You know how a Swiss Army knife can do it all?
Open a bottle, cut a rope, tighten a screw—it’s basically the ultimate multitool.
Well, that’s how I feel about kettlebells. Because when you mix kettlebells with bodyweight exercises—and program it right—you get a workout that hits everything. Strength, cardio, core, flexibility… it’s like the multitool of fitness.
Now, if you have the time, I’d say mix in a few dedicated lifting sessions, a couple of 60-90 minute yoga classes each week, and some longer 45-60 minute steady-state cardio sessions too.
But I’m well aware that a good number of my readers are busy and want to get it all done in one efficient session – and for them, I truly believe that kettlebells are the way to go.
This is exactly why I put together the Norwegian 4×4 Kettlebell Challenge. Here’s a sample workout:
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the Kettlebell Swiss Army Knife Workout
You’ll set a timer for 45-second intervals, then do as many reps as you can of one exercise in 45 seconds. Move to the next exercise with as little rest as possible, and repeat until you’ve done all five exercises (that’s four minutes of work). Rest up to three minutes to recover, then repeat the whole thing four times:
- Single / Double KB Clean + Squat
- X-Body Mountain Climber Burpees
- Kettlebell Side-Loaded Walking Lunges
- Inverted Rows (if you have a suspension trainer or TRX) OR Single-Arm KB Rows
- Seal Jacks
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If this workout – and the results you can potentially get from it! – both sound like something you’d love, I’ve got good news—my 28-day Norwegian 4×4 Kettlebell Challenge is starting today, Monday, December 16th. But that also means this is your last chance to sign up. Learn more at the link below:
-> 28-day Norwegian 4×4 KB Challenge
-Forest Vance, MS – Kettlebell Expert – ForestVanceTraining.com – KettlebellBasics.net
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the Norwegian 4×4 Kettlebell Method (new for December 2024)
Are you looking for the perfect mix of fat loss, endurance, and functional strength, all while going easy on your joints?
Are you pressed for time but still want to maximize your workouts, needing just 20-30 minutes, 3-4 days a week?
Are you searching for a program that can enhance your VO2 max by 10-20%, help you lose up to 10 pounds in just 28 days, and leave you feeling stronger and healthier, all at the same time?
If you answered yes to any of these questions, I have some exciting news for you!
My latest kettlebell program, the Norwegian 4×4 Kettlebell Method, is crafted to provide all these benefits and more. Discover more and sign up now at the link below:
-> Norwegian 4×4 Kettlebell Method – NEW for December 2024
I used to play professional football, and during that time, I lifted weights nearly every day.
I got plenty big and strong, bench pressing 450 pounds, squatting 600, and power cleaning 375 at my peak.
However, not long after my football career, I realized that my body didn’t respond to traditional weightlifting the way that it used to.
I wanted a program that was just as effective but easier on my joints, required less time, and fit my busy lifestyle.
That’s when I found kettlebells—and later, the Norwegian 4×4 method!
This blend of a specific, research-backed high-intensity interval training protocol and kettlebell exercises not only helped me get back in shape, but also allowed me to maintain it.
Over the past 15 years, I’ve honed my kettlebell methods and used them with hundreds of thousands of people around the world to help them achieve remarkable results—faster, smarter, and without the strain of traditional workouts.
The Norwegian 4×4 Kettlebell Method merges a proven interval protocol with essential kettlebell movements for an efficient, effective, and joint-friendly workout you can do anywhere.
Learn more at the link below:
-> Norwegian 4×4 Kettlebell Method – NEW for December 2024