Sample HKS (Hybrid Kettlebell Muscle) Workout

Let’s get you going today with a sample workout from my Hybrid Kettlebell Muscle program.

This program is specifically created for you if:

– You want to really focus on getting strong
– You want to learn how to properly incorporate serious strength work with kettlebell training
– You want to get muscular, lean, and athletic, all at the same time
– You want a done-for-you 6 week program that can check all of these boxes

Get the full Hybrid Kettlebell Muscle program here (discount for 1st 100 customers, ending soon).

Okay, let’s get this thing going:


Sample HKS (Hybrid Kettlebell Muscle) Workout


Perform five reps of the back squat. (You could alternatively do a double KB front squat if you do not have access to a barbell).

*Recommended weights and video breakdowns included in the full program

BEGINNER LIFTERS – work on your form first and formost, don’t worry too much about weight just yet. GENERAL guideline – we typically load two bars when we do this movement w folks just starting out in our group classes @ FVT with 65 to 95 pounds (women) and 95 to 115 pounds (men). If you have a decent fitness base but little lifting experience, this is a good place to start.

INTERMEDIATE / ADVANCED LIFTERS – work up your weight for each of the first two sets; last two sets should be performed at ~75% 1RM.


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

*Recommended weights and video breakdowns included in the full program

– One hand KB swing – 9 reps per side
– 11 walking goblet lunges (per leg)
– 7 plank-to-push up EACH SIDE


Each exercise in every HKS workout is chosen for a very specific reason – to move you towards your goal of getting stronger, leaner, and into top physical shape six weeks from now.

And it follows a specific progression … so each week builds on the last, and you are hitting very specific targets every time you work out, based on a percentage of your training goals for the end of the six weeks.

Can you say the same about the training plan you are currently on?

Learn more and get the full program at the link below (special discounted pricing for 1st 100 customers):

=> Hybrid Kettlebell Muscle

And here’s to your continued success!

– Forest Vance, MS
Master Kettlebell Trainer
Certified Barbell Instructor

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