Since the we put KETTLEBELL GAINZ on sale a couple of days ago, I have gotten several emails asking for a sample workout from the program.

So, by popular demand, I will share one with you today.

KEEP IN MIND – the workout below is taken out of the full 6 week program, so it’s not going to be nearly as effective, done on its own, as a one-off training session.

I’ve also left out:

– The daily mobility / movement flow routine
– The off – day HIIT workouts
– The dynamic warm up, done before the main workout
– The proper way to progress your workouts over the 6 week program
– Coaching videos explaining how to do each exercise
– Weight recommendations for each exercise, for both men and women

… and a few other things as well. I am doing this in fairness to all who make the commitment to the full 6 week program …

BUT – this sample workout should give you a great idea of what you’re getting yourself into! 

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Kettlebell GAINZ – Week 1, Workout A

1 – Goblet Squat / Pull Up Superset

Start by doing 8 goblet squats. (M suggested weight = 44 to 70 pounds; W
suggested weight 26 to 44 pounds)
Follow the KB squats with 1 pull up.
Do 10 goblet squats.
Do 2 pull ups.
Do 12 goblet squats.
Do 3 pull ups.
*If pull ups too EASY – do 2 / 4 / 6 reps instead
*If pull ups too HARD – do 8 / 10 / 12 reps instead on the inverted row
After completing the ladder, rest about :60 and repeat.

2 – Renegade Rows (M suggested weight 35 to 54 pounds; W suggested
weight 26 to 35 pounds)

Perform 4 sets of 10 reps (5 per side); resting about 45-60 seconds
between sets.
*If only 1 KB – perform in push up position w off hand on the ground, and
“shuffle” back and forth and switch reps every time

3 – Snatches (M suggested weight 44 to 53 pounds; women suggested
weight 26 to 35 pounds)

Do 50 total, switching hands every 5-10 reps. Time yourself and do all 50
reps as fast as you can. EMPASIZE GREAT FORM AND SAFETY. As your
conditioning level / proficiency with the movement improves, strive to
improve your time

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Ready to get started?

Kettlebell GAINZ is on sale this week – but the sale ends in a few short days:

=> Kettlebell GAINZ

Have an awesome day, train hard, talk soon! –

– Forest Vance
Master of Science, Human Movement
Certifed Kettlebell Instructor
KettlebellBasics.net

It’s Valentine’s Day!

Time to massacre the fat 🙂

Check out this ‘St. Valentine’s Day Massacre’ KB Workout from the FVT archives.

But first, be sure to reserve your spot in the 28-day EMOM KB Challenge 3.0. We start tomorrow!

-> 28-day EMOM KB Challenge 3.0 (starts tomorrow, Feb 15th)

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‘St. Valentine’s Day Massacre’ KB Workout

Complete as fast as possible:

– 10 double kettlebell squat cleans
– 10 plank-to-push up (5 per side)
– 20 walking prisoner lunge (10 per side)
– 20 recline rows
– 100 high knees (50 per side

– 8 double kettlebell squat cleans
– 8 plank-to-push up (4 per side)
– 16 walking prisoner lunge (8 per side)
– 16 recline rows
– 80 high knees (40 per side)

– 6 double kettlebell squat cleans
– 6 plank-to-push up (3 per side)
– 12 walking prisoner lunge (6 per side)
– 12 recline rows
– 60 high knees (30 per side)

– 4 double kettlebell squat cleans
– 4 plank-to-push up (2 per side)
– 8 walking prisoner lunge (4 per side)
– 8 recline rows
– 40 high knees (20 per side)

– 2 double kettlebell squat cleans
– 2 plank-to-push up (1 per side)
– 4 walking prisoner lunge (2 per side)
– 4 recline rows
– 20 high knees (10 per side)

THEN

30 seconds work per exercise, 10 seconds rest between moves, 3 rounds total:

– burpee
– split squat (30 seconds per side)
– push up
– jump squats
– side-to-side / “skater” hops

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Enjoy your ‘St. Valentine’s Day Massacre’ KB Workout on this special day.

Also be sure to reserve your spot in the 28-day EMOM KB Challenge 3.0, because we start tomorrow:

-> 28-day EMOM KB Challenge 3.0 (starts tomorrow, Feb 15th)

-Forest and the FVT Team

The EMOM Kettlebell Challenge 3.0 kicks off Monday, February 15th! Learn more and sign up here -> https://bit.ly/kbemomchallenge2

This could be just the jump start you need to help you get your fitness back on track, OR take your results to the next level.

We are filming videos for week one of the program today, and I wanted to share a sample workout with you – I am really pumped about this one, it’s going to be a lot of fun:

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EMOM Kettlebell Challenge 3.0 [sample workout]

EMOM = At the top of each minute you will complete the reps listed. Whatever time is left in the minute is your rest and transition time.

EMOM Circuit 1

1 – 1-Arm KB Squat Thrust – 8/ea (Women:12k+,Men: 20k+)
2 – Push-ups – Men 15, women 10

Complete 3 rounds

Cardio Interruptor – Complete 1 round AFAP (as fast as possible)

100 KB Swings (Women:16k+,Men: 24k+)

EMOM Circuit 2

1 – 1-Arm KB Floor Press – 8/ea (Women:12k+,Men: 20k+)
2 – Mountain Climbers – 30 each leg

Complete 3 rounds

Finisher – Complete 1 round AFAP (as fast as possible)

100 Bodyweight Jump Squats

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Join the Challenge, and you will get a full 28 days of KB workout programming, just like this. You will know exactly what workouts to do and when to do them. And best of all, you can reach your fat loss, lean muscle, and performance goals with just three to four, 20-30 minute KB workouts per week. Learn more and sign up here -> https://bit.ly/kbemomchallenge2

Look forward to working with you!

-Forest and the FVT Team at KettlebellBasics.net

According to study done by the American Council on Exercise, a kettlebell workout can burn 20.2 calories per minute.

That’s over 1,200 calories per hour!

Researchers say that’s equivalent to running a six-minute mile, or cross-country skiing uphill at a fast pace.

Compare this to an hour of standard weight training, which burns between 180 and 266 calories, and you’re on to a winner.

If you’re looking for a workout that burns a huge amount of calories, check out today’s 800 Calorie Kettlebell EMOM Workout.

(Calorie burn is an ESTIMATE, and is based on the average 177 pound North American adult. Your results may vary.)

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800 Calorie Kettlebell EMOM Workout

A) “Buy In” (start workout with this) (approx 100 calories burned):

• Run / walk 1 mile

B) EMOM (part 1) (approx 200 calories burned) – every minute, on the minute for 10 minutes, alternate between:

• 5 one arm KB press per side (recommended weight = 12k / 26 pounds for women; 20k / 44 pounds for men)
• 10 burpees

C) EMOM (part 2) (approx 200 calories burned) – every minute, on the minute for 10 minutes, alternate between:

• 20 kettlebell swings (recommended weight = 16k / 35 pounds for women; 24k / 53 pounds for men)
• 20 bodyweight squats

D) EMOM (part 2) (approx 200 calories burned) – every minute, on the minute for 10 minutes, alternate between:

• 5 one arm KB squat to press per side (recommended weight = 12k / 26 pounds for women; 20k / 44 pounds for men)
• 10 burpees

E) “Cash Out” (end workout with this) (approx 100 calories burned):

• Run / walk 1 mile

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If you’re looking for a kettlebell workout that burns the most calories, give this one a try.

And if you loved this workout, stay tuned – registration for our 28-day Kettlebell EMOM Challenge opens later this week.

-Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
KettlebellBasics.net

PS – REMINDER – you can’t out-train a bad diet. However, you may be frustrated, confused, or misinformed when it comes to exactly what to eat and when to eat it to reach your goals. When you sign up for the 28-day KB EMOM Challenge, we’ll work to help you get your nutrition dialed in too, so that you can FINALLY reach your goals, and STAY there. Keep an eye out, registration opens soon, and we officially start on Monday, February 15th.

PPS – Here is a link to the study that showed kettlebell training burned 20.1 calories per minute -> https://www.acefitness.org/getfit/studies/kettlebells012010.pdf

One can learn a lot from the old-time strongmen. They could perform incredible feats of strength. They were able to accomplish this over one hundred years ago, before many modern training methods were invented. And they had incredible physiques!

Authur Saxon was one of the most famous old-time strongmen. Here is a picture of him lifting 300lbs over his head with one hand:

Other examples of amazing feasts of strength are:

• Joe Holtom’s “cannonball catch”, where he would stand opposite to a cannon and catch the ball with his bare hands, absorbing the impact with his chest.
• The ‘French Hercules’, Pierre Gasnier breaking a metal chain that was wrapped around his rib cage

They were able to accomplish these feats of strength and incredible physiques over one hundreds years ago, before modern training methods were invented. How did they do it? Find out more in the complete course HERE. I also have a sample of what an old-time strongman workout might look like for you to check out. Some of the principles used are:

• Training for maximal strength – the idea was to be functional with your training, and actually get strong instead of just looking it
• Frequency / practice – instead of the “bro split” – type workout where you hit each muscle group once per week, to gain strength as fast as possible, they hit each muscle group much more frequently (in this example, three times per week)
• Training to get stronger, not tired or sore – so that they could come back and work out again faster, and make more rapdid strength gains

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“Old Time Strongman” KB/BW/BB Workout

This workout would be repeated 3x per week. Do three to four rounds of it, “circuit” – style:

• Pull Ups – 1-10 reps, stop 2-3 reps short of failure
• Turkish Get Ups – 1 per side
• Zercher Squat – 5 (use around 75% of max, stop 2-3 reps short of failure)
• KB press – 5 per side (use around 75% of max, stop 2-3 reps short of failure)
• KB swing – 12

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Finally, the old-time strongmen not only performed at a high level, but they looked incredible. They were lean and muscular. NOT jacked and swole like the ‘rioded-out bodybuilders of today, but a much more asthetically pleasing look. In order to attain this type of physique, follow the general training methods outlined in today’s article. Nutrition and other lifestyle factors are important too – learn more about all of it HERE in the full “Classic Body Now” course.

To sum up, one can learn a lot from the old-time strongmen. These men performed amazing feats of strength, before modern workouts or diet approaches or even performance enhancing drugs that so many use today. And they looked the part! For a full training plan that will show you how to train, perform, and look like an old-time strongman, check out the course at the link below:

-> Classic Body Now

Here’s to reaching your modern-day fitness goals using old-time training methods!

-Forest and the Team at KettlebellBasics.net