Kettlebell Basics

Yesterday’s kettlebell boot camp workouts at FVT were TOUGH

In fact, during one session, someone said – “it’s a Valentine’s Day Massacre!”

Clever

Here’s the workout, you can try it yourself:

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Complete as fast as possible:

- 10 double kettlebell squat cleans
- 10 plank-to-push up (5 per side)
- 20 walking prisoner lunge (10 per side)
- 20 recline rows
- 100 high knees (50 per side

- 8 double kettlebell squat cleans
- 8 plank-to-push up (4 per side)
- 16 walking prisoner lunge (8 per side)
- 16 recline rows
- 80 high knees (40 per side)

- 6 double kettlebell squat cleans
- 6 plank-to-push up (3 per side)
- 12 walking prisoner lunge (6 per side)
- 12 recline rows
- 60 high knees (30 per side)

- 4 double kettlebell squat cleans
- 4 plank-to-push up (2 per side)
- 8 walking prisoner lunge (4 per side)
- 8 recline rows
- 40 high knees (20 per side)

- 2 double kettlebell squat cleans
- 2 plank-to-push up (1 per side)
- 4 walking prisoner lunge (2 per side)
- 4 recline rows
- 20 high knees (10 per side)

THEN

30 seconds work per exercise, 10 seconds rest between moves, 3 rounds total:

- burpee
- split squat (30 seconds per side)
- push up
- jump squats
- side-to-side / “skater” hops

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Time to massacre the fat!

- Forest

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ATTN kettlebell fans

I just released a new 28 day KB program, wanted to make sure you knew about it:

http://bit.ly/kbbodyrevival2019

In testing at our kettlebell studios, participants lost up to 16 pounds of fat and gained up to 7 pounds of lean muscle on the program, in 28 days (!)

You’ll also increase energy, reduce aches and pains, and jump start your fitness … all with just 2 kettlebells, and in about 20 minutes per day.

Get the program at the link below:

http://bit.ly/kbbodyrevival2019

Thanks!

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Kettlebells are the ultimate tool for getting a lot done in a short amount of time.

You can get as good (or even better) a workout in about 20 minutes, that’s equally (or more) effective, as what used to take you 2 hours.

You work all your muscles in your body every time … PLUS get strength … PLUS get cardio … PLUS a lot more!!

That’s what the KB Body Revival program is all about. Try the sample workout below to get a feel for what I mean. All you need to get it done is one or two kettlebells, and about 20 minutes!

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Sample Workout – 28 Day KB Body Revival

PART 1 –

This workout starts with kettlebell presses. You’ll do six reps on the right, and six reps on the left … rest as needed, and continue on to do five sets of six total on each side

PART 2 –

Do four rounds of the following circuit as fast as possible:

- walking lunge with kettlebell at side (complete all reps on one side before switching to other side) – 12 per leg
- push ups – 12

PART 3 -

(beginner) one hand kettlebell swing OR (advanced) kettlebell snatch

Do 80 reps as fast as possible, using any combination of reps on either side. Time yourself, and see if you can get slightly faster every workout.

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Now in the full program, you get video demos for each move, so that you know how to perform it safely and effectively … you get recommended weights too, so that you’re never left in the dark as to what size kettlebell to use …

… and instead of just a “one-off” workout, you get a complete, continuous program where each workout builds on the last and everything flows together and progresses week to week …

… but this sample should give you an idea.

Get the full 28 Day KB Body Revival program by clicking here.

To your success!

- Forest Vance, MS
Certified Kettlebell Instructor
ForestVance.com

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