This is the NEW science of kettlebell strength training for over-40s. Sign up for the 5×5 Kettlebell Challenge 2.0 at the link below – starts Monday, April 10th:
–>> 5×5 Kettlebell Challenge 2.0
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28 DAY KB 5×5 CHALLENGE – Week 4 / Workout 1
PART 1
Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:
— Single / Double KB Press (5 reps per side)
— Single / Double KB Swing (5 reps per side single arm swings / 5 reps total double swings)
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Over the past 15 years as a full-time coach and business owner, I have written hundreds of kettlebell training plans, but my latest program based on the classic 5×5 training program is one of my best yet. Sign up for the 5×5 Kettlebell Challenge 2.0 at the link below – starts Monday, April 10th:
–>> 5×5 Kettlebell Challenge 2.0
PART 2
Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:
— Single / Double KB Row (IF no heavier weights available – can go to 10-15 reps on your rows)
— Single / Double KB Squat
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Traditionally, the 5×5 workout program involves compound exercises performed with barbells to increase strength and size. However, I have adapted this tried-and-true method to use kettlebells instead, so you can get the same results with just three short workouts per week. Sign up for the 5×5 Kettlebell Challenge 2.0 at the link below – starts Monday, April 10th:
–>> 5×5 Kettlebell Challenge 2.0
PART 3
Perform the circuit below with no rest between exercises. Rest 1 minute after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between each:
– Total Body Extension – 30 seconds
– Push-up Plank – 30 seconds
– Lying Bridge Hold – 30 seconds
– Jumping Jack – 30 seconds
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If you want to experience the full benefits of the 5×5 Kettlebell program, sign up for our challenge coaching and materials now! Sign up for the 5×5 Kettlebell Challenge 2.0 at the link below – starts Monday, April 10th:
–>> 5×5 Kettlebell Challenge 2.0
-Forest and the FVT Team @ KettlebellBasics.net