Hybrid KB Training – Sample Workout

Kettlebells are special and unique.

But we have a lot MORE training tools at our disposal that we can benefit from working with too.

My experience actually is, many people want to learn how to best INCORPORATE kettlebells into their overall routines – as more of an addition and on-going staple, but not necessarily a stand-alone training method – to best reach their goals.

And this is what “Hybrid Kettlebell Training” is all about.

++ Hybrid KB Training – 6 Week Challenge – starts Monday 12.3.18 – details and apply here ++


You see, for the first 10 or 12 years of my training career, my workouts looked about like this:

– Body part split – I’d hit chest and tris Monday, Back and Bis Wednedsay, Legs and Shoulders Friday, or something along those lines
– Most days would start with a big barbell lift for the main bodypart I was training that day – like bench for chest, squat for legs, etc
– I’d also do other “assistance” work on top of that – maybe incline DB bench and flys for chest, and French press + push downs for tris or something
– It was high volume for one or two bodyparts each day, but typically I’d only hit each bodypart once per week

Honestly, this worked great for gaining strength and mass, and it served me well.


My goals started to change as I got closer to 30. I was more interested in leaning down, having FUNCTIONAL muscle, reducing pain in my body, feeling great, and long-term health.

I started searching for other ways to train, and that led me to the kettlebell.

Now my workouts were looking more like:

– Full body split – work ALL bodyparts, three to four days per week
– Most workouts are done using exercise pairs or circuits, rest is kept to a minimum
– Each bodypart might get three to six sets each day – so the overall weekly volume is actually similar, the set up is just a little different

This worked great for my new goals. And I switched to training with kettlebells (and bodyweight) almost exclusively for the next four or five years.


++ Hybrid KB Training – 6 Week Challenge – starts Monday 12.3.18 – details and apply here ++

Now we’ve come full circle.

Three or four years ago, I started thinking more and more about how I might be able to COMBINE all the training methodologies I’ve used and experimented with over the years, to get the best of BOTH worlds.

“Hybrid Kettlebell Training” is the mutated monster of a result.

We start each workout with a big barbell lift.

Then we move on to a kettlebell and bodyweight – based conditioning piece, that focuses on most of the same muscle groups.

So we kind of mix the lifting and bodypart – split concept, with the fast-paced fat loss training that works so great.

Turns out, it also produces staggering results. You can be strong AND muscular AND lean AND functional, all at the same time.

Pretty cool, right?

I’ve been training this way for about the last 3 to 4 years, and this is how I also train most of my private clients that I work with currently.


Here is a sample, to give you a general idea of what a single day might look like:

(total body warm up)

then –


Perform five reps of the barbell bench press. (You could alternatively do a double KB floor press if you do 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 pull ups. (You could alternatively do 10 recline rows if you cannot do pull ups yet.)

*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:

Single arm KB row – 10 reps per side
Hindu push up – 10
Barbell curl – 10

(finish with REGENERATE / recovery sequence)

++ Hybrid KB Training – 6 Week Challenge – starts Monday 12.3.18 – details and apply here ++

Now just a little snapshot like this gives you an idea, but doesn’t really do this training method justice.

Because we need to have a on-going, planned out program, where one workout is building on the next, and everything is working towards an end goal.

If you liked this workout and the concepts I covered in today’s article, I want to invite you to join us for our upcoming Hybrid KB Training – 6 Week Challenge. It will give you the plan and structure – not to mention accountability and coaching – you need to make this all work. I have copied details below.

I hope today’s article has got you thinking about your goals, and that it has given you a new perspective on how you might best train for them.

Hybrid Kettlebell Training rocks!

– Forest Vance



We are putting together a Hybrid KB Training – 6 Week Challenge, and I’m looking for a few specific people who want to build muscle during the Holidays.

This will be a six week, small group coaching program where I work with you closely to help you gain strength and lean muscle through the Holiday season.

I’ll give you the exact workout plan to follow, and I’ll give you personal coaching / attention / tips to help you make the fastest progress possible.

Yes – you could grab a free training program from a lot of places on the internet, and follow it on your own for a period of time, and *maybe*, *possibly* get okay results (maybe this is what you’re already doing now?)

But if you want the highest level of coaching, accountability, specificity, and quality – THIS 6 WEEK CHALLENGE IS FOR YOU!


— You must be looking to gain strength and/or muscle mass
— You must be able to commit to training 3x per week for the next 6 weeks
— You must have access to (or can get access to) a basic barbell set up AND/OR a couple of kettlebells (a basic barbell set up is ideal for this program, however, I will give substitute exercises that can be done with a pair of KBs)
— You must be friendly and coachable

Shoot us a message using the link below:

=> http://bit.ly/holidaygainz2018

And we’ll reply with all the program details on how to sign up.

We’ll be choosing people over the next few days.

Look forward to hearing from you!

– Forest Vance

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