Be sure to do your tissue quality / mobility + flexibility warm – up … and maybe practice your KB form before you go into the workout full blast … then simply do:
I almost always plan a weekend workout for myself.
Life is a little crazy these days, so it’s not quite as easy to schedule an exact time as it used to be 😉 … but at some point, I can almost always get a simple, fast, effective kettlebell workout at home.
So I just make sure to have everything ready – my workout clothes, a couple of kettlebells, my interval timer – and when the opportunity arises, I knock it out.
If you are busy too, I suggest you do the same.
You could make it a weekend thing like I do, and then be a bit more scheduled and regimented during the week … or it could even be the plan for all your workouts, if that’s all you can make work.
Even if all you have time for is 3 or 4 workouts like this per week, paired with smart nutrition, this type of plan get get you some great results:
If I had 15 minutes, and I wanted to get a complete full body workout, and all I had was one kettlebell and a small space to do it, this would be one of my top workout choices.
It SEEMS super simple – and it IS! – but it’s also really tough, and really effective.
There are only two moves:
– two hand KB swings
– burpees
(Suggested weight for the swings is 32k for men, 20k for women)
What you do is this.
First, set a timer. You’re going to try and complete the entire workout as fast as you can.
Start with 10 KB swings. (The swings are on the side of lower reps, hence the higher recommended weights. If you are not ready for these, NO PROBLEM – but they are great goals to work towards!)
As soon as you are done, go right into 10 burpees.
Then, you’ll rest as needed, and do 9 swings.
Then you’ll do 9 burpees.
Then 8 swings.
Then 8 burpees.
And you’ll continue in this fashion until you’ve worked your way all the way down to 1 rep of each.
BOOM!
You just worked ALL the muscles in your body, you did it with a single kettlebell, and you did it in 20 minutes or less.
Based on recent survey results, one goal that almost everyone is looking for help with is fat loss.
And, also based on survey results, one of the biggest obstacles in the way of reaching that goal, seems to be lack of time.
Believe me – I can relate! Between family, running two gyms, and everything else I have going in a typical week, finding time to keep my personal workout routine going can be really tough.
That’s exactly why, when all else fails, I got my KBs 🙂
Using workouts like the one I’m going to share with you today, you can crank a high-intensity, fat-burning, lean-muscle-building workout any time, any place, in a very short period of time.
In face – this one will only take you 10 minutes!
Check it out:
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10 Min KB Workout #2
Set your timer for 30 second intervals. Perform as many reps as possible of each exercise during each interval. Rest period is the time it takes you to switch exercises. Rest 30 seconds between rounds. Do four rounds total. On the first and third rounds, do the lunges and swings on the left side … on the second and fourth, do the lunges and swings on the right:
1 – Reverse KB rack lunges (R)
2 – Close push ups
3 – One arm KB swings (R)
4 – Burpees
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BOOM!
No excuses baby, get it done today.
And if you liked this workout, stay tuned – I’ll have info and content based on these type of workouts coming your way all week!
To your success –
– Forest Vance
Certified Personal Trainer
Certified Kettlebell Instructor
ForestVance.com
Do the following sequence as fast as possible. Sets do NOT have to be unbroken, BUT you must complete all reps of an exercise before moving on to the next.
EXAMPLE – do 25 swings, rest 30 seconds, do another 25 swings, rest 30 seconds, do 20 swings, rest 30 seconds, do 20 swings, rest 30 seconds, do 10 swings, move on to next exercise in sequence (push ups).
Try to do these exercises in as few sets as you can manage. This challenge is a monster – good luck! (recommended weights = 24k / men, 16k / women)
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We are still looking for 12 more people to join our upcoming 28 Day KBs for Fat Loss Challenge.
It kicks off this coming Monday, June 4th!
Keep reading if you are interested, link to apply is at the bottom of this message
If YOU are:
– Looking to tighten up and cut down for the summer
– Not getting the results you’d like from your current program
– Just ready to get serious and take your results to the next level
My 28 Day KB Challenge could be EXACTLY what you need to make it happen.
We run several of these online Challenges each year, and the participants get incredible results.
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:
