I am going to be brutally honest with you today.
I used to think it was pretty much impossible to get a good workout with minimal equipment (like a single kettlebell) and in a short amount of time (say 20 minutes).
I played football in college – and actually at the pro level for a couple of years – and our workouts were always at least 90 minutes long. So that was my mental “set point”, and I thought that was what you needed to do to get a great workout. It just seemed like working out at home, or without a bunch of machines and barbells etc., would not do the same thing. I didn’t think it would be a “real workout”.
BUT – when I discovered kettlebells about six years ago – I quickly realized that I was dead wrong. Using just a single kettlebell and my own body weight, with a properly designed training session, I could get an AMAZING workout, hit all of my major muscle groups, and get both resistance and cardio at the same time – in about 20 minutes.
Here is what one of these workouts might look like:
– Do entire workout as fast as possible
– 25 minute time limit
– Each pair of exercises – swings and push ups, lunges and mountain climbers, etc. – may be performed in any combination of reps
100 two hand kettlebell swings (24k for men, 16k for women)
50 push ups (toes for men, knees for women)
10×10 yard shuttle sprints
100 reverse lunges (ea step counts as one rep)
50 knee-to-elbow mountain climbers (ea knee to elbow move counts as one rep)
10×10 yard shuttle sprints
100 body weight squats
50 inverted rows/beginner pull ups
10×10 yard shuttle sprints
So, there you go. You CAN get an amazing workout anywhere with just a single kettlebell and your own body weight. Try the one above yourself if you need proof đ
And don’t forget – you can get many more challenge workouts like the one above – PLUS three new ones every single week – when you test drive my FVT Coaching Club weekly kettlebell workout program HERE.
That’s it for now. Have a great one, train hard, and talk soon –
Forest Vance, MS, RKC