For those looking to test their strength, kettlebell form, mental capacity, and lungs, I dare you to take this test:
You do a strength (and overall fitness) test at the beginning of the 42 day program – a 300 rep kettlebell workout.
It gives you a great, measureable starting point for the program. It also helps you set goals for the end.
Then, for the six week program, you do workouts that will help you do better at that original “benchmark” workout – and at the same time, help you with things like:
– Losing fat
– Gaining lean muscle
– Strengthening your core
– Getting more flexible
– Improving overall performance
We even do a different 300 – rep kettlebell workout every Friday during the six weeks, just for fun, and so that you can see your fitness improving along the way – like this:
300 Kettlebell Challenge – Week 2 Sample Workout – Intermediate / Advanced Version
(in the full program, we also have a special beginner version of every 300 workout, so that the workouts are do-able for every fitness level)
– 7 1-arm squat thrust right (12k women/ 24k men)
– 7 1-arm squat thrust left (12k women / 24k men)
– 6 push-ups to alternating hand reach each arm
– 7 Goblet pendulum lunges right (front to back= 1 rep)(12k women / 20k
men)
– 7 Goblet pendulum lunges left (front to back= 1 rep)(12k women / 20k
men)
– 8 single arm swings each arm (12k women / 20k men)
– 6 Single arm renegade rows right (12k women / 20k men)
– 6 Single arm renegade rows left (12k women / 20k men)
– 7 Double thrust burpees
Complete 4 rounds for time
#
So I dare you to take this test:
And I look forward to hearing about how you do.
To your continued success –
– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
ForestVance.com