KB STRONG – “Lean and Jacked Special” sample workout

On By adminIn Kettlebell Workouts

This week’s “Lean and Jacked Special” includes TWO full training plans:

1 – HIIT FIT Kettlebell Conditioning (high-intensity KB workouts for extreme conditioning and full-body fat loss)

AND

2 – Hybrid Kettlebell Muscle (my 6-week “hybrid” barbell / kettlebell / bodyweight program for strength and muscle)

Today I’m going to hook you up with a sample muscle-building, strength-jacking, fat-shredding workout from Hybrid Kettlebell Muscle.

The main workouts utilize barbells, kettlebells, and your own bodyweight. HOWEVER – we’ve also built out progressions and options so that you can still complete the workouts, even if all you have is kettlebells. Barbells are NOT required:

#

KB STRONG – “Lean and Jacked Special” sample workout

PART 1

Perform five reps of the back squat. (You could alternatively do a double KB front squat if you do not have access to a barbell).

DOUBLE KB FRONT SQUAT – (demo video here in full program)(recommended weight – 8k/12+k (women); 16/20+k (men)

BEGINNER LIFTERS – work on your form first and foremost, don’t worry too much about weight just yet. GENERAL guideline – we typically load two bars when we do this movement w folks just starting out in our group classes @ FVT with 65 to 95 pounds (women) and 95 to 115 pounds (men). If you have a decent fitness base but little lifting experience, this is a good place to start.

INTERMEDIATE / ADVANCED LIFTERS – work up your weight for each of the first two sets; last two sets should be performed at ~75-77% 1RM.

BACK SQUAT – (demo video here in full program)

*Rest ~ 30 seconds, then:

Perform a 20 second side plank hold on each side – (demo video here in full program)

*Rest ~60-90 seconds; repeat rotation three more times for a total of four rounds.

PART 2

Perform three rounds of the circuit below, moving quickly from one exercise to the next and resting as little as possible:

#

Hybrid Kettlebell Muscle is the complete barbell and kettlebell solution for size and strength. HIIT FIT Kettlebell Conditioning will help you get lean at the same time with high-intensity KB workouts for extreme conditioning and full-body fat loss. You have everything to gain, and nothing to lose. Learn more and order now at the link below:

-> Lean and Jacked Special Kettlebell Special

  • Forest Vance

Leave a Reply

Your email address will not be published. Required fields are marked *