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
–
“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
–
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
How do you know when you are ready to go up in kettlebell weight?
The gap in available kettlebell sizes typically presents a significant increase in weight. KBs are typically available in 4k increments, so the jump from a 12k to a 16k for example is a full 33% increase in weight. This is a jump you would NEVER take, for example, in barbell training. (Imagine going from squatting 200 pounds one workout, to 265 the next!)
Plus, kettlebells are not cheap, so adding more weights can also get expensive in a hurry.
So then, how do you know when you are ready to go up in kettlebell weight?
The main criteria should be to be able to demonstrate smooth proficiency and feel at a sense of ease with your current set of kettlebells.
For example, if you can perform a smooth set of 5-10 kettlebell presses with ease and great form using your current weight, it’s probably time to size up.
Or if a set of 20+ two hand kettlebell swings feel easy, you can maintain perfect form, and do not spike your heart rate – it’s time to size up.
And remember, over time, you need to be continuously challenging the body to adapt in order to keep making progress. It could be adding weight, it could be adding reps, it could be doing a different, more challenging variation of an exercise – but the overall principle is critical for your long-term success.
I hope this simple guideline helps you safely and confidently grab that next kettlebell. Now go get those kettlebell GAINZ!!
– Forest
PS – My “300” KB Challenge workouts will help you get better results – and, with some of the advanced techniques in the program, you can probably get some additional mileage out of your current set of kettlebells! Details and grab a copy here -> https://forestvance.lpages.co/the-300-kettlebell-challenge/
The great thing about bodyweight training – IF you know how to do it right – is that you can unlock the hidden power in even the most basic exercises to revitalize your body and build high levels of fitness… with zero equipment required!
It’s also the perfect training approach if you’re trying to take it easy on the body and joints.
Try this Zero-Gear Bodyweight Workout from the Warrior Zero Challenge:
