Kettlebells are one of the most versatile pieces of equipment you can use to workout. They’re perfect for toning your abs, and this sample challenge workout is a great place to start:

PART 1 – Every minute, on the minute, do 6 split squats per side w/ KB in rack position (rack same side as forward foot) – 8k women / 12k men – do 4 rounds total

PART 2 – Complex: do as many reps as you can of each exercise in :35. Flow from one move to the next without rest. Rest for approx :60 between rounds. Do 4 rounds total:

— KB suitcase reverse lunge (one side for full work period; switch sides after each round) (8k women / 16k men)

— KB single leg deadlift (one side for full work period; switch sides after each round) (8k women / 16k men)

— Hand-to-hand KB swings (12k women / 20k men)

— Push ups (hands elevated, knees, or toes) with plank jack

PART 3 – Do as many reps as you can of each exercise in 35 seconds. Rest for 30 seconds between moves. Repeat for 3 rounds total:

— Star jump

— Plank hold

If you liked this sample Kettlebell workout, the next step is easy – sign up for the 28-day Kettlebell MRT Challenge 4.0. Details and sign up here: https://forestvance.lpages.co/kb-mrt-challenge-40/

This challenge will help you burn fat, get shredded, and improve your fitness level.

– Forest Vance

Master of Science, Human Movement

Certified Kettlebell Instructor

Corrective Exercise Specialist

KettlebellBasics.net

At our Sacramento kettlebell studio, we specialize in what we call “semi private” personal training. The idea is that it’s like personal training – in terms of the attention you get from your trainer and the goal-specific workout – but you’re in a small group with an average of two to four other people.

We have beginner-focused groups, groups where we focus on building maximum strength and muscle… but our most popular group typically ends up being Kettlebell MRT.

Kettlebell MRT involves stacking multiple heavier, compound exercises together to create an oxygen debt.

With this style of training, you end up burning a ton of calories – during the session, AND for the rest of the day – plus you’re able to build lean muscle, all at the same time.

This is NOT HIIT (similar, but HIIT typically does NOT have you using heavier, compound movements).

And this is NOT traditional strength training (DOES typically use heavier lifts, but also typically very little cardio or conditioning involved).

It’s the best of both worlds!

Check out a sample workout, then sign up for my upcoming KB-MRT 28-day Challenge where you can use workouts like this one to get faster results over the summer:

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KB-MRT Boot Camp – Week 1 / Workout 3 (part 1)

Do as many reps as you of each exercise in 45 seconds. Rest for 15 seconds between moves. Do four rounds total:

• KB swings
• Push ups w/ mountain climber at top of each rep
• “Around the world” lunges
• 1 arm KB rows from “SLDL” position (22.5 sec per side)
• X jacks

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This article provided a sample kettlebell metabolic resistance training (MRT) workout. If you liked this workout, sign up for my upcoming 28-day KB MRT Challenge. You’ll get an exact workout plan to follow, videos breaking down each session in detail, a bonus live session with me to kick off the Challenge strong, and much more. Sign up now at the link below:

-> 28-day KB MRT Challenge – Starts Monday, June 6th

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com