Ladders are a great way to get in a full-body workout in a short amount of time. This 20-minute KB ladder workout is perfect for those days when you don’t have a lot of time to spare but still want to get a good workout in:
20-Minute KB Ladder Workout For A Full-Body Burn
Get as many rounds as you can in 20 minutes of:
– 5 KB presses per side
– 10 burpees
– 15 one arm KB rows per side
– 20 alternating reverse KB goblet lunges / 10 per side
If you’re looking for more great workouts, be sure to check out the KettlebellBasics Black Friday Sale. You can save big on all my top-selling products and courses! Learn more and order now at the link below:
– Kettlebells for Abs at 47% off – Double your core strength, fix your posture and FINALLY get a six-pack – Kettlebell-Bodyweight Strength Training at 47% off – Discover the “3/7” method for 75% more gains in half the time – Lifetime Kettlebell Fitness at 47% off – Improve your ability to do what you love, eliminate the pain of getting older, and feel up to 20 years younger – Bodyweight Beast Building at 47% off – 6 week bodyweight-based workout plan for strength and conditioning – My best-selling training plans, one year of 28-day KB Challenges, and a physical copy of my CORE Kettlebell book at an EXTREME discount
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Set yourself up for kettlebell success in 2023!
But the sale is going this weekend ONLY, so be sure to pop over and grab the programs you want now:
— Two handed swing – 10 reps — Clean and press – 5 reps per side — One hand swing – 10 reps per side — Clean and rack squat – 5 reps per side — Two handed swing – 10 reps — Turkish get up – 2 reps per side — One handed swing – 10 reps per side — Snatch – 10 reps per side — Two handed swing – 10 reps
Complete as many rounds as you can of this circuit in 20 minutes. And then enjoy the rest of your day!
Happy Thanksgiving to you and yours –
-Forest and the FVT Team
PS – My kettlebell courses + training plans are ALL on sale this weekend:
This morning, I had to make my workout quick because I have a busy week.
It was only 20 minutes, but it was TOUGH! I wanted to share it with you in case you wanted to try it.
If you liked this workout, keep an eye out for the KettlebellBasics Black Friday Sale 2.0. We’re adding to and expanding the sale we’ve had on all my top-selling products and courses.
All of my workouts are in this style, so you’ll be able to pick the program(s) that are the best fit for you.
Take a look:
Quick and Effective: 20-Minute Kettlebell Workout for a Minimalist
Double KB Front Squats – 5 sets of 10
*The first two sets are to warm you up for the last three sets where you’re really working. You should be using the right weight here, so you can hold your form of course, but it should be HARD. Guys, maybe you’re doing double 44’s, 53’s, or double 62’s…. ladies, maybe double 26’s or double 35’s.
— minimal rest, move directly to —
Pull Ups – 5 sets of max reps – 1
*”Max reps -1″ means that you do one rep LESS than as many as you could do in one all-out set. I take a similar approach here and ease into it on the first two sets, then go for it on the last three. If you can do 7 reps in one all-out set for example, do 6… etc.
Double KB Floor Press – 5 sets of 10
*Same approach as the squats. The first two sets are warm-ups and getting you ready for the last three sets where you’re really doing work. If you’re using the right weight here, you should be able to hold your form of course, but it should be HARD. Guys, maybe you’re doing double 44’s, 53’s, or double 62’s…. ladies, maybe double 26’s or double 35’s.
— minimal rest, move directly to —
KB – loaded walking lunges – 5 sets of 8 per side
*Hold the KBs at your sides; choose a weight that challenges you but that you can do all reps with using good form.
That’s it! Keep the rest periods down and that workout should only take you 20 minutes.
How’d you do?
And if you liked this workout, stay tuned for the KettlebellBasics Black Friday Sale 2.0 … we’re adding to and expanding the sale on all my top-selling products and courses!
They’re all in this style, so you’ll be able to pick the program(s) that are the best fit for you.
I got turned on to the rucking thing a couple of years ago because I was looking for a way to get a workout similar to running without the impact.
In basic terms, rucking is just where you throw some weight in your backpack and go for a walk.
Here are a few additional tips:
– Walk fast and with a purpose. You want to get your heart rate up to around 50-70% of max. – Not required, but try to see if you can find some uneven / hilly terrain to ruck. – Start with 20 pounds or so, work up to 50+. – Start with 30 mins, work up to 60+.
A kettlebell is actually a really great weight to use for this workout. Plus, you can take it out at some point during the workout, do some KB moves, do some bodyweight exercises, and then finish off by rucking back to where you started.
You can get a great workout in any location, with only one kettlebell and your bodyweight!
Try the workout below, then take advantage of the Kettlebell Basics “Whole Enchilada” deal available this week by CLICKING HERE NOW.
-Forest and the FVT Team at KettlebellBasics.net
No Gym? No Excuse! 15-min KB / BW AMRAP Workout
Perform as many rounds as possible (AMRAP) of the circuit below in 15 minutes:
1 – KB clean and press OR overhead lunge (bodyweight-only option) – 5 per side 2 – “In and Out” Push-ups – 12 3 – split squats – 8 per side 4 – 1 arm KB rows OR dead bug (bodyweight only option) – 12 per side 5 – burpees / modify as needed – 5
*Today’s workout is from this month’s 28-day KB/BW Fusion Challenge, and you can participate FREE when you grab the Kettlebell Basics Whole Enchilada! Click here to get started!
The kettlebell is a great tool for building strength and endurance. When combined with bodyweight exercises, it makes for a killer workout!
This 28-day kettlebell + bodyweight fusion workout will help you build strength, lose fat, and get in the best shape of your life. The workout is a mix of kettlebell exercises and bodyweight exercises, and can be done at home or at the gym.
So if you’re looking for a workout that will push you to your limits, this is it. Give it a try and see for yourself!
Now you can get a week of my “300” Spartan Kettlebell workouts FREE! – limited time only, click here now: https://bit.ly/300kb2free
When you’re doing kettlebell Turkish get-ups, do you make this mistake? Most people just try to grab the kettlebell from a lying position on their back to get it into the starting position. However, this puts the shoulder in a vulnerable position.
Instead, when you pick up the kettlebell to start a Turkish Get Up, roll to your side, use both hands, pull it to your body, roll to your back, and press it up safely to start.
There you have The One Simple Tip That Will Improve Your Kettlebell Turkish Get Up. Now you can get a week of my “300” Spartan Kettlebell workouts FREE! – limited time only, click here now: https://bit.ly/300kb2free
– Forest Vance Master of Science, Human Movement Kettlebell Expert Over 40 Training Specialist KettlebellBasics.net
I’ll give you a brief explanation of what’s going to happen in your body as you go through the stretching exercises – then go check out the full routine here:
1- First, get into your stretching posture and stretch as far as you can go.
What happens here is that the myotatic reflex takes over and makes the stretched muscle tense, so you can’t stretch any further.
But with the Hyperbolic Stretching method, you consciously tense the already stretched muscle… and then something called the reverse myotatic reflex happens. This means your neuromuscular system will let you stretch a little further.
2- After a few seconds, release the conscious tension and move about half an inch further into the stretch.
3- Then, tense the stretched muscle again consciously, and another reverse myotatic reflex will occur.
4- Once again, release the tension and move a bit further into the stretch.
5- Repeat one or two more times until you reach your maximum stretch.
What you’re really doing with the tense-relax protocol is affecting and changing your neuromuscular memory system.
After a few weeks, your body will relearn and replace the old tension reflex with a reversed-tension reflex, making it possible to stretch all the way down to a full split.
The precise exercises you need to do, how to do them, how often, and much more is in the full program.
But hopefully today’s article gives you a better understanding of how the Tense-Relax Method works and why it’s so successful in producing quick results.