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Now place the kettlebell back at point A and follow the pictures of Marie on the previous page. Pick the kettlebell up off the floor, start a small swing by first “sitting back” with the hips and then popping forward, and make the movement larger while maintaining your balance.

The entire time, focus on getting the kettlebell back to point C, which is in the air behind the hamstrings (back of legs) and tucked right up under the buttocks, as seen in picture 5.

That’s it: you are doing the two-handed kettlebell swing.

Two-legged glute activation raises. Pull the toes up as you drive off of your heels.

Flying dog with right arm and left leg extension. Alternate with left arm and right leg.

Fleur’s resulting numbers demonstrate the difference between scale weight—a blunt instrument that tells you little—and bodyfat percentage or tape measure. Do not neglect to include at least one of the latter two in your measurement tool kit.

The 75 minutes of exercise had a number of important effects on Fleur’s physique that went beyond fat-loss and ass building.

Most important, it fixed her kyphosis (from the Greek kyphos, meaning “hump”), a postural problem common to millions of computer users. From desk work and muscular imbalance, she had a shoulders-forward, concave-chest slouch before beginning the program. Five weeks later, she stood and walked with shoulders back, which created the perception of both a smaller rib cage and larger breasts. Good posture is hot.

Here is Fleur’s first e-mail to me, edited for length:

Hey,

I’m doing well … much better than I could have imagined.…

There are [a] few things I’ve noticed about the diet that I think you’ll be very interested to learn.

Firstly, I can’t imagine why you say it’s not supposed to be fun? I’m loving it! … There’s tons of ways you can make the same foods taste totally different each meal just by adding a different herb or spice.

I’m eating so much better. My diet was not great before, mostly because I just wasn’t making the time, and I was too lazy.

Eating the way you suggest has changed my hunger even; I never get that strange cramp-hunger feeling that sugar and “bad” carbs create. It’s maybe also because I’m eating more, and more regularly. Just eating breakfast early in the morning instead of coffee and toast or a pastry at 11am has made a huge difference.

I’m thinking about fueling my body, not restricting it.

I ate really well all last week and then assigned Sunday as my “free day.” I ate pancakes and an omelet at the IHOP (very healthy). Then I felt like crap. All the cheese made me want to throw up. [Tim: Cheese was one of Fleur’s domino foods before the program.]

But I literally had to force myself to eat some chocolate later on in the day, just because I’d told myself I could. I then realized that I hadn’t even thought once about chocolate all week, hadn’t once craved for it. Then I bought a croissant (just because I could), took one bite and threw it away. Sunday night I had a beer and couldn’t finish that either (very unlike me). I found myself desperate to go to sleep so I could wake up Monday morning and go back to feeling healthy again.

Is this normal?! …

One thing I did really want on Sunday though was fruit. That’s ok right? As much of any type that I want? [Answer: On binge day and on binge day only, yes. Nothing is forbidden.]

In general, so far, I’m not missing or craving anything I’m not supposed to have.… I have noticed I have more energy, and it’s real energy, not just an hour hit from a double cappuccino and a snack-bar that then turns into a slump. I’m not really drinking coffee much either, just lots of water and green tea.

I know it’s only been a week, but I feel fantastic. Thank you!

New behaviors aren’t that hard once you start them.

Critical (M)Ass: The Kiwi’s Complete

A/B Workout

For those who want a more extended ass program, here is The Kiwi’s complete sequence.

He advocates three to four circuits of these exercises, in the order provided. I believe the MED is two circuits