Today’s kettlebell workout is PERFECT one if you’re looking to:
Get a total-body strength workout, with a focus on the shoulders and arms
Keep it fast – paced so that you get your cardio in at the same time
Work a little mobility and range of motion into the mix
Do it in about 20 minutes time with a kettlebell or two
(I shared this same workout the other day on social / on the blog and email newsletter… it was such a hit, decided to shoot a quick video breaking it down as well)
Kettlebell Challenge Workout #19
“Gunslingers”
Get as many rounds as you can in 20 minutes of:
– 5 one-arm KB presses (right side)
– 5 one-arm KB presses (left side)
– 10 burpees
– 15 recline rows OR 8 one-arm KB rows per side
– 10 lunges (per leg – 20 total)
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If you liked KB Challenge Workout #19 – “Gunslingers” this one, stay tuned – registration for my next 28-day KB Challenge opens next week!
-Forest Vance and the Team at KettlebellBasics.net
1 – You take a weight with which you can get 15 reps, but you only do 10. Rest 35 seconds, then do it again. Continue with the same rep / rest scheme until you complete four sets total.
2 – If you get 10 on your last set, you add weight on the next workout.
The 4X Method is simple, but very effective. Plus, you only have to use moderate poundages to challenge yourself and get a great workout, not super heavy weights that can be so hard on the body.
Try this Kettlebells for Arms “4x” Circuit to get a feel for what it’s like:
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“4X” KBs for Arms Circuit
Take a weight / bodyweight exercise progression with which you can get 15 reps, but you only do 10; rest 35 seconds, then do it again – and so on until you complete four sets total of each move:
1 – Chin Ups OR Recline Rows 2 – Double KB See Saw Press OR 1 arm KB Press 3 – Towel Kettlebell Curl (single KB) 4 – Lying KB Tricep Extension
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…then go check out Anabolic Reload, a complete training plan designed to help you get stronger and add muscle using the “4x” method:
Often, when I’m out and about – whether that’s running errands during the week, at an event of some kind for one of our kids during the weekend, at church or a related event or gathering, etc…
…I’ll be making small talk, and we get to the “what do you do for a living” part.
I tell people I’m a gym owner / personal trainer / fitness pro, and a good percentage of the time, people ask something along the lines of:
“What’s your #1 tip for XYZ (insert fitness – related goal here)?”
Typically, if the question is something related to weight loss, I’ll say that my #1 tip is that I don’t have a #1 tip! Because truly, it’s a lifestyle – those little habits and decisions you make daily with your diet, activity, recovery, etc.
When it comes to getting STRONGER though, I think I do have a #1 tip (for more intermediate / advanced trainees expecially).
That number #1 tip for getting stronger is:
Do NOT train to failure.
This is such a common mistake, because people think that the harder they push, the faster they’re going to make gains, and that they will get stronger quicker.
What ACTUALLY happens though is when you train, you’re not only training the muscles, but you’re training your central nervous system as well. The problem with trying to failure is that it is very hard in the CNS, and it really are interferes with your recovery ability. You can develop the bad habit of missing lifts. Training to failure needs to be avoided if you want to keep making progress and avoid burnout. You can train just short of failure and get very very strong.
If you want to get stronger, faster and transform your body in the shortest time possible, NOT training to failure should be a key part of your kettlebell training program. This is one tiny tip that I got from the “Savage Strength” program that shows you how to develop superhuman strength in just 12 weeks. Learn more at this link – “Savage Strength” 12-week training plan
-Forest Vance Master of Science, Human Movement Owner, FVT Personal Training – Sacramento, CA Over 40 Training Specialist Kettlebell Expert ForestVanceTraining.com KettlebellBasics.net
