Kettlebell Basics

I have been leading a training group in prep for the Spartan Beast this coming October in Lake Tahoe.

We are coming up on week three of the training, and the sessions so far have been super, super brutal.

The folks in this group are some of our fittest clients, and they are getting tested physically and mentally big time in these workouts.

A new training plan gets delivered to the group every Sunday, and I am working on this week’s packet to send out tomorrow, so figured I’d share one of the workouts with you.

It’s called “The Punisher”. This is just a great all-around training session that will test you in most every capacity of your fitness. And keep in mind, it is for an intermediate / advanced trainee, so scale it down as needed if you are going to give it a try …

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KB / BW Hybrid HIIT Workout – “The Punisher”

3 ROUNDS – rest as little as possible:

A1) farmer carry, 40 yards – MEN suggested load = bodyweight, WOMEN suggested load – 2/3 bodyweight (ex = 180 pound man carries 90 lb KB in each hand OR 180 pounds loaded on trap bar; 150 pound woman carries 50 lb KB in each hand OR 100 pounds loaded on trap bar)
A2) 15 box jump

rest approx 60 seconds, then:

3 ROUNDS – rest as little as possible:

B1) 10 mixed grip pull up (use partner assist if needed)
B2) 35 jump rope double unders OR 100 jump rope single jumps

rest approx 60 seconds, then:

1 ROUND – as fast as possible:

C1) bear crawl – 100 yards
C2) sprint – 1/2 mile
C3) 40 burpees

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Boy, that might not look too bad on paper, but I tell you it’s SUPER tough.

Now if you want to get workouts like this programmed for you every week for the next month, as well as coaching and support and accountability, registration for the Beast Prep program is officially CLOSED … BUT …

… you still have a few hours left to apply for the upcoming Summer KB Shred – 30 Day Challenge.

In this program:

– I email you a packet, in PDF format, with a detailed training plan, each week
– We work off of a similar structure for the full 30 days – so that you can work on and improve the main exercises you are training – but there are lots of small changes, so that you never do the exact same workout more than once
– Exact reps, sets, rest periods, and suggested weights are prescribed for each workout
– I link out to videos that show you how to do each move with proper form
– If you have questions or need substitutions because of equipment or injury or anything else, you have full access at any time to post in the FB group, and I will get back to you as fast as I can

In addition to the workouts, you get a meal plan designed to help you rapidly lose fat over the 30 day period.

I will require that you check in regularly, saying how your workouts are going, how your diet is going, etc.

And if if you have questions about your form / technique on any of the exercises in the program – or anything else at all – you can post a video of you doing the movement to critique.

Fill out the application form below if you’d like to apply (before midnight tonight, that’s when we’re closing down registration!), and we’ll see if we can get you in:

*Cost for the Summer KB Shred – 30 Day Challenge – IF you are accepted – is a one-time payment of $79

=> Apply for the Summer KB Shred – 30 Day Challenge

Train hard, talk soon! –

Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Progressive Calisthenics Instructor
Certified Fitness Nutrition Coach
ForestVance.com
ForestVanceTraining.com

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We opened registration for the “Summer KB Shred” 30 Day Challenge yesterday.

I am shocked that almost half of the 20 available spots have already filled!

One thing that several folks requested was to see what a typical Summer KB Shred workout looks like.

I am going to share one with you right now. But before we get to it, a bit about how the program is set up:

- I email you a packet, in PDF format, with a detailed training plan, each week
- We work off of a similar structure for the full 30 days – so that you can work on and improve the main exercises you are training – but there are lots of small changes, so that you never do the exact same workout more than once
- Exact reps, sets, rest periods, and suggested weights are prescribed for each workout
- I link out to videos that show you how to do each move with proper form
- If you have questions or need substitutions because of equipment or injury or anything else, you have full access at any time to post in the FB group, and I will get back to you as fast as I can

All that being said, here is a sample workout (exercise videos, prescribed weights, other details left out in fairness to those participating – but this should give you a great idea of what we are working on!):

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“Summer KB Shred” 30 Day Challenge – Sample Workout

1 – Begin by performing 8 reps (4 per side) of the “beginner” Aztec push up. Without resting, move on to heavy, two hand kettlebell swings for 15 reps. Rest about 60 seconds and repeat the KB swing / push up pairing 4x.

2 – Second exercise pairing is 1 arm KB press and walking lunge. Do 3 reps per side on the 1 arm KB press, then move directly into the walking lunges, performing 10 reps per side. Perform 4 rounds of this paring, resting as little as possible.

3 – Set your timer on 30 second intervals. You’ll be working for 6 minutes (so 12 intervals total). Do 5 KB snatches with your right hand, on the first interval. Rest period is the time between when your set is over, and the next 30 second interval starts. Alternate sides each interval, repeat for the full 4 mins / 8 rounds.

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The “Summer KB Shred” 30 Day Challenge is geared towards folks who want to lose fat, gain lean muscle, and make a serious body transformation in 30 days using kettlebells as their training tool of choice (with some body weight exercise mixed in as well).

In addition to the workouts detailed in today’s article, you get a meal plan designed to help you rapidly lose fat over the 30 day period.

I will require that you check in regularly, saying how your workouts are going, how your diet is going, etc. Any time you have a question, you can post that too, and I will get right back with you. And if you have questions about your form / technique on any of the exercises in the program, you can post a video of you doing the movement to critique.

If you feel like the program could be a fit for what you are looking for, fill out the application form below, and we’ll see if we can get you in (The cost for the Summer KB Shred – 30 Day Challenge – IF you are accepted – is a one-time payment of $79):

=> Apply for the Summer KB Shred – 30 Day Challenge

Train hard, talk soon –

Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Progressive Calisthenics Instructor
Certified Fitness Nutrition Coach
ForestVance.com
ForestVanceTraining.com

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