(sample workout) 28 Day KB Shred – wk 4 / day 2

Spots in the 28 Day KB Shred Challenge are filling fast! We start this coming Monday the 2nd!

Details + link to apply copied at bottom of this message.

Here is a sample workout from the last 28 Day Shred Challenge we did in January of 2018.

– Forest and the FVT Team


28 Day KB Shred – wk 4 / day 2

PART 1 – 15 minute running clock. Start with pull ups / inverted rows, when time is up for 1st exercise, move to 2nd exercise … clock keeps running, take as little rest as possible to transition.

If needed, you can rest during sets – ex 3 minutes of KB swings, do 45 seconds of swings, put KB down to rest for a few, pick it back up and 35 more seconds, put KB down to rest for a few, etc until you reach 3 minutes:

– pull ups OR inverted rows OR 1 arm KB rows – as many reps as possible in 1 minute (30 seconds per side if doing 1 arm KB rows) (1 arm KB rows – recommended weights – women 12k/16; men 20k/24k)

*video demos included in full training plan*

– push ups – as many reps as possible in 2 minutes (standard, from toes push ups, OR elevate hands on bench/box/etc if needed)
– two hand KB swings – as many reps as possible in 3 minutes
(recommended weights – women 12k/16; men 20k/24k) –
– alternating reverse lunges – as many reps as possible in 4 minutes
– jump rope skips OR jumping jacks – as many reps as possible in 5

PART 2 – Do the following circuit 3 times, resting as little as possible:

– swing lunge – 10 per side
– T plank rotation – 10 per side
– squat jumps – 10


++ Attention kettlebell fans! ++

We are looking for 33 people to join us for our upcoming 28 Day KB Shred Challenge (kicks off Monday, April 2nd – keep reading if you are interested, link to apply is at the bottom of this message)

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 over 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 upcoming 28 Day KB Challenge, kicking off Monday, April 2nd, 2018!


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 (or following your own plan that you know works for you, but be committed to focusing on and dialing in your diet) 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:


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