5 Min KB / BW Challenge

Looking for a tough “finisher” to plug in at the end of your workout?

Try this 5 minute KB / BW Challenge (sample from the upcoming 28 Day – KB Shred Challenge training plan):



*recommended C+P weight = 8k / 12k women; 16k / 20k men

– 1 clean + press (right)
– 1 clean + press (left)
– 1 double burpee
– 2 clean + press (right)
– 2 clean + press (left)
– 2 double burpee
– 3 clean + press (right)
– 3 clean + press (left)
– 3 double burpee

… continue in this ascending fashion, “climbing the ladder”, getting as high as you can in 5 minutes!


Good = 5 rounds @ 8k (women) 16k (men)
Great = 7 rounds @ 12k (women) 20k (men)
Fire breather = 9 rounds @ 12k+ (women) 20k+ (men)



We are looking for +/- 15 more people to join us for our first 28 Day KB Shred Challenge of 2018.

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!

But it’s 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.

If you meet the requirements, here is the link for more details, and to lock in your spot:

=> 28 Day KB Shred Challenge

Space is limited to 1st 30 to sign ups (17 pre-filled by existing group coaching clients)

Look forward to helping you take your fitness to the next level in 2018!

– Forest Vance

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