Dorian Yates 500-Rep KB-BW Quarantine Workout

I just saw an article on a popular strength website showing a quarantine workout from Dorian Yates (English former professional bodybuilder; won the Mr. Olympia title six consecutive times from 1992 to 1997; widely considered to be one of the top bodybuilders in modern history).

And guess what?

There he was on his balcony, swinging a kettlebell.

To quote part of his Instagram post:

“…working with what I have to keep moving and blasting away the cobwebs that start to creep in mentally and physically… I have a kettlebell and a yoga mat to keep my movement…”

Preach brotha.

That’s really all you need to stay strong, lean, and feeling great.

Here’s a 500-rep kettlebell / bodyweight “challenge” workout I came up with, inspired by Dorian:


Dorian Yates 500-rep KB-BW Quarantine Workout

10 1-arm KB swings per side
10 push ups (elevate hands to scale down; elevate feet to add challenge)
10 alternating reverse KB lunges (add KB in goblet position for added challenge)
10 1-arm KB rows per side
30 run-in-place steps OR jumping jacks OR jump rope skips

5 rounds for time


Now again, to be clear – this is the workout I IMAGINE Dorian would do, given his background, and still staying strong and lean and fit at the age of 57.

It’s not his exact training plan.

But for men and women aged 40+, who want to gain strength, lose weight, and stay fit… who want to be able to do it with just a kettlebell or two and in a short amount of time, any where, any place… this type of training is just what the doctor ordered.

And STAY TUNED, because we have our “500” 28-Day Kettlebell Challenge opening for regisration tomorrow. You’ll get a full, structured 28-day training plan to follow, with detailed explainations and videos breaking everything down. You’ll get daily motivation and accountability from yours truly to keep you on track. You’ll even get bonus nutrition coaching, and flexiblity / mobility work to do on your “off days”.

Have a great day, talk soon –

-Forest Vance

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