In case you missed it, we are currently accepting applications for our KB Fit Over 40 – Custom Training Program.
Everyone is different when it comes to starting fitness level, experience, injury history, etc… and this is why a CUSTOMIZED program – based on all of these factors and more! – is typically going to get a person the best possible results.
However, since we always get requests for a “sample workout” from the program, I wanted to hook you up:
This is a VERY top-level idea of the process we go through to 1) take a client’s individual goals and needs into account 2) turn that into a workout.
This is a KB workout that is designed for my pretend client, “Rich”.
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Rich is:
- 54
- Has several years of training experience under his belt
- Wants to lose about 15 lbs of body fat and gain a bit of lean muscle in the chest, shoulders, and arms
- Wants to reduce pain and avoid injury in the process
- Body is a little beat up from previous injuries / sports
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I would map out several workouts like this each week for Rich… some cardio / conditioning for other days if it fit his goals / schedule… extra stretching / mobility / abs if that fit as well… plus we’d map out a full nutrition plan!… but again, this is a BASIC SAMPLE to give you an idea.
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KB FIT OVER 40 – Sample Custom Workout – “Rich”
1 – Do as many reps as you can of the first exercise in 30 seconds. Rest for 30 seconds. Do as many reps as you can of the second exercise in 30 seconds. Rest for 30 seconds. Repeat for four sets of each move total:
- Double KB RDL
- Turkish sit up (:30 PER SIDE)
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:
- chin up hold
- modified burpees
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. Rest as little as possible before moving back to exercise one. Repeat for four sets of each move total:
- kettlebell towel bicep curl
- kettlebell tricep extension
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A CUSTOMIZED kettlebell program – based on starting fitness level, experience, injury history, etc – is typically going to get you the best possible results.
If you’d like to apply for one of my available “KB Fit Over 40” – personalized coaching spots, click the link below now – hurry, these will fill fast!
– Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Certified Russian Kettlebell Instructor
Certified Personal Trainer
Certifed Performance Enhancement Specialist
Certified Corrective Exercise Specialist
Certified Fitness Nutrition Coach
KettlebellBasics.net
ForestVanceTraining.com