In yesterday’s article, we talked about how to get both leaner AND stronger at the same time … and we got a lot of great feedback on the piece.
So today I wanted to share a sample workout with you, to give you an idea of how you might set up your training in this way.
Also IMPORTANT to keep in mind … this is a sample workout from the full Kettlebell Evolution system … and it fits into an overall framework of progressive training, nutrition, lifestyle, etc that the system lays out for you. So for best results, you don’t want to do this as a “one-off” – type workout, but rather as part of the full program. Learn more about the Kettlebell Evolution system HERE.
Okay – so the concept is to use lower reps, focus on strength, and keep the rest periods around 60-90 seconds. This way, you get the best of both worlds, in that you can still train the strength component, but you don’t do ten sets of twenty reps and let your form get sloppy, and end up getting injured.
Let’s do it!
Phase 1, Day 1 – Kettlebell Evolution
1 – Get-Up x 10 minutes, Ladders of 1 & 2
Protocol – Set a timer for 10 minutes and perform Ladders of 1 and 2 Get-Ups alternating sides for a total of 10 minutes. Rest for no more than 60s. Perform as many reps as possible within your 10 minute period.
Nuts & Bolts – Get-Up Left x 1, Get-Up Right x 1, rest, Get-Up Left x 2, Get-Up Right x 2, rest & repeat
2a – Modified Renegade Row, sets of 8 per side
2b – Goblet Squat, sets of 8
Protocol – Set a timer for 10 minutes. Perform a set of 8 Modified Renegade Rows with your left side, rest if necessary. Perform a set of 8 Modified Renegade Rows with your right side, rest if necessary. Perform 8 Goblet Squats. Rest. Rest periods should last no longer than 60s. Perform as many reps as possible within your 10 minute period.
3 – 2-Arm Kettlebell Swing Finisher – 75 reps in as few sets as possible
Don’t let the simplicity of this one fool you … it’s tough!
The great thing is, using a workout set up like this, you’ll be able to both get stronger, because you’re focusing on a lower rep range and keeping the movement quality high, and you’ll also be able to lose fat, because you’re keeping your rest periods down and the pace of the training up.
That’s it for now – train hard, and talk soon –
– Forest Vance, MS, RKC II
PS – The Kettlebell Evolution program is based around the principles in this article. My good friend and fellow kettlebell expert Chris Lopez has set up a special “friends of Forest” discount on it for this week, which is VERY cool of him to hook up – so if you enjoyed today’s article, check out the full program below and grab it at a special price: