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:
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:
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
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
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).
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: