If you:
- Are bored from run-of-the-mill home workouts
- Want something that is customized specifically for you, and your unique needs and goals
- Are ready to commit, go all-in, and get some serious results out of your training
Today’s article is for you.
This is an example of a workout I would custom create for you, if you joined my “Elite Kettlebell Fit Over 40” personalized coaching program.
I’ll have details and will be opening applications tomorrow, but for now, check this out:
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“Renegade” Customized At-Home KB Workout [free sample]
CUSTOM DESIGNED FOR: “Michael”
GOALS: Strength, Lean Shred, Flexibility, Balance, Core, “Functional Fitness”
*I provide detailed explainations of each move in my coaching program
*I coach you through each exercise, give feedback on form, etc on my coaching program
*I provide daily / unlimited accountability in my coaching program
THIS IS JUST A FICTIONAL SAMPLE to give you an idea of what a custom-designed kettlebell workout might look like 🙂
(warm up / movement prep)
– Arm Swings
– Arm Circles
– “Low/High” Swings
– Body Rotations
– “Cherry Pickers”
– Reverse Windmills
– “Field Goal Kicks”
– Butt Kickers
– 3-Way Lunge
(part 1)
EMOM = At the top of each minute you will complete the reps listed. Whatever time is left in the minute is your rest and transition time. Complete each exercise 1 time before resting 1 minute and repeating:
– 1-Arm KB Thruster – 7/ea
– KB Snatches – 7/ea
– Push-up with shoulder Tap Ladder (each round perform 2 less reps) – start at 16
– Double Kick Out Burpee – 10
Complete 3 rounds
(part 2)
Finisher – Every Minute On the Minute + Remaining Amount of Time
EMOM = At the top of each minute you will complete the reps of the first
exercise listed.
RAT = With whatever time is left in the minute you will perform the second
exercise.
– KB Turkish Get-up + 3 Presses, right side – 1
– KB Turkish Get-up + 3 Presses left side – 1
Complete 3 rounds
(cool down)
Hold each stretch / pose for 30 seconds:
– Seated Good Morning
– Superman Stretch
– Seated Butterfly Stretch
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Again, if you liked this workout… and you like the idea of me PERSONALIZING workouts like this, just for you… AND you like the idea of having accountability and feedback and coaching and more… STAY TUNED! I’ll be opening applications for Elite Kettlebell Fit Over 40 tomorrow.
-Forest Vance
Certified Kettlebell Instructor
Over 40 Training Specialist
KettlebellBasics.net