“3/7 Method” KB/BW Hybrid Strength Workout

If you are looking to gain strength and lean muscle…

…but you are frustrated, because your gym is closed…

…or you don’t have access to the equipment that you feel like you need…

…or you are working with limited time…

You are going to LOVE this “3/7 Method” KB/BW Hybrid Strength Workout.

See, I used to think like you.

I used to think that if I didn’t have a full gym set up, I couldn’t get stronger.

I thought that working out at home would be fine for general fitness or conditioning, but that I couldn’t really get strong with just a couple of kettlebells and my own bodyweight.

Boy was I wrong!

See, over the last four and a half months, I’ve done more remote training with clients than I probably have in the last 10 years of my personal training year in total up to that point.

I’ve worked with people that have a variety of goals.

One big one is gaining strength and muscle.

And as times are just weird right now, most people either don’t have access to their gym, or aren’t that excited about going.

So we’ve had to get creative.

We’ve gotten some clients GREAT results.

And the workout I’m sharing with you today is a product of all this work.

Now introducing:

the “3/7 Method” KB/BW Hybrid Strength Workout

With this new method, you’re going to use a unique training style – backed by recent research – to pack on strength and muscle.

And we’ve adapted it so that you can do it with just a couple of kettlebells and your own bodyweight, three to four times per week in about 20-30 minutes time.

Here’s a sample workout from the program:

*Push / Quad Dominant Day

*3/7 method: do a set of 3 reps; rest 15 seconds; do a set of 4; rest 15 seconds; do a set of 5; rest 15 seconds; do a set of 6; rest 15 seconds; do a set of 7; rest 15 seconds; rest for two minutes, and repeat with the following exercises:

  • KB push press
  • hands-close push ups
  • KB tactical lunge
  • x-body mountain climber + burpee


WARNING – this is going to hurt 🙂 There wil be some SERIOUS lactic acid build up going on.

HOWEVER – it works! Check out the research below to show how participants got 75% better gains over a 12 week period on this method vs the control group.

Give today’s workout a try, see how you like it.

To get video demos of the moves above, the rest of the workouts in the plan (today’s sample just covered upper body / lower body pushing), and more, stay tuned! Registration for the upcoming Kettlebell / Bodyweight 28-day Hybrid Strength Challenge opens tomorrow, Tuesday, July 28th, 2020.

To your success –

-Forest Vance

RESEARCH ON THE 3/7 METHOD – https://pubmed.ncbi.nlm.nih.gov/30756168/

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