Over the last couple of years, I’ve designed and coached more home workouts than ever before.

One goal that’s particularly tricky to program for in this environment is strength and muscle gain, because to give the body proper stimulus 
to actually adapt and grow takes some skill and creativity when you’re working with minimal equipment and limited time.

I’ve experimented with a LOT of different approaches, but one of the best I keep landing on is called the “3/7” method.

You can see the research behind it linked on this page, but the main idea is that you structure your workouts in a unique way (using ascending reps for each set and specific brief rest intervals etc) that is both backed by research to WORK for increasing muscle and strength, AND does it in a way that maximizes the minimal-equipment / home-workout
set up.

As a nice bonus, it’s also easier on your body and joints than a lot of traditional heavy lifting methods!

Check out this sample workout from the full program:

KB-BW Hybrid Strength Challenge – Sample “3/7” Workout

1 – “3/7” sets – Single Arm KB Press

Start with 3 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 4 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 5 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 6 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 7 reps of single arm kettlebell presses per side. Rest for two to three minutes, then repeat two more times for a total of three rounds.

2 – Do as many reps as you can of the first exercise in 45 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 45 seconds. Rest for 15 seconds. Repeat for four sets of each move total:

• Side-loaded / “suitcase” kettlebell split squat (22.5 sec per side)
• “3 way” push up (wide / narrow / regular)

3 – “3/7” sets – KB goblet squat

Start with 3 KB goblet squats. Rest for 15 seconds. Perform 4 KB goblet squats. Rest for 15 seconds. Perform 5 KB goblet squats. Rest for 15 seconds. Perform 6 KB goblet squats. Rest for 15 seconds. Perform 7 KB goblet squats. Rest for two to three minutes, then repeat two more times for a total of three rounds.

3 – Do as many reps as you can of the first exercise in 60 seconds. Rest as little as possible, moving directly to the second exercise. Do as many reps as you can of the second exercise in 60 seconds. Repeat for four sets of each move total:

• Mountain climber from low plank position
• Skaters

Try one week of the KB/BW Hybrid Strength Challenge for just $1 HERE

Hurry! We start Monday, March 14th 2022.

-Forest and the Team at KettlebellBasics.net