One of the training formats I love the most for 40-and-ups looks like this:

• total workout time = approx 30-45 minutes
• 10-15 minutes (split between warm up and cool down) is flexibility / mobility / movement work
• 10-15 minutes is dedicated strength work (lower 5-12 ish Rep range, using progressively heavier weights / exercise difficulty / over time)
• 10-15 minutes is metabolic conditioning work – like the kettlebell finisher I’m sharing with you today

This is the format I use in the training plans I have on sale this weekend for my birthday celebration:

-> Kettlebell Isometrics

-> “300” Spartan Kettlebell Challenge

-> Kettlebell 5×5 Method

Try this 10-minute KB Press/Lunge/Swing + Burpee Finisher at the end of your next strength session, and see just how powerful it can be!

Press/Lunge/Swing + Burpee Finisher

– 5 KB press right

– 5 KB rack lunge right

– 10 1-arm KB swing right

– 5 KB press left

– 5 KB rack lunge left

– 10 1-arm KB swing left

– 5 burpees

Do 5 rounds as fast as possible!

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If you liked this workout, check out the training plans I have on sale this weekend for my birthday celebration:

-> Kettlebell Isometrics

-> “300” Spartan Kettlebell Challenge

-> Kettlebell 5×5 Method

-Forest Vance @ KettlebellBasics.net