*Get the full 4-week program free at the link below when you grab a copy of Over-50 Kettlebell Revolution:

-> Over 50 KB Revolution plus 3-7 KB/BW Hybrid Strength Training FREE- this week only

With the “3/7” method, you’re going to use a unique training style – backed by recent research – to pack on strength and muscle.

You see, in a recent study, participants got 75% better gains over a 12 week period on this method vs the control group.

I’ve adapted it so that you can do it with just a couple of kettlebells and your own bodyweight, three to four times per week in about 20-30 minutes time.

And you get the full 4-week program FREE when you grab a copy of Over-50 Kettlebell Revolution!

-> GET – Over 50 KB Revolution plus 3-7 KB/BW Hybrid Strength Training FREE- this week only

Try a sample workout below.

-Forest @ KettlebellBasics.net

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KB-BW Hybrid Strength – Sample “3/7” Workout

1 – “3/7” sets – Single Arm KB Press

Start with 3 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 4 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 5 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 6 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 7 reps of single arm kettlebell presses per side. Rest for two to three minutes, then repeat two more times for a total of three rounds.

2 – Do as many reps as you can of the first exercise in 45 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 45 seconds. Rest for 15 seconds. Repeat for four sets of each move total:

• Side-loaded / “suitcase” kettlebell split squat (22.5 sec per side)
• “3 way” push up (wide / narrow / regular)

3 – “3/7” sets – KB goblet squat

Start with 3 KB goblet squats. Rest for 15 seconds. Perform 4 KB goblet squats. Rest for 15 seconds. Perform 5 KB goblet squats. Rest for 15 seconds. Perform 6 KB goblet squats. Rest for 15 seconds. Perform 7 KB goblet squats. Rest for two to three minutes, then repeat two more times for a total of three rounds.

3 – Do as many reps as you can of the first exercise in 60 seconds. Rest as little as possible, moving directly to the second exercise. Do as many reps as you can of the second exercise in 60 seconds. Repeat for four sets of each move total:

• Mountain climber from low plank position
• Skaters