KB / BW Metabolic Depletion Workout #2

I wasn’t sure if I was going to share this workout with you today.

Because the CORE Kettlebell System 2.0 is SO much more than just a bunch of workouts thrown together – and so sharing a one-off from the program doesn’t really do it justice.

But we have been getting a lot of requests for a sample from the program. So here ya go.

Just keep in mind – this workout is part of a greater system. The workout done the day before and the day after is balanced in terms of muscle groups / movement patterns trained. This is more of a “strength” – oriented day, whereas other workouts from the program are more of a “conditioning” focus. And much more.

But this should give you an idea.

If you want, you can even take this workout and use it with your clients and/or yourself, and see how it goes!

One final note. It is possible that there are some moves / exercise names in this workout that you may not be familiar with. But don’t worry, all the moves in the program are either shown in the CORE Kettlebell Workshop video series included with the CORE Kettlebell System 2.0, or a link is provided to a video that shows how to do them safely and effectively.

Without further ado, your sample workout! –


KB / BW Metabolic Depletion Workout #2
from the CORE Kettlebell System 2.0


Perform each exercise for 20 seconds at an easy pace. No rest between moves; transition from one to the next. Do two rounds total.

Easy walking lunges
Prisoner good mornings
Push ups
Jumping jacks


1 – – This workout is a descending ladder of 21-18-15-12-9-6-3 reps of EACH movement as fast as possible:

KB swings
Push Ups
Walking Lunges (reps are each leg)
Inverted Rows

2 – Do the following circuit as many times as possible in 4 minutes, resting only when needed:

5 inchworms
12 1 arm KB rows per side
5 spiderman climbers per side


Hold each stretch / pose for 45-60 seconds:

modified cobra
child’s pose
lying spinal twist


There you have a sample workout from the CORE Kettlebell System 2.0.

If you are SERIOUS about results …

If you’re looking for a complete plug-and-play training system that you can get started with TODAY …

If you just want to have solid base of effective and fun kettlebell workouts that you can refer back to for years to come …

Check out the CORE Kettlebell System 2.0 at the link below:

=> CORE Kettlebell System 2.0

To your kettlebell training success!

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Owner, FVT Boot Camp and Personal Training
Owner, FVT Publishing and Consulting

PS – This is your early bird access to the program, because it’s at special discounted pricing for the first 100 customers.

=> CORE Kettlebell System 2.0

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