Hey – hope your week is off to a great start!
I just finished up leading a couple of workouts at our gym this morning, and now I’m ready for an awesome, productive week.
To help you get the best possible start to YOUR week, I wanted to share a 20 Minute Kettlebell/Bodyweight Workout with you today.
You can do this one in about 20 minutes, and all you’ll need in terms of equipment is a couple of KBs and a pull up bar.
This training session also gives you an idea of what a single day workout from my coaching program might look like for someone who:
– wants to lose body fat and get into great condition
– wants to build some lean muscle
– has just a couple of kettlebells and a pull up bar available to train with
– has no major injuries or exercises they cannot do
Of course, I would include a full warm up with video demos … and each exercise would have video demos included … and you could ask me any questions you had about anything, or even send me a video of you doing an exercise to check your form …
And the whole point is that your workouts will be CUSTOMIZED … based YOUR goals, fitness level, physical condition, available equipment, etc … and it fits into an overall programming SCHEME to help you make continuous progress over time …
BUT the workout below is a basic sample.
On to the workout – and have a great day!
– Forest
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20 Minute Kettlebell/Bodyweight Workout
(start with)
10 walking lunges per leg … 4 sets total, add resistance by holding a kettlebell in the “goblet” position … work to use a bit more weight on each set until you’re really pushing it hard and using the most weight you can with perfect form on the last set.
Alternately, if you only have one or two kettlebells to work with, you can work up the number of reps you do on each set, using the same weight as resistance.
(rest for a minute or two, then move to)
15 two hand KB swings
6 KB presses per arm
4 sets of each total; alternate back and forth between exercises; rest for about 30 seconds between sets
(finish with)
2 burpee pull ups
2 shuttle sprints (place 2 cones or other markers about 10 yds apart; sprint from one cone to the other and back, that’s one rep)
4 burpee pull ups
4 shuttle sprints
6 burpee pull ups
6 shuttle sprints
4 burpee pull ups
4 shuttle sprints
2 burpee pull ups
2 shuttle sprints
… go “up and down the ladder”, and complete the ENTIRE sequence above as fast as possible!
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