SMOKED after this 14 min KB Challenge Workout (pic inside)

You gotta give it to Facebook – they got it figured out.

The “See Your Memories” thing they do where a post from one, two, three or more years ago pops up in your feed, is brilliant for so many reasons.

If you really think about it, they likely saw trends of things happening like the “Throwback Thursday” pics people were posting, and figured out a way to kind of automate the process, and just make it easier to do … which ultimately increases increases engagement, and the time you spend on Facebook! …

So smart.

Anyway, the pic below popped up in a friend’s feed a couple of days ago, they shared it on my timeline, and I wanted to share it with you:

It was after what I think was one of the harder KB Challenge Workouts I have done.

My wife got a SUPER fast time, I actually thought she accidentally skipped a round … so we did it together a few days later at our studio … I was pushing HARD to get a faster time than her … we BOTH ended up smoked for the record, and if I recall correctly I beat her by 10 or 20 seconds … but she ended up taking a pic of me right after the workout, and posting it on Facebook 🙂

Check out the actual workout below, and try it yourself – it’s a simple one – but BRUTAL, if you truly push the pace, and get it done as fast as you can:


14 Min KB Challenge Workout

(regulation weight = 16k for women / 24k for men)

7 kettlebell goblet squats
14 kettlebell swings
7 burpees
14 push ups

Complete 7 rounds as fast as possible.


The fastest times people did this one in were right around 10 minutes … folks took up to 20 … with average times being right in that 14-15 minute range.

Give it a try if you want, and see where you stand.

And have a great day!

– Forest Vance
Certified Kettlebell Instructor

PS – The Lean ‘Bells program I shared with you the other day has dozens more workouts like this one if you enjoy it – you can get access to the workouts and the full program HERE.

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