In our upcoming “Summer Strength Upgrade” Challenge, you will be on track to swing and get up with a heavier kettlebell by the end of 28 days – guaranteed! (details here)

You’ll build power and lean muscle, while protecting your body and joints at the same time.

Let’s swing through a sample workout, shall we? (pun intended)

28-day KB Strength Challenge – Sample Workout

(Week 1 / Day 1 – Swing Focus / Lower Body + Abs)

PART 1 – EMOM – Set your timer for 60 second intervals. Do the prescribed number of reps at the top of the minute. Your rest is the time from when you complete your set until the next minute starts. Repeat for four rounds total:

— Swings – 15 two hand (beginner) OR 8 per side one hand (intermediate / advanced)

— HardStyle plank – :30

PART 2 – FOR TIME – Complete four rounds of the superset below as fast as possible:

— KB Goblet Squats – 12 (beginner) OR KB Rack Squats – 6 per side (intermediate / advanced)

— side plank – :15 per side

PART 3 – TABATA – Do as many reps as you can of exercise one in 20 seconds. Rest for 10 seconds. Do as many reps as you can of exercise two in 20 seconds. Rest for 10 seconds. Repeat for four rounds total:

— KB Tactical Lunge

— Spider-Burpees

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That’s just a little taste of what you’ll experience in my upcoming “Summer Strength Upgrade” Challenge. With workouts like this just three times per week, you’ll be on the path to swinging and getting up with a heavier KB by the end of 28 days – I guarantee it!

>>> Details on the Challenge here and sign up now <<<

Keep crushing it –

-Forest and the Team at KettlebellBasics.net