I think one of the things that people are surprised about is the results we can create working three or four, 30 minute – ish kettlebell workouts per week.

Each individual is a little different when it comes to starting fitness level, experience, injury history, etc – and I think this is why you can get the best POSSIBLE results with a kettlebell plan that is INDIVIDUALIZED to all of this by a pro coach like me (details on that program if you are interested coming soon!)…

…but I wanted to start by giving you a basic KB workout that is designed for “Jim” (a pretend online PT client). Jim is:

• 46
• Primary goal is 15 lbs of fat loss over the next 90 days
• Jim has a nagging shoulder injury, so we’re going easy on the overhead work
• Jim also plays basketball two days per week for a couple of hours, works around 50 hours per week, and has two kids in middle/high school – so his time is limited
• We have this full-body KB workout plus two more like it designed for him each week, along with two bonus HIIT sessions
• He does the workout exactly as written each day, logs his progress in my app, and then I take a look / give comments / hold him accountable to getting it done
• We tweak / modify / give feedback regularly and guide him to the results he’s looking for

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“KB Fit Over 40” – Sample Workout

FIRST, AS WARM UP:

10 KB deadlifts
10 two hand swings
5 one hand swings per side

THEN

1 – ONE ARM KB SWINGS

7 per side, 14 total – on the minute, every minute, for 5 minutes

WEEK 2 – add one rep 1st two sets
WEEK 3 – add one rep to 1st four sets
WEEK 4 – do all sets 8/8

2 – SUPERSET

Push ups – :30
Tactical lunges with kettlebell – :60

Do 3 rounds total

3 – FINISHER

Every minute, on the minute, for 6 minutes, do:

(minute 1,3,5)

1 burpee
1 KB clean and squat – right
1 burpee
1 KB clean and squat – left
1 burpee
1 KB clean and squat – right

(minute 2,4,6)

1 burpee
1 KB clean and squat – left
1 burpee
1 KB clean and squat – right
1 burpee
1 KB clean and squat – left

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Want to get in one of the available “KB Fit Over 40” spots I have opening this week? Stay tuned, applications officially open tomorrow, August 10th, 2021.

Train hard, talk soon –

-Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Personal Trainer
Over 40 Training Specailist
KettlebellBasics.net