Go 20 seconds all-out intensity; 10 seconds of rest. Do two rounds non-stop. Take a 60 second break. Repeat for 3 “rounds” of 8 x 20 on / 10 off (so you’ll end up doing the circuit below a total of SIX times through):
1 arm KB press (alternate sides each round)
two hand KB swing
pull up OR inverted row OR 1 arm KB row (alternate sides each round if doing rows)
You do a KB Challenge workout like this one every day, for the next 55 days.
Workouts like:
Kettlebell and Body Weight Beat Down Strong and Simple Swing and Burpee Kettlebell Challenge Total Body Strength and Conditioning Mega Strength Day Hybrid Cardio Single KB Complex Cardio Strength Training Death by Snatch and Burpee KB / BW Blowout Killer Kettlebell Complex Killer Kettlebell Complex 2 The Puker Down ‘n’ Dirty KB Boot Camp Workout Full Body Melt Down
It’s NOT going to be easy.
But if you make it to the end, you’ll be in top shape.
You’ll be stronger.
Leaner.
Badder.
And all the hard work will have paid off!!
Learn more and sign up to take the Challenge at the link below:
…and you’ll be the envy of all your friends and colleagues…
…because you’ll have all the tools you need to torch fat, add lean muscle, and build superhuman conditioning… with just a kettlebell or two, in three or four 20-minute kettlebell workotus each week:
Metabolic Resistance Training (MRT) is one of the best ways around to burn maximum fat in minimum time.
You’re going to do:
— “Big muscle” movements like squatting, rows and presses (kettlebells are perfect for this) — Mid-range rep counts (no more than 10) with minimal rest between sets (10 seconds works well) — High levels of effort – so while I’m not a fan of taking sets to total failure, we’re getting a couple reps away
And it’s NOT easy.
But it’s highly effective.
In fact, many of our clients say it’s worked the BEST out of of anything they’ve ever tried.
Because we take this unique training method, and show you how to combine it with the power of the kettlebell, for ultimate results:
#
19 min KB-MRT (metabolic resistance training) workout
Do as many reps as you can of each exercise in the circuit below in 30 seconds. Rest for 10 seconds between moves. Rest for 60 seconds between rounds. Do 4 rounds total:
1 – KB goblet squat (beginner/intermediate) KB rack squat (intermediate/advance) (15 seconds per side) 2 – mountain climber / push up combo (knees / hands elevated or standard) 3 – KB SLDL (30 seconds per side – 60 seconds total) 4 – pull up OR recline row OR 1-arm KB row 15 secs per side 5 – jump rope skips OR jumping jacks OR shuttle sprints OR high knees in place
#
You too can start using kettlebell MRT to get into the best shape of your life. Keep an eye out to get started – we have a new workout plan coming out this later week!
One of the most popular kettlebell exercises out there is the kettlebell swing.
But it is also one of the most technical!
A common mistake with the move is to think that the swing is a squat, when it is in fact a hinge.
This drill allows you to learn the hip hinge pattern at a slower speed and lower intensity.
Check it out:
KETTLEBELL HIP HINGE DRILL
1 – Stand with feet shoulder width apart, with your heels about 18-24 inches from a wall
2 – Arms should be at your sides
3 – Keep lower back naturally arched
4 – Push hips + hamstrings as far back as you can
5 – Lower torso by bending at the hips
6 – Try to get torso parallel to the floor
#
Get one week of my “300” Kettlebell Challenge workouts – 100% free:
You’ll unleash your inner warrior and build a Spartan body, in about 20 minutes with a single kettlebell. Enter your name and best email address below for instant access: https://bit.ly/300kbchallengesample
Find that “one-size-fits-all” – type programs don’t work for you
Have trouble motivating yourself and staying on track
Have a specific goal you are training for – an event, certification test, etc
Would like some additional personalized attention, motivation, and care
My “KB Fit Over 40” personalized coaching could be the perfect fit.
Here’s how it works:
1 – Click the link below, and fill out the application. 2 – On filling out the application, we’ll review it, and reach out to schedule a short call if it sounds like an initial fit 3 – If we decide together that it’s a good fit to help you reach your goals, we’ll get payment set up, and I will send you over a new client intake questionnaire. 4 – You’ll fill out the questionnaire in it’s entirety … and when I get it back from you, I will design you a custom workout and nutrition plan. 5 – You’ll check in with me regularly (after every workout at least). I’ll help you tweak your workouts, your meal plan, etc to get to your goals as fast as possible. If you’d like to send me videos of you doing exercises so I can critique your form, I am happy to do that as well. And I’ll continue to work with and motivate you as we go. You can even join in the daily real-time, follow-along video coaching sessions we do for our local Sacramento, CA client right now if you’d like for extra motivation at no extra charge. 6 – Each month I’ll send you a new workout and meal plan based on your goals, your previous month’s progress, etc
The other great thing?
This is MUCH more affordable than hiring a personal trainer at your local gym.
And, it’s much more effective!
If you were to come work with me privately in person 3x per week at my studio, you’d be paying well over $1000 / month.
And hourly rates for an *average* personal trainer start at $60 / session on the low end… you’d be looking at LEAST $500++
But with this program, I can get you BETTER results, in less time, working from the comfort of your own home / garage / backyard.
If we connect and it turns out to be a fit, for just $199.
Again, we HAVE to connect prior to you signing up, to make 100% sure it’s a fit. I will not consider signing you up until we touch base for a call.
And I actually only have three slots available as I write this message.
But if you’re interested, the first step is to fill out the form linked below: http://bit.ly/1RTPFwT
Then I’ll review your app, and get back with you ASAP!
Sound cool?
Thanks for the time, and look forward to hearing from you! –
– Forest Vance Owner, FVT Boot Camp and Personal Training Master of Science, Human Movement Certified Kettlebell Instructor Certified Barbell Instructor Certified Personal Trainer Certifed Performance Enhancement Specialist Certified Corrective Exercise Specialist Certified Fitness Nutrition Coach ForestVanceTraining.com
H2H kettlebell swings will skyrocket your explosive strength, stamina, and agility.
But the form can be tricky.
Here are three tips to do them right:
1 – HIP POP – snap the hips out of the bottom of the move! This is always key with your swings, but perhaps even more so with the H2H swing, because it sets you up for…
2 – FLOAT – the KB should “float” at the top of the arc for a split second. This comes from tip #1, the hip pop, and properly gets us ready for the…
3 – HAND SWITCH – you’ve popped the hips, the ‘bell is floating in the air… now all you have to do is take one hand off and quickly replace with the other.
Check out the video to see a couple of different ways you can do this.
H2H swings can build your fitness AND add a new dimension of variety, enjoyment and intensity to your kettlebell training.
Enjoy! –
– Forest Vance KettlebellBasics.net
#
Get one week of my “300” Kettlebell Challenge workouts – 100% free:
You’ll unleash your inner warrior and build a Spartan body, in about 20 minutes with a single kettlebell. Enter your name and best email address here for instant access: https://bit.ly/300kbchallengesample
