“Hybrid” KB workout for Holiday GAINZ

This time of year can be perfect for focusing on gaining strength.

Take the next 8-12 weeks, and pack on some muscle.

Build your “base”.

Then, you can focus on shredding down and getting lean in the Spring.

This is what I am doing with a few of my private training clients, as well as the general theme how we will be structuring our upcoming “Holiday GAINZ Challenge” (stay tuned, we’ll be accepting applications starting tomorrow):


“Hybrid” KB workout for Holiday GAINZ

(total body warm up)

then –


Perform five reps of the barbell deadlift. (You could alternatively do a double KB sumo deadlift if you d0 not have access to a barbell). Work up your weight for each of the first two sets; last two sets should be performed at ~75-77% 1RM

*Rest ~ 30 seconds, then:

Perform five reps of the double KB Press.

*Rest ~60-90 seconds; repeat rotation three more times for a total of four rounds.


Perform three rounds of the circuit below, moving quickly from one exercise to the next and resting as little as possible:

Split squat with single KB in goblet position – 10 reps per leg
Hamstring fall out – 5 – https://youtu.be/zyftGe4qHTg
Spiderman climb w push up – 10 reps per side

(finish with REGENERATE / recovery sequence)


That’s just a tiny taste of what you’ll experience in the Holiday GAINZ Challenge.

I’ll take you through a full six to weight weeks of progressive training, in the style of the sample workout I shared with you today.

We’ll have in-depth training on technique, too – so that you can learn the basics of how to train this way, safely and effectively.

I’ll even be coaching you personally and holding you accountable.

You’ll be stronger, more powerful, and ready to DOMINATE 2019.

Stay tuned, we’ll be accepting applications starting tomorrow!

Talk soon –

– Forest Vance

Leave a Reply

Your email address will not be published. Required fields are marked *