On weekends that I am home, I typically get a 20-30 minute kettlebell / bodyweight workout in my garage.
The set up is super basic – a few KBs, a pull up bar, a jump rope, and a few resistance bands –
But it’s amazing what you can get done with these simple pieces of equipment!
For example, here is the workout I have planned for this afternoon:
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At-Home 25 Minute Single KB SHRED Workout
++ This workout is a sample from the KB SHRED – 28 Day Challenge (details below) ++
1 – KB SHREDDER CIRCUIT
– 7 1 arm KB swing OR KB snatch – right side
– 7 1 arm KB swing OR KB snatch – left side
– 5 KB goblet squats
– 100 jump rope skips (can sub 100 jump jacks if needed)
– 5 1 arm KB swing OR KB snatch – right side
– 5 1 arm KB swing OR KB snatch – left side
– 7 KB goblet squats
– 100 jump rope skips (can sub 100 jump jacks if needed)
.. 3 rounds for time ..
(should take approx 13-15 mins)
.. rest 2-3 mins, then:
2 – KB PUMP DAY
– 20 seconds push ups – as many as you can!
– 20 seconds rest
– 20 seconds KB towel curl – as many as you can!
– 20 seconds rest
– 20 seconds KB press (right side) – as many as you can!
– 20 seconds rest
– 20 seconds KB press (left side) – as many as you can!
– 20 seconds rest
– 20 seconds chin ups OR suspension trainer rows OR 1 arm KB rows (20 seconds per side if doing rows) – as many as you can!
… 3 rounds for time.
(should take approx 9 mins)
DONE!
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It is amazing what you can accomplish with just a couple of kettlebells and 20-30 minutes of workout time.
ALL excuses are out the window – let’s get this done!
– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
ForestVance.com
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If you’re frustrated with the results you’re getting from your current training program …
If you’re ready to take things to the next level …
My 28 Day KB Challenge could be EXACTLY what you need to make it happen.
I’m Forest Vance from ForestVance.com. We have one of the biggest kettlebell communities in the entire world, reaching nearly 100,000 people daily via our email newlsetter and social media following.
We run several of these online Challenges each year, and the participants get incredible results.
This is my personal invite to YOU to apply for our last 28 Day Challenge is 2017!
http://bit.ly/fall2017kbshredweb
Now this Challenge is NOT for everyone.
First requirement is that you need to have a kettlebell or two to do the workouts. You don’t need 5 or 10 or 20 or anything like that – but you do need one or two, ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men.
Second, you need to be able to commit the time to do the workouts. Three to four times per week, 20-30 minutes is what you’ll need.
Third, we have a complete meal planning guide we give to you when you sign up that tells you exactly how and what to eat – you need to be able to commit to following that for at least the 28 days, to really get the best results.
And finally, you need to be SERIOUS about making a change, and be willing to come into the Challenge and the group with a positive, can-do attitude.
Ready to rock?
Sumbit your interest form at the link below, look forward to hearing from you: