, shouldn’t take you more than an hour each. That’s because you will be going all out for the first part. And the idea is, the higher the intensity, the shorter the duration should be.
All and all, this program is going to be incorporating large muscles with short rest breaks and a lot of overall muscle recruitment. Not only does that bode well for building lean muscle mass, but it also supercharges fat-burning and metabolism. THAT is how winning is done, and we know for a fact that you want to be a winner!
Another convenient aspect of the Incinerator is you can do it entirely from home. All you will need is a pair of kettlebells, a chair or stability ball and the weight of your body. We did integrate some bodyweight drills to add some spice, but it’s nothing you can’t handle. Here are the two parts of the program.
Another convenient aspect of the Incinerator is you can do it entirely from home. All you will need is a pair of kettlebells, a chair or stability ball and the weight of your body. We did integrate some bodyweight drills to add some spice, but it’s nothing you can’t handle. Here are the two parts of the program.
by Kevin David Rail
Strength Circuits
There are three, 4-week strength circuit modules and three, 4-week cardio/abs modules. Perform the strength circuit on 3 non-consecutive days per week and do the cardio routine on three alternating days of the strength routines.
These are described in detail in the videos as well.
First 4-week Module
Tools Needed: Chair or stability ball
Perform the following exercises in the order they appear and rest for 30 to 60 seconds between exercises and rounds. Aim for 4 to 6 rounds total.
- Pike Push-up 10 to 12 reps
- Double Kettlebell Push Press 8 to 10 reps
- Double Kettlebell Clean and Alternating Reverse Lunge 6 to 8 reps per side
- Double Kettlebell Alternating Rolling Chest Press 10 reps per side
- Double Kettlebell Push-up Renegade Rows 10 reps per side
- Snatch/Windmill Superset 5/5 reps of each
- Double Kettlebell Alternating Single-leg Dips 10 to 12 reps
- Hammer Curls 8 to 12 reps
Second, 4-week Module
Perform the following exercises in the order they appear and rest for 30 to 60 seconds between exercises and rounds. Aim for 4 to 6 rounds total.
There are two different circuits with this module. Perform Part I and Part II in succession. Ideally, you should repeat them again either two OR three times. You will then end up with either 4 or 6 rounds total so it’s even. But if you only have energy for 5 rounds, that’s fine.
Bonus Round: Turkish Get-ups 5 per side
Part I
- Double Kettlebell Swings 10 to 12 reps
- Turkish Get-ups 1 rep per side
- Double Kettlebell Seesaw Press 5 reps per arm
- Double Kettlebell Clean and Squat 5 reps
- Double Kettlebell High Pulls 10 to 12 reps
- Bottom’s Up Push-ups (Handle Parallel) 10 to 12 reps
- Static Lunge Rows 10 reps per side
- Rack Carries 2 sets of 20 to 30 feet
Part II
- Alternating One-arm Swings 10 reps per arm or 20 total
- Turkish Get-ups 1 rep per side
- Side Press 5 reps per side
- Double Kettlebell Clean and Drop Lunge 5 reps
- Double Kettlebell Snatches 10 reps
- Bottom’s Up Push-ups (Handle Perpendicular) 10 to 12 reps
- Squat Stance Alternating One-arm Rows 5 per arm
- Overhead Carry 2 sets of 20 to 30 feet
- Bonus Round: Turkish Get-ups 5 per side
Third, 4-week Module
Tools Needed: Towel
Perform the following exercises in the order they appear and rest for 30 to 60 seconds between exercises and rounds. Aim for 4 to 6 rounds total.
- Striker’s Floor Press/Alternating Wiper Superset 10 to 12 reps
- High Pull Goblet Squat Combo 5 reps
- 3-pt Plank Press 8 to 10 reps per side
- Alternating Monkey Punches 8 to 10 reps per arm
- Hindu Push-ups 10 to 12 reps
- Alligator Arm Swing/Towel Twist Curl Superset 10 to 12 reps
- Sumo Squat Hops 10 to 12 reps
- Offset Reverse Lunge Single-leg Romanian Deadlift 5 reps per side
Cardio and Abs Routine
Each 4-week module will have a different sprint interval and ab circuit that is to be performed right afterward. Below are the written protocols for each module and the videos go into detail about how to do them all correctly.
First, 4-week Module
3/2/1 Cardio HIIT Routine
Start with a light 5-minute warm-up, then increase your pace to moderate for 30 seconds. Increase your pace again to a higher intensity for 20 seconds and then go all out for 10 seconds.
Come back down to a lighter pace for 30 seconds, then higher for 20 and hammer it again for 10 seconds. One round of this will take 60 seconds. Repeat for 30 minutes and finish with a light, 5-minute cool-down.
As soon as you are done with this part of the workout, do your ab circuit. Perform the following exercises for 4 rounds with no rest and do them in the order they appear.
Come back down to a lighter pace for 30 seconds, then higher for 20 and hammer it again for 10 seconds. One round of this will take 60 seconds. Repeat for 30 minutes and finish with a light, 5-minute cool-down.
As soon as you are done with this part of the workout, do your ab circuit. Perform the following exercises for 4 rounds with no rest and do them in the order they appear.
- Kettlebell Hollow Body Flutter Kick 20 reps (count a rep every time one leg rises)
- Side Dip Knee-to-elbow Crunch 10 to 12 reps per side
- Star Sit-ups 20 reps (count a rep every time your leg goes up)
Second, 4-week Module
Sprint 12 Routine
Start with a light 5-minute warmup, then go as hard as you can for 30 seconds. Come down to a light pace for 90 seconds, then go as hard as you can for 30 seconds once again. Repeat that sequence 12 times and finish with a light 5-minute cool-down.
As soon as you are done with this part of the workout, do your ab circuit. Perform the following exercises for 4 rounds total with no rest and do them in the order they appear.
As soon as you are done with this part of the workout, do your ab circuit. Perform the following exercises for 4 rounds total with no rest and do them in the order they appear.
- Double Kettlebell Lying Windshield Wipers 10 to 12 reps per side
- Derailers 10 to 12 reps per side
- Cherry Bomb Crunches 20 reps
Third, 4-week Module
Tools Needed: Gliding disc or paper plate
40/20 Protocol
Start with a light 5-minute warm-up, then go as hard as you can for 40 seconds. Come down to a slow pace for 20 seconds and repeat the whole process 20 times. Finish with a light 5-minute cool-down, then do the ab circuit listed below for 4 rounds.
- Disc Bowsaw Plank Knee Pull-ins 10 to 12 reps
- Kettlebell Lying Pullover Double Crunch 10 to 12 reps
- Windmill Sit-ups 20 to 24 reps total
Tips and Tricks:
Remember, you can choose any form of cardio that you want. If impact is an issue, use a spin bike, elliptical trainer, stair climber or rowing machine.
Also, if you do not have a gliding disc, you can use a paper plate on a carpet or a towel on a hardwood floor.
Lastly, the time frames in the cardio sessions can be adjusted. Feel free to do less intervals at the beginning of each module and more intervals then the recommended amount at the end. Plus, you can alternate what forms of cardio you do each week or even each workout.
Also, if you do not have a gliding disc, you can use a paper plate on a carpet or a towel on a hardwood floor.
Lastly, the time frames in the cardio sessions can be adjusted. Feel free to do less intervals at the beginning of each module and more intervals then the recommended amount at the end. Plus, you can alternate what forms of cardio you do each week or even each workout.
12-Week Fasting Reboot
You also get a fasting blueprint with this program. It is 12 weeks long and we take you through a slow and steady pace of time-restricted eating with some longer fasting days as the weeks unfold. This will really dial up your fat-burning, muscle-building and hormone-optimizing potential. Here is the detailed game plan.
Week #1 12/12
Follow the “All-you-can-eat” Diet
This means no foods are off the table. It doesn’t mean go to your local food buffet and eat everything in sight! It just means that you can have all forms of meat, fish, dairy and eggs.
Fast for a minimum of 12 hours every day. Aim for a 7 am to 7 pm eating window and make sure to stop by 7 pm. Otherwise, you go beyond 12 hours.
Eat three meals with no snacks in between and try to have them in 1 to 1½-hour time frames. Follow that rule with the rest of the fasting protocol as well. For example, if you break your fast at 7 am, be done by 8 am and no later than 8:30.
You can have regular and herbal tea, black coffee, apple cider vinegar, and water with lemon, cucumber or salt in it during your fasting hours and between meals.
Week #2 13/11
Follow the Pescatarian Diet
For this week, you will eliminate meat and poultry. But you are allowed to have fish, shellfish, eggs, dairy and anything else that does not derive from meat or poultry sources.
Fast for 13 hours every day and have three meals with no snacks in between. Aim for an 8 am to 7 pm window and follow the same rule as last week. Make sure to be completely done by 7 pm. You can have the same beverages as mentioned before too.
Fast for 13 hours every day and have three meals with no snacks in between. Aim for an 8 am to 7 pm window and follow the same rule as last week. Make sure to be completely done by 7 pm. You can have the same beverages as mentioned before too.
Week #3 14/10
Follow the Lacto-ovo Vegetarian Diet
For this week, eliminate all flesh and products that have animal ingredients. You CAN have eggs, dairy, honey and all derivatives of them. Fast for 14 hours every day and eat three meals with no snacks in between.
Aim for a 9 am to 7 pm window and follow the same rule as last week. Make sure to be completely done by 7 pm. You can have the same beverages as mentioned before too.
Aim for a 9 am to 7 pm window and follow the same rule as last week. Make sure to be completely done by 7 pm. You can have the same beverages as mentioned before too.
Week #4 15/9
Follow the Ovo Vegetarian Diet
For this week, you will only be allowed eggs and all products that have them as ingredients. This means no animal flesh or dairy. But you can still have honey and any product that contains it, as long as there is no dairy or other animal products.
Fast for 15 hours a day and eat three meals as mentioned in the previous weeks. Follow all of the same rules as before with the snacks, beverages, eating time frames and finishing time.
An example eating window can be 10 am to 7 pm.
Fast for 15 hours a day and eat three meals as mentioned in the previous weeks. Follow all of the same rules as before with the snacks, beverages, eating time frames and finishing time.
An example eating window can be 10 am to 7 pm.
Week #5 16/8
Follow a Vegan Diet
For this week, you will eliminate ALL forms of animal protein and products from your diet. This means no beef, chicken, fish, eggs, dairy, honey and so on. Make sure to read ingredient labels too! If something is vegan, it should say so on the package.
Follow all of the same rules as before with the snacks, beverages, eating time frames and finishing time. An example eating window can be 11 am to 7 pm. This time fast for 16 hours a day and have two meals in an 8-hour eating window. For example, eat from 11 am to 12 pm and 6 to 7 pm.
Follow all of the same rules as before with the snacks, beverages, eating time frames and finishing time. An example eating window can be 11 am to 7 pm. This time fast for 16 hours a day and have two meals in an 8-hour eating window. For example, eat from 11 am to 12 pm and 6 to 7 pm.
Week #6 16/8
Follow a Whole-food Plant-based Diet
This is similar to the Vegan Diet, except ONLY eat foods that come from plants. For example, beans, whole grains, nuts, seeds, fruits, berries and vegetables all come from plants. Oreos might be vegan, but they are NOT plant-based!
Follow the same exact fasting protocol as the Vegan week.
Follow the same exact fasting protocol as the Vegan week.
Week #7 16/8, with one 18-hr fast.
Repeat the All-you-can-eat Diet
Stay with the 16/8 protocol, except for this week, choose one day to fast for 18 hours. So you will eat in a 6-hour window. Have a small meal to break your fast and then a sizeable meal for your second. An example time frame for this day could be 11 am to 5 pm.
Week #8 16/8, with one 20-hour fast.
Repeat the Pescatarian Diet
Stay with the 16/8 protocol, but this week, choose one day to do a 20-hour fast. So you will eat in a 4-hour window.
Have a small meal to break your fast and then sizeable meal for your second. An example time frame for this day could be 1 to 5 pm. The best way to break your 20-hour fast is with a good-quality shake or smoothie that’s made with plant-based protein powder.
It won’t take long to consume, and it will digest easily and quickly, so you can still fit another meal in at the end of your eating window.
Have your first meal at 1 pm and have your second meal at a time where you can finish by 5 pm. So you might want to start at 4.
Have a small meal to break your fast and then sizeable meal for your second. An example time frame for this day could be 1 to 5 pm. The best way to break your 20-hour fast is with a good-quality shake or smoothie that’s made with plant-based protein powder.
It won’t take long to consume, and it will digest easily and quickly, so you can still fit another meal in at the end of your eating window.
Have your first meal at 1 pm and have your second meal at a time where you can finish by 5 pm. So you might want to start at 4.
Week #9 16/8 with one 22-hr fast
Repeat the Lacto-ovo Vegetarian Diet
Stay with the 16/8 protocol, except this week, choose one day to do a 22-hour fast. On this day, you will have one meal in a 2-hour eating window. This is called OMAD, which stands for one-meal-a-day.
Try to finish your last meal the day before earlier than normal so you don’t eat too late. If you finish the day before by 5 pm, you will have plenty of time to finish by 7, which is the latest you want to go.
Try to finish your last meal the day before earlier than normal so you don’t eat too late. If you finish the day before by 5 pm, you will have plenty of time to finish by 7, which is the latest you want to go.
Week #10 16/8 with one 24-hr fast
Repeat the Ovo Vegetarian Diet
Stay with the 16/8 protocol, except for this week, choose one day to do a 24-hour fast. Follow the OMAD plan again on this day and finish earlier the day before.
Week #11 16/8 with two 24-hr fasts
Repeat the Vegan Diet
Stay with the 16/8 protocol, except this week, do TWO 24-hour fasts. The only rule is make sure they are on nonconsecutive days. For example, do them on Monday and Thursday.
Follow the OMAD plan again on these days and finish earlier the day before you do the longer fasts.
Follow the OMAD plan again on these days and finish earlier the day before you do the longer fasts.
Week #12 16/8 with one, 48-hr fast
Repeat the Whole-food Plant-based Diet
This will be the final and biggest challenge. Stay with the 16/8 protocol, but do a 48-hour fast at some point during the week. Have water and sea salt only while doing your longer fast. You might have to scale your workouts down a bit on the second day of your fast.
Key Tips and Hints:
Sea salt helps keep your appetite at bay. You can just eat it and wash it down with water or add it to your actual water to make it easier to consume. It also helps balance out your electrolytes and promotes alkalinity in the body.
As for the time frames of the eating and fasting windows, it’s always a good idea to finish as early in the evening as possible. In fact, early time-restricted eating (eTRE) has been shown to promote the most drastic changes with weight loss.
For example, if you’re doing a 16-hour fast, eTRE would be more like 7 am to 3 pm or 8 am to 4 pm. If you are really motivated to lose weight, then try to focus your attention on this particular protocol.
On weekends, if you cannot meet the goal of the week, then aim for at least 13 hours of fasting on both days.
As for the time frames of the eating and fasting windows, it’s always a good idea to finish as early in the evening as possible. In fact, early time-restricted eating (eTRE) has been shown to promote the most drastic changes with weight loss.
For example, if you’re doing a 16-hour fast, eTRE would be more like 7 am to 3 pm or 8 am to 4 pm. If you are really motivated to lose weight, then try to focus your attention on this particular protocol.
On weekends, if you cannot meet the goal of the week, then aim for at least 13 hours of fasting on both days.
Cookbook
Don’t forget to access our signature My Inferno Body Kitchen Reboot Cookbook in the app as well. This is chocked full of scrumptious, healthy, nutrient-packed recipes that are animal-based, vegetarian, vegan and more.
