The 300-rep KB Challenge Workout is a full-body workout that will test your endurance, stamina, and strength. This workout is not for the faint of heart – it is a true test of your fitness level. Are you up for the challenge?
300-rep KB Challenge Workout
Perform 10 reps of each exercise. Do one move after the other with little to no rest in between. Do two rounds as fast as possible:
Two hand KB swings
Standard push ups
Walking lunge (10 reps per side)
One arm KB rows (10 reps per side)
Jumping jacks
One hand KB swings (10 reps per side)
Close push ups
Alternating reverse lunge (10 reps per side)
One arm KB rows (10 reps per side)
Seal jacks
If you enjoyed this 300-rep KB Challenge workout, you’ll love the full program! The program includes 4 weeks of challenging workouts, designed to help you build strength and endurance. Click the link below to check out a free sample week:
One technique that’s been popular in strength circles for several decades is called “pre-exhaustion” training.
The idea is to pair an isolation move with a compound one for the same muscle group. For example, you might do flys before you bench press, or leg extensions before you squat.
In theory, the strategy allows for more muscle recruitment because supporting muscles no longer serve as limiting factors in an all-out set. Lighter weights must also be used with the compound movements, so injury risk is also reduced.
I think one of the big problems with this method is that it really only works best for very advanced lifters. If you can bench press 600 pounds for example, doing sets of five at 450-500 pounds is just incredibly taxing on the body and joints. Not to mention risky. But for 99% of people who are not lifting THAT much weight in the first place, it actually takes away from your objective, which is to use enough load to actually overload the muscle enough to grow.
For the majority of people who want to get stronger and add muscle, but still go easy on their body, I think there is a better method. It’s called Time-Volume Training.
Time-volume training uses something called training density instead. This method goes easier on your body, but still allows you to use an adequate load to stimulate the muscle.
More on how it all works HERE, but basically, density is a measure of how much work you can do in a certain timeframe. For example, if you bench press 200 lbs twenty times in 10 minutes, that works out to a “density” of 400 pounds per minute. If you can do 25 reps in 10 minutes next workout, that’s a density of 500 pounds per minute.
This increase in density means an increase in total workload, and your body responds to that training stimulus by building MUSCLE.
Check out the details on how it all works and pick up a copy of the program at the link below:
There are lots of reasons to use them, but a big one that relates to your kettlebell and strength training is that they’re good for your testosterone levels. Studies show that chemicals in plastic products can mimic estrogen in the body and cause lower test levels, which is bad news for muscle gain, fat loss, energy, libido, and more.
If you’re trying to be healthier and avoid using plastic sandwich bags, these reusable wrappers are also perfect for you. I know I was constantly using them and creating unnecessary waste. But with these, you can just wrap your food up and be on your way. So convenient and eco-friendly!
You might not have thought of this, but plastic products could be killing your kettlebell goals! These wraps can help. Check out the link below to learn more and let me know how they work for you if you decide to give them a try:
“Cyber Monday is a marketing term for e-commerce transactions on the Monday after Thanksgiving in the United States.”
It also offers a way for smaller retail websites to compete with larger chains… and that’s where YOU can benefit today!
To celebrate, we’re having a Cyber Monday sale on all of our best-selling products and courses at Kettlebell Basics. Check out the deals at the link below:
Like this workout? Check out the KettlebellBasics Black Friday Sale. You can save big on all my top-selling products and courses! Learn more and order now at the link below:
Ladders are a great way to get in a full-body workout in a short amount of time. This 20-minute KB ladder workout is perfect for those days when you don’t have a lot of time to spare but still want to get a good workout in:
20-Minute KB Ladder Workout For A Full-Body Burn
Get as many rounds as you can in 20 minutes of:
– 5 KB presses per side
– 10 burpees
– 15 one arm KB rows per side
– 20 alternating reverse KB goblet lunges / 10 per side
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If you’re looking for more great workouts, be sure to check out the KettlebellBasics Black Friday Sale. You can save big on all my top-selling products and courses! Learn more and order now at the link below:
– Kettlebells for Abs at 47% off – Double your core strength, fix your posture and FINALLY get a six-pack – Kettlebell-Bodyweight Strength Training at 47% off – Discover the “3/7” method for 75% more gains in half the time – Lifetime Kettlebell Fitness at 47% off – Improve your ability to do what you love, eliminate the pain of getting older, and feel up to 20 years younger – Bodyweight Beast Building at 47% off – 6 week bodyweight-based workout plan for strength and conditioning – My best-selling training plans, one year of 28-day KB Challenges, and a physical copy of my CORE Kettlebell book at an EXTREME discount
…plus many more!… with big savings on them all.
Set yourself up for kettlebell success in 2023!
But the sale is going this weekend ONLY, so be sure to pop over and grab the programs you want now:
— Two handed swing – 10 reps — Clean and press – 5 reps per side — One hand swing – 10 reps per side — Clean and rack squat – 5 reps per side — Two handed swing – 10 reps — Turkish get up – 2 reps per side — One handed swing – 10 reps per side — Snatch – 10 reps per side — Two handed swing – 10 reps
Complete as many rounds as you can of this circuit in 20 minutes. And then enjoy the rest of your day!
Happy Thanksgiving to you and yours –
-Forest and the FVT Team
PS – My kettlebell courses + training plans are ALL on sale this weekend:
This morning, I had to make my workout quick because I have a busy week.
It was only 20 minutes, but it was TOUGH! I wanted to share it with you in case you wanted to try it.
If you liked this workout, keep an eye out for the KettlebellBasics Black Friday Sale 2.0. We’re adding to and expanding the sale we’ve had on all my top-selling products and courses.
All of my workouts are in this style, so you’ll be able to pick the program(s) that are the best fit for you.
Take a look:
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Quick and Effective: 20-Minute Kettlebell Workout for a Minimalist
SUPERSET 1
Double KB Front Squats – 5 sets of 10
*The first two sets are to warm you up for the last three sets where you’re really working. You should be using the right weight here, so you can hold your form of course, but it should be HARD. Guys, maybe you’re doing double 44’s, 53’s, or double 62’s…. ladies, maybe double 26’s or double 35’s.
— minimal rest, move directly to —
Pull Ups – 5 sets of max reps – 1
*”Max reps -1″ means that you do one rep LESS than as many as you could do in one all-out set. I take a similar approach here and ease into it on the first two sets, then go for it on the last three. If you can do 7 reps in one all-out set for example, do 6… etc.
SUPERSET 2
Double KB Floor Press – 5 sets of 10
*Same approach as the squats. The first two sets are warm-ups and getting you ready for the last three sets where you’re really doing work. If you’re using the right weight here, you should be able to hold your form of course, but it should be HARD. Guys, maybe you’re doing double 44’s, 53’s, or double 62’s…. ladies, maybe double 26’s or double 35’s.
— minimal rest, move directly to —
KB – loaded walking lunges – 5 sets of 8 per side
*Hold the KBs at your sides; choose a weight that challenges you but that you can do all reps with using good form.
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That’s it! Keep the rest periods down and that workout should only take you 20 minutes.
How’d you do?
And if you liked this workout, stay tuned for the KettlebellBasics Black Friday Sale 2.0 … we’re adding to and expanding the sale on all my top-selling products and courses!
They’re all in this style, so you’ll be able to pick the program(s) that are the best fit for you.
In today’s video, I show you how to do some kettlebell cardio in a way you probably never thought of!
*The backpack I use in the video is available for free at this link, just pay shipping: https://trk.knxtrk.com/SH56
I got turned on to the rucking thing a couple of years ago because I was looking for a way to get a workout similar to running without the impact.
In basic terms, rucking is just where you throw some weight in your backpack and go for a walk.
Here are a few additional tips:
– Walk fast and with a purpose. You want to get your heart rate up to around 50-70% of max. – Not required, but try to see if you can find some uneven / hilly terrain to ruck. – Start with 20 pounds or so, work up to 50+. – Start with 30 mins, work up to 60+.
A kettlebell is actually a really great weight to use for this workout. Plus, you can take it out at some point during the workout, do some KB moves, do some bodyweight exercises, and then finish off by rucking back to where you started.
The backpack I am using in the video you can get free at this link, you just pay shipping: https://trk.knxtrk.com/SH56
I use mine all the time, for KB rucking workouts like the one I break down in today’s video, and much more!
To sum up, if you’re looking for an effective and challenging way to crank up your cardio routine, try this kettlebell ruck workout.
You can get a great workout in any location, with only one kettlebell and your bodyweight!
Try the workout below, then take advantage of the Kettlebell Basics “Whole Enchilada” deal available this week by CLICKING HERE NOW.
-Forest and the FVT Team at KettlebellBasics.net
No Gym? No Excuse! 15-min KB / BW AMRAP Workout
Perform as many rounds as possible (AMRAP) of the circuit below in 15 minutes:
1 – KB clean and press OR overhead lunge (bodyweight-only option) – 5 per side 2 – “In and Out” Push-ups – 12 3 – split squats – 8 per side 4 – 1 arm KB rows OR dead bug (bodyweight only option) – 12 per side 5 – burpees / modify as needed – 5
*Today’s workout is from this month’s 28-day KB/BW Fusion Challenge, and you can participate FREE when you grab the Kettlebell Basics Whole Enchilada! Click here to get started!
