Kettlebell Basics

For those looking to test their strength, kettlebell form, mental capacity, and lungs, I dare you to take this test:

=> 300 Kettlebell Challenge

You do a strength (and overall fitness) test at the beginning of the 42 day program – a 300 rep kettlebell workout.

It gives you a great, measureable starting point for the program. It also helps you set goals for the end.

Then, for the six week program, you do workouts that will help you do better at that original “benchmark” workout – and at the same time, help you with things like:

- Losing fat
- Gaining lean muscle
- Strengthening your core
- Getting more flexible
- Improving overall performance

We even do a different 300 – rep kettlebell workout every Friday during the six weeks, just for fun, and so that you can see your fitness improving along the way – like this:

300 Kettlebell Challenge – Week 2 Sample Workout - Intermediate / Advanced Version

(in the full program, we also have a special beginner version of every 300 workout, so that the workouts are do-able for every fitness level)

- 7 1-arm squat thrust right (12k women/ 24k men)
- 7 1-arm squat thrust left (12k women / 24k men)
- 6 push-ups to alternating hand reach each arm
- 7 Goblet pendulum lunges right (front to back= 1 rep)(12k women / 20k
men)
- 7 Goblet pendulum lunges left (front to back= 1 rep)(12k women / 20k
men)
- 8 single arm swings each arm (12k women / 20k men)
- 6 Single arm renegade rows right (12k women / 20k men)
- 6 Single arm renegade rows left (12k women / 20k men)
- 7 Double thrust burpees

Complete 4 rounds for time

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So I dare you to take this test:

=> 300 Kettlebell Challenge

And I look forward to hearing about how you do.

To your continued success -

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
ForestVance.com

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Want Hollywood muscle?

Try today’s 300 kettlebell workout.

You see, the ORIGINAL 300-rep Spartan workout was used by the cast of the movie, and was one of the things that produced some pretty amazing body transformations for the cast members.

Here’s what it looked like:

25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 “floor wipers” (a core and shoulders exercise at 135 pounds)
50 KB clean and press – 25 per side – at 35 pounds (a weight-lifting exercise)
25 more pull-ups

… for a total of 300 reps.

BUT …

What if you’re working out at home?

What if you can’t do 25 consecutive pull ups?

What if you don’t have a barbell?

Well – we’ve put together a workout … and a full training plan, available for sale tomorrow! … where you can get similar RESULTS to the Spartan cast, doing cool 300-rep metabolic conditioning – style workouts … but that use just a single kttlebell and your own body weight.

So try this:

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The 300 Kettlebell Workout

5 1-arm kettlebell deadlift right (16k women/24k men)
5 1-arm kettlebell deadlift left (16k women/24k men)
5 Uneven Pushups on Kettlebell right
5 Uneven Pushups on Kettlebell left
10/ea Hand to Hand Kettlebell Swing (20 swings total) (16k Women/24k)
10 Hop Back KB Deadlift (16k Women/24k)
5/ea side Ballistic Kettlebell Row (12k women/20k men)

Complete 5 rounds for time

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And keep an eye out, we’ll have the full 6 week Kettlebell 300 program available tomorrow.

Train hard, talk soon! -

- Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVance.com

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Did you know that you can get a solid workout in just 4 minutes?

It’s true.

Here’s the thing though – there is an inverse relationship between intensity and volume.

And this must be respected if you are going to get a high quality workout in a short amount of time.

For example.

I am running a fairly long endurance event this weekend – the Spartan Ultra Beast in Lake Tahoe, CA.

It’s the longest I’ve ever personally done by a long shot. 30.7 miles, 9400 feet of elevation gain, 70 obstacles.

So if I come out hot, going too hard out of the gate, I’m going to be in trouble.

I’m going to be working at a lower intensity, maintaining the pace I know that I’ll be able to last the whole +/- 12 hours that I expect the race to take.

On the other hand.

If I’m going to do a kettlebell workout in 4 minutes …

… like we’re doing in the 28 Day Kettlebell HIIT Challenge, starting this coming Monday the 30th …

… it needs to be INTENSE.

I need to be at, or close to, my max, to get benefit.

This is exactly what Dr. Izumi Tabata did in his original study on HIIT training (we talked about that study in yesterday’s message .. I’ll link it up below if you missed it).

So here’s an example:

4 Min KB Workout

1 – WARM UP – do three rounds of:

- Easy sequence of bodyweight movements, working the whole body through all major patterns at an easy pace – five to ten minutes

2 – MAIN WORKOUT – do as many reps as you can in :20 of each exercise. Rest for :10 between moves. Do 8 rounds total:

- KB squat-to-press (right side)
- KB snatch (right side)
- KB squat-to-press (left side)
- KB snatch (right side)

3 – OPTIONAL FINISHER – Only got four minutes? No problem – roll with the main workout only. If you want more – do as many reps as you can in :20, rest for :10 between bouts, do 8 rounds total of:

- Burpees

4 – COOL DOWN

- Yoga flow / static stretch – five to ten minutes

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Make sense?

Think about that point – the inverse relationship between volume and intensity – at your workouts moving forward … and how the shorter the workout, generally speaking, you need to have a higher intensity.

Join our Challenge for more short, effective workouts and a full 28 day plan you can do any time, any place with a single kettlebell, here:

==>> 28 Day KB HIIT Challenge

And have a great day!

- Forest

PS - If you missed yesterday’s article, check it out below:

http://forestvance.com/2019/09/how-do-you-do-a-tabata-workout/

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