I love to finish my workouts with one to ten minute kettlebell “finishers”. These consist of a few moves done at high intensity, incorporating both cardio and resistance exercise, to full exhaust the body.
I like to think of it as a final chance to push my limits and maximize fat loss and / or muscle growth for the day!
Here is one of my favorites:
5 Min Turkish Get Up + Burpee Kettlebell
Prescribed weight = 24k men / 16k women
Set your timer for five minutes.
Start doing Turkish Get Ups. Switch sides after every rep.
Every minute, on the minute, stop and do three burpees.
I use finishers like these – customized to each client’s individual goals / needs / fitness level, of course – with most, if not all, of my KB Fit Over 40 – Personalized Coaching clients. If you are interested in getting a program designed SPECIFICALLY for you, so that you can reach your kettlebell goals as fast and safely as possible, CLICK HERE.
The program is designed to help you build that functional, lean, athletic, “Spartan” body – with just a couple of kettlebells and 3-4, 20-30 minute workouts per week.
One thing that makes this program unique is that you’ll have a group that you are going through the Challenge with so that you have accountability, support, and motivation to succeed.
I give you a free bonus bodyweight training program (No Gym? No Excuse!) when you sign up, so that you can do the Challenge even if you don’t have access to kettlebells!… and I also give you a free copy of my Athletic GAINZ diet plan, because we know that workouts to change your body composition and overall fitness HAVE to be accompanied by proper nutrition for the best results.
However, we officially start the Challenge today, so if you want to join us, you’ll want to sign up ASAP so that you can get the workouts and start planning for maximum success!
Got POWERFUL fat-burning kettlebell workout for you to try today.
This is a workout from my No Gym? No Excuse! program, available FREE for a limited time when you sign up for the 28-day “300” KB Challenge at this link -> https://bit.ly/3l8ESa8
“Circuit City” – 15 min KB/BW Burner
Perform each exercise for 40 seconds of work. Rest 20 seconds between exercises. Rest 40-60 seconds between rounds. Complete 3 rounds:
1 – BW Sumo Squat OR add a KB in goblet position to up intensity (recommended weight: Women:12k/16k+, Men: 20k/24k) 2 – Pike Pushup OR 1-arm KB Press – Switch sides at halfway (recommended weight:8k women / 16k men) 3 -1-arm KB Swing (16k women / 24k men) OR Single leg touchdown (switching half-way on either) 4 -Negative Pullups OR Isometric inverted row 5 – Slow Mountain Climber
I just added my No Gym? No Excuse! 2.0 program as a free bonus for when you sign up for the upcoming “300” 28-day KB Challenge -> https://bit.ly/3l8ESa8
Now, you’ll have the full kettlebell workouts you need to build a lean, functional, athletic physique… PLUS a full minimal/zero-equipment program to go with it! Learn more and get instant access here -> https://bit.ly/3l8ESa8
Cheers to your continued kettlebell success! –
-Forest Vance, Master of Science in Human Movement, Kettlebell Expert and Over 40 Training Specialist
— 14 KB snatch (7 per side) (16k women / 24k men) — 12 diamond push ups — 10 KB tactical lunge (10 per side) (12k women / 20k men) — 14 Australian pull ups (same as inverted or recline rows; your body is horizontal, “down under” the bar) — 25 power jacks (like a jumping jack, but drop into a squat at the bottom of each rep)
Like this workout? Stay tuned, the 28-day “300” Kettlebell Challenge 2.0 opens for registration later this week!
– Forest Vance Master of Science, Human Movement Kettlebell Expert Over 40 Training Specialist KettlebellBasics.net
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!
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
Ready to get started?
Kettlebell GAINZ is on sale this week – but the sale ends in a few short days:
We had a group of personal training clients that I had worked with for about 18 months. Things were going along pretty well with their workouts. I was training them two or three times per week. They were maintaining a reasonable level of fitness, getting a little stronger and fitter each month, and feeling fine and healthy.
But there came a time where they wanted to do MORE. They wanted to shift gears on the training, and really focus on adding some muscle and strength. They wanted to push the envelope a bit more on the intensity. And they all knew they needed to dial in their nutrition.
So we did a six week “beta test.
The results were nothing short of amazing!
One participant improved his kettlebell pressing strength by 133%.
Another gained 5.5 pounds of muscle, while LOSING three pounds of body fat in the process!
I’ve decided to package up the exact training plan my beta testing group used to achieve such amazing result, and make it available to YOU to implement in your OWN training – at a fraction of the original cost. Learn more and get the program at the link below:
One of “finishers” we incorporated with this group was the one I show in today’s video. It helped to get that short cardio spike at the end of our strength sessions to help really feel like we left everything on the table for the day, PLUS it helped us practice our kettlebell snatch form in the process:
People got some amazing results in our “beta” group, gaining up to 133% on their strength and adding up to 5.5 pounds of muscle in six weeks! Click here to learn more.
Here’s how it works:
— First thing to complete on signing up is the Kettlebell GAINZ baseline fitness testing. This is a series of simple kettlebell and bodyweight – based fitness “tests” you’ll take both at the beginning and end of the 6 week program. It’s a SPECIFIC and QUANTIFIABLE way to measure your progress!
— The Kettlebell GAINZ training plan is broken into weekly “lessons”. Each week builds on the previous, so you’ll consistently challenge yourself, and make measurable progress, throughout the program.
— This is one of – if not THE – most detailed training plan I’ve ever put together. In working with tens of thousands of customers and clients online over the last six years, I’ve learned what works – and what doesn’t! – when it comes to the most effective way to program and coach kettlebell workouts on the internet.
— For every kettlebell move in the program, I link to a video breaking how to do the exercise – so that you’ll know how to complete every move, with perfect form.
— This is a COMPLETE training plan – so in addition to the three-times-per-week kettlebell workouts, you also get a daily mobility routine, dynamic warm ups, HIIT routines to perform 2-3x per week to get even faster results, and MUCH more.
You’ll also get the “Athletic GAINZ” diet plan – the eating approach I personally have adopted – as well as my top clients have adopted as well – to achieve next-level fitness results … AND a copy of my “Kettlebell Training Basics” package – 18 ADDITIONAL weeks of kettlebell workouts – so that you will have workouts to use moving forward after the initial six week training is over.
So if you are looking to get strong, fast … while staying in top shape at the SAME TIME … Kettlebell GAINZ is for you: