According to a recent study by ACE – one of the oldest and most respected certifying bodies in the United States – kettlebell training burns at LEAST 20.2 calories per minute.
That’s 1200+ calories per hour!!
Today, we got for you a 24 minute kettlebell / bodyweight challenge workout to help you burn MORE fat in LESS time … so you can get in, get out, and get on with your life.
24 Minute KB /BW Challenge Workout
Set up is FIVE exercises:
— KB swings (standard weight is 24k for men, 16k for women)
— hand release push ups (from the toes for men, from the knees for women … each rep, at the bottom, take your hands off the floor)
— walking lunges (lightly touch your knee to the ground on each rep; each step counts as one)
— inverted rows (either suspension trainer or Lebert Equalizer … knees are bent, feet flat on the floor … any grip … touch the ground with the body and chest to
the level of the hands on each rep)
— burpees (no push up at the bottom, clap hands above the head at the top of each rep)
Get as many reps as you can of each exercise in 60 seconds. Rest for 30 seconds between exercises. Do three rounds total, resting for 60 seconds between rounds.
Your score is the total number of repetitions you do in the workout.
300 — great
375 — amazing
450+ — world class
See a video of how to do the workout here:
Now this is just one cool, fun, effective challenge workout from the “FVT archives”. If you want ALL of my workouts, like:
– The Road Warrior Workout
– Barbell / Kettlebell Hybrid Training, version 1 AND 2
– Kettlebell / Body Weight Hybrid Training
– The 30 Day Rapid Fat Loss Kettlebell Solution
– Kettlebell / Bodyweight Power Circuit Workout
– KB / BW / DB Fat Loss Workout
You’ll get access to every workout and coaching video I’ve put together for the program … along with every workout I will create for it over the next 12 months.
Not to mention, you’ll get a copy of my “official” FVT meal plan, 5 Minute Fat Loss … 41 Quick ‘n’ Easy Meal Ideas … the FVT Community Cookbook …
And you’ll even get access to our private Facebook group where you can ask me ANY question you want, at any time, about your workouts or nutrition.
It’s like having ME as your personal coach for the next 12 months.
And starting burning MORE fat in LESS time.
– Forest Vance, MS, RKC II
PS – The big difference between following a program that has been pre-written and coaching is the feedback and personalized tweaks you can get when you’re doing a coaching program.
For example, if you were following a program oriented towards fat loss and lean muscle gain, but one exercise is not working for you as well as you would like it to be, you can get feedback from your coach and find appropriate alternative exercise specific to you, your goals, your fitness level, any injuries you might have etc.
Or, if you’re following your exercise program religiously, but your diet is not as dialed in as it could be, you can get feedback from your coach and recommendations as to what you need to change to get your results back on track.
And another thing to keep in mind – all world-class performers, whether it’s in sports, music, business, or any other variety of endeavors, have coaches – so if you are serious about your fitness, you should too!