How I Got A 6-Pack In 37 Days With Only Kettlebells
No crunches. No endless cardio. Just a smarter system that actually works by most standards, you’re winning.
You've been told getting a lean, defined core after 35 requires hours of cardio or counting every bite… I get it. I've heard it too.
When I finally leaned down and revealed a 6-pack, it wasn’t because I doubled my workouts, tracked every gram of food, or lived on chicken and broccoli.
It came down to one shift — a system built around kettlebells that made everything else click and simplifying my nutrition.
What I Did Differently (and Why It Worked)
Let's be real, we are busy dads... we don't have the time to spend 2 hours at the gym lifting weights and adding another 30 minutes of HIIT to that. Forget about doing that 6 times a week. We need simple.
Same thing applies to our meals, if you give me a diet plan with a home-made cauliflower pizza I might do it while the plan lasts but once it's over, forget about going to buy the cauliflower, shredding it, letting it dry, and then putting it together in a mix just for the crust of the pizza.
We need simple and that's what got be shredded in 37 days.
I'll break it down for you below.
How I Trained: 30–40 Minutes, 4x/Week
Train 4x week.
Train Swings & Getups only.
Choose 2 kettlebells (a moderate and heavy weight)
Nail down your technique.
Do all your reps with the moderate Kettlebell on week 1. Then, exchange one set for your "Heavy" Kettlebell every two weeks.
The workouts were simple, but they worked because they were consistent and sustainable.
And unlike the stop-and-go programs I’d tried before, this was something I could actually see myself doing long-term.
How I Ate
Week 1: Focused on food quality (check my food list on the video)
Week 2: Basic Hand Portions. No need to understand and get overwhelmed with macros right off the bat.
Week 3: This is where you want to start getting into advanced tracking - start counting your total calories.
Week 4: Total Calories + Focus on Protein.
Week 5 & 6: Full Macro Targets.
We want to build long lasting habits, so if you're a guy who is never done this before take it slow. What I've seen from guys who go all in tracking macros and trying to change their diet at the same time is that it can be really overwhelming and they end up just doing it for a short period of time.
My advice, just focus on the food quality of your foods first, get in the habit of making better choices. Then, start measuring your foods with portions.
The Bigger Lesson
Getting a 6-pack in your 30s, 40s, and beyond isn’t about hacks or shortcuts. It’s about having a smarter system that:
Prioritizes strength
Keeps workouts short and sustainable
Simplifies nutrition (so you’re not obsessing over every calorie)
Holds you accountable when life gets busy
That’s the exact approach we use inside Kettlebell Transformation, and it’s why our clients routinely lose 20–50 lbs while getting stronger than they’ve ever been.
I broke down step by step in the video below:
Your Next Step
If you’re ready to build real, lasting definition without the extremes…
👉 Click below to apply for a free consultation
No crunches. No two-a-days. Just a system that works.
