For those looking to test their strength, kettlebell form, mental capacity, and lungs… I dare them to take this test.
You’ll do a strength (and overall fitness) test at the beginning of the 28 day program – a special 300 rep kettlebell workout.
It gives you a great, measurable starting point. It also helps you set goals for the end.
Then, for the main program program, you do workouts that will help you do better at that original “benchmark” training session – and at the same time, help you with things like:
– Losing fat
– Gaining lean muscle
– Strengthening your core
– Getting more flexible
– Improving overall performance
We even do a different 300 – rep kettlebell workout every week just for fun, and so that you can see your fitness improving along the way – like this:
300 Kettlebell Challenge 2.0 – Week 1 “Benchmark” Sample Workout
*Find the demo vids with full exercise breakdowns in the full program HERE
Do the sequence of exercise below as fast as possible. Make note of weights used. Time yourself. We’ll repeat this workout again in week 4, so be sure to record your performance so that you can see how you improve!
– 20 two hand KB swings
– 20 regular push ups
– 10 split squats per side
– 10 1 arm KB rows per side
– 20 jumping jacks
– 10 one hand KB swings per side
– 20 close grip push ups
– 10 alternating reverse lunges per side
– 10 palms facing away 1 arm KB rows per side
– 20 X jacks
– 20 hand to hand KB swings (10 per side)
– 20 wide grip push ups
– 10 alternating front lunges per side
– 10 palms facing towards 1 arm KB rows per side
– 20 seal jacks
I dare you to take this test… and I look forward to hearing about how you do!
To your continued success –
– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement