When I was a freshman in High School, we played our games on Thursday nights.

(And we were undefeated! – Colfax High Freshman Team, 1995.)

Then, on Fridays, we would have “conditioning” after practice – which was always some crazy amount of hill sprints or bear crawls or running around the track for 5 miles in full pads or whatever else.

I think our coaches did it so that we wouldn’t go out and get into trouble on Friday nights.

But whatever reason they did it, I learned a lot of great lessons in those days. A big one being, how you can push yourself FAR past the point that you think you can! … and THAT’s what I want you to think about as you go for it on this “No Guts – No Glory” KB / BW Conditioning Circuit:

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(5) KB sumo deadlift
(5) squat thrust
(10) two hand KB swing
(5) burpee, no push up
(5 R, 5L) one hand kb swing
(5) burpee with push up
(10) hand to hand KB swing
(5) burpee with two push ups

– No rest between moves
– 60 seconds rest at end of circuit
– repeat circuit 1 (beginner), 2 (intermediate), or 3 (advanced) times total

Watch the video that shows you how to do this sequence here – https://youtu.be/ZF5JZQ4k1VA

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All you need for this workout is a single kettlebell – and you can get it done any time, any place.

It may look simple on paper, but it is ROUGH, trust me.

Give it a try this Friday, let us know how you do.

And have a great weekend! –

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVance.com

PS – Want 6 more workouts like this one, free? Grab my full “No Guts – No Glory” KB Workouts program – FREE for the next few days – here: http://bit.ly/nogutsnoglorykb