January 2013 Kettlebell Challenge Workout

A big mistake a lot of folks make who are training for general, “aesthetic”-based fitness goals like fat loss, muscle gain, etc. – is that they set zero performance-based targets.

So – let’s say your main goal is fat loss.  Your biggest measurement of progress should be your weight, body fat %, measurements, etc., for sure.  But, setting performance-based goals for yourself should be a key part of the process as well.  You need a way to see if you are getting stronger and making progress in your workout program.

BUT – being specific, and knowing the best way to measure your workout progress, can be tricky.  You know that, for example, doing swings with a given weight is getting easier – but are you really getting stronger/getting in better cardio shape/etc.?

Well, we use kettlebell challenge workouts for this exact purpose at my Sacramento, CA boot camp.

Challenge workouts, done somewhat infrequently (every two to four weeks), are a great way to test yourself both physically and mentally, and see how your overall fitness level is progressing.

Try today’s kettlebell challenge workout.  Record your score.  Train hard, come back to the workout in two to four weeks, and see how those performance-based fitness targets are coming along!

Video Recap

Hey – Forest here from Forest Vance Training and FVT boot camp in Sacramento, California. Today I have a brand new challenge workout for you for 2013.

Our challenge workouts are meant to challenge you both mentally and physically. They are going to be scored in some way, and what we do at our studio is repeat them once a month throughout the year. We do this, number one, so that our folks can see how their fitness level is improving over time. Number two, is that it’s a fun, physical, and mental challenge that helps to mix up the monotony of a normal workout routine.

January 2013 Challenge Workout (workout recap)

  • burpee
  • body weight squat
  • push up
  • kettlebell swing

Perform each exercise for 45 seconds continuously, completing as many reps as possible with perfect form. Rest for exactly 15 seconds.  Repeat the process with the next exercise in the sequence. Do five rounds of the entire sequence total, resting for 60 seconds between rounds.

Keep track of how many reps of each exercise you get in each set. Your score is the total number of reps you get in the entire workout.


So, to sum up, in addition to your general, “aesthetic”-based fitness goals, make sure that you are setting some performance targets for yourself as well.  Kettlebell challenge workouts are a great way to do this.  Incorporate them into your existing routine for faster progress right away!

Thanks for reading, and talk soon –

Forest Vance, MS, RKC II

PS – If you liked this article, make sure to sign up for my kettlebell email newseltter!  You’ll get a free copy of my Beginner’s Guide to Kettlebell Training when you do – just drop your best email into the box at the upper right of the page to get started now.

2 thoughts on “January 2013 Kettlebell Challenge Workout

  1. Pingback: Burpee – Squat – Swing Kettlebell Challenge Workout | Kettlebell Basics

  2. Pingback: Burpee – Squat – Swing Kettlebell Challenge Workout | ForestVance.com

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