Since the quarantine, people have had a big problem.
They are working out at home, without a gym, often using minimal equipment… but they want to be able to get strong and in top shape… and they need real, serious workouts to help them do it!
That’s what we’re focusing on with our upcoming 28-day KB/BW Hybrid Strength Challenge.
And if you’re thinking about signing up, I want you to give this workout a try:
20-min KB/BW Strength Workout (at home / minimal equipment)
*Pull / Hip 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.
Do this with each of the following exercises:
- KB snatch OR 1-arm KB swing (3/4/5/6/7 reps PER SIDE)
- pull ups OR banded pull ups OR 1-arm KB row (3/4/5/6/7 reps PER SIDE)
- KB suitcase box/bench/chair step up (3/4/5/6/7 reps PER SIDE)
- lying “reverse push up” rows
That should take you around 20-minutes start to finish.
It’s a workout that will actually help you gain strength and lean muscle anywhere, with just a couple of kettlebells and your own bodyweight.
And a fair 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!
Join us for the full 28-day KB/BW Hybrid Strength Challenge at the link below:
And here’s to your continued success! –
RESEARCH – https://pubmed.ncbi.nlm.nih.gov/30756168/