Today at my personal training studio in Kansas City, we kicked off day two of our EDKT method kettlebell workouts.
(This is one thing that makes me unique, in my humble opinion—unlike the internet fitness gurus who just write about training, I actually use these methods in person with my clients and in my own training, rather than just sitting behind a computer all day.)
After Tuesday’s session, my group came back today saying they were sore—which didn’t surprise me, but also kind of did.
EDKT (Escalating Density Kettlebell Training) looks simple on the surface, but the magic happens in how it works. It allows you to get more work done in less time, rapidly improve work capacity, burn more calories than a traditional workout, and build muscle as a side effect.
It’s extremely effective, and when combined with the customized meal planning we’re doing in my upcoming 28-day challenge, the goal is to help you lose up to one full size in 28 days. This isn’t just a PDF to follow along with—I’ll be there to coach you through every step.
Try a Free Sample EDKT Workout
Part 1 – 7-Minute AMRAP
- 10 alternating REVERSE KB goblet lunges (per side)
- 10 recline rows OR max pull-ups (leaving one rep in the tank) OR 10 single-arm KB rows per side
Part 2 – 7-Minute AMRAP
- 15 two-arm kettlebell swings (beginner) OR 8 one-arm swings per side (intermediate) OR 8 kettlebell snatches per side (advanced)
- 10 push-ups (beginner) OR 10 feet-elevated push-ups (advanced)
Part 3 – 7-Minute AMRAP
- 12 KB towel bicep curls
- 10 KB halo + tricep extensions
- 30 jumping jacks
The Science Behind It
Originally, EDKT sets were designed to be 12 to 15 minutes, but I’ve adapted them for kettlebell training by using seven-minute rounds.
You should aim for 70-75% of your max weight / difficulty on each exercise—not the heaviest you can lift for the rep count, but enough to push yourself while maintaining good form.
A good starting goal for each 7-minute AMRAP is to get three rounds in the allotted time period. If you’re blasting through five rounds on day one, consider increasing the weight. If you’re getting one or two, you may need to just stick with it and improve your overall fitness and conditioning level, and/or you may need to drop the weight.
Take the first week of this method to figure out the weight / Intensity level to use for each exercise. Then, the goal is to track your rounds each session. Your big goal throughout the 28 days is to focus on increasing your VOLUME – total number of sets / rounds completed in each session!
Want to Train Like This for 28 Days?
We’re running a full 28-day EDKT kettlebell challenge, and I’m also offering a free customized meal plan to the first 25 people who sign up.
This includes full coaching and support, a kettlebell and EDKT training plan, and some great bonuses like my exclusive kettlebell workshop and a copy of my Amazon best-selling book.
Click the link below to sign up now—spots are filling fast:
–>> 28-day Kettlebell EDT Challenge – Sign Up Here
-Forest and the Team at KettlebellBasics.net
P.S. If your workouts and diet aren’t getting you the results you want, it may not be your fault—you just need the right training, the right diet, and the right coaching working together. This challenge gives you all three.
P.P.S. Imagine dropping one full clothing size in just 28 days with EDKT workouts, a customized nutrition plan, and coaching from me and my team. Half of the 25 available spots are already gone, so sign up now before it’s too late.