I’m headed off to spend time with friends and family, but I wanted to send you this fun kettlebell workout beforehand. You can use it to celebrate and even burn some extra calories before the big day.
We focus on foundational KB moves to build total-body strength. Then, we add on KB complexes where you’ll use slightly lighter weights and take less rest, but the overall setup will help you gain lean muscle and get into top condition.
Here’s a sample workout:
KB – Powerbuilding Workout #2
PART 1
Set your timer for 7 minutes. At the top of each minute, perform 10 KB swings. Go as heavy as you can with great form. Use dobule KBs if you have them and can do the move.
PART 2
Set your timer for 30 seconds of work / 5 seconds of rest. Do as many reps as you can of the first exercise in 30 seconds. WITHOUT SETTING THE KETTLEBELL DOWN, take 5 seconds to transition to move #2. Repeat all prescribed sets and reps; rest for 60-90 seconds; repeat for 3 rounds total:
–KB press (right side)
–KB press (left side
–KB 1-arm row (right side)
–KB 1-arm row (left side)
–KB suitcase lunge (right side)
–KB suitcase lunge (left side)
–burpees
If you’re interested in more KB workouts that help build muscle like this one, sign up for the 28-day kettlebell powerbuilding challenge at the link below:
I personally love complexes because even though you’re using less weight compared to single-set exercises, the longer time your muscles are under tension still provides a fantastic stimulus for muscle growth.
Give this “lucky 7’s” kettlebell complex a shot and then make sure to join my 28-day kettlebell powerbuilding challenge here:
Choose a weight that you can handle for all exercises. Try not to put the kettlebell down during the set. Take up to one minute of rest and complete 3-4 rounds:
Go ahead and give this challenging complex a try. I bet it’ll be tougher than you expect 🙂
If you’re interested in more KB workouts that help build muscle like this one, sign up for the 28-day kettlebell powerbuilding challenge at the link below:
What if you could combine the best of both worlds in your kettlebell training?
Experience lower-rep, heavier kettlebell exercises for maximum strength gains, along with higher-rep, slightly lighter exercises to build muscle and improve conditioning.
This is exactly what my new Kettlebell Powerbuilding program offers!
Join us as we kick off our exciting 28-day Challenge in just a few days. But first, here’s a sneak peek at a sample workout from our upcoming “Kettlebell Powerbuilding” course:
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Kettlebell Powerbuilding – Free Sample Workout
PART 1
Turkish Get Ups:
Do one rep on your right side.
Do one rep on your left side.
Increase the weight if possible and repeat.
Increase the weight if possible again, and repeat two more times with your highest weight, for a total of four reps per side.
PART 2
Do 5 KB clean and presses (right side). Do 5 KB clean and presses (left side). Do 5 double KB front squats.
Rest 90-120 seconds.
Repeat this three more times for a total of four rounds of the circuit.
Then, finish by setting your timer, and completing as many reps as possible in 30 seconds of KB clean and press on each side, immediately followed by as many reps as possible in 60 seconds of double KB front squats.
PART 3
Do 15 two-hand KB swings. Do 12 push ups.
Rest 90-120 seconds.
Repeat this three more times for a total of four rounds of the circuit.
Then, finish by setting your timer, and getting as many KB snatch reps as you can in 30 seconds on the right side, then 30 seconds on the left side.
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The concept behind “kettlebell powerbuilding” is to integrate lower-repetition strength exercises with higher-repetition movements that contribute to muscle growth and enhanced conditioning.
If you’re intrigued by these principles and want access to the complete course, stay tuned. The 28-day Kettlebell Powerbuilding Challenge begins shortly, and registration opens officially tomorrow on December 12th!
Yesterday’s sample workout from the Metabolic Madness Bundle offer got such a great response that I couldn’t resist sharing another one with you today 😉
The Filthy 50 is a challenging and intense workout that consists of 500 total reps across 10 different exercises. It is meant to be completed without much rest, with the goal of completing it as quickly as possible. While it may seem daunting, it provides an opportunity for you to push yourself and see how fast you can complete the workout!
*Check out this bundle that includes 19 workout plans designed to take your body composition and metabolic efficiency to a whole new level:
“Filthier Than Thou” – Filthy-50 KB Fat Burner WOD
Perform 10 reps of each exercise, one after the other, with little to no rest for a total of 5 ROUNDS!
— Single / Double KB Deadlifts: 10 reps — KB Clean and Press (5 per side) — Abs Bicycles: 10 reps — Single KB Swings (5 per side) — KB Goblet Squats: 10 reps — KB 1 arm Rows (5 per side) OR Inverted Rows: 10 reps — KB 1 arm Rows (5 per side) OR Barbell Rows: 10 reps — Push Ups: 10 reps — Bodyweight Lunges OR Jumping Lunges (5 per side): 10 reps — Lateral Jump Burpees: 10 reps
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These workouts are created by Funk Roberts, a former professional athlete turned Master Metabolic Trainer. Funk’s programs have helped individuals worldwide transform their bodies and fitness levels.
You can use these plans as your main workouts, add them to your existing routine, or even use them for intense “off-day” cardio sessions.
This offer is only available for a limited time. Grab your copy by clicking the link below:
You may have heard about EMOM (Every Minute On the Minute) workouts… but how can you make the most of this training format with kettlebells and get maximum GAINZ?!
Well, let me introduce you to today’s Kettlebell EMOM GAINZ Workout 🙂
EMOM workouts are fantastic for achieving significant fitness results. They not only improve cardiovascular and muscle endurance but also help burn more calories in a shorter time period due to the high level of intensity during short bursts.
For today’s session, I’ve also combined this EMOM concept with three critical factors for muscle growth. Firstly, we increase mechanical tension by adding load. Secondly, we induce muscle damage by pushing the intensity in specific exercises in specific ways. And lastly, we create metabolic stress by structuring sets and reps to maximize the pump.
You’re going to get the benefits of both worlds!
If you enjoyed today’s workout and want more programs like it, then my friend Funk Robert’s Metabolic Mayhem bundle is perfect for you. With 19 full programs catering to various goals, it offers a wide range of workouts that will keep you on track towards achieving your fitness objectives. It’s currently on sale, follow this link -> Metabolic Mayhem” Kettlebell Smackdown bundle!
Part 1 – Perform four rounds of the superset below, resting approx :30 between exercises and :60 between rounds. Your goal is to progress this superset by adding weight to one, two, three or all sets by the end of the Challenge!
– Split squats – 8 reps per side – KB in suitcase position
– 1 arm KB press – 5 reps per side
Part 2 – Set your timer to go off every 60 seconds. At the beginning of the first 60 second interval, complete the prescribed number of reps of the first exercise. Your rest period is the time between you complete the prescribed number of reps, and the second interval starts. At the beginning of the second 60 second interval, complete the prescribed number of reps of the second exercise. Your rest period is the time between you complete the prescribed number of reps, and the third interval starts. Continue in this fashion, completing a total of three rounds non-step of the circuit of exercises below:
– 20 side to side Squat jumps – :45
– Plank hold w/ opp shoulder tap
– Chin up hold (:30) OR pull ups (7) OR :45 skydiver hold
– Burpees – 10 (you pick the modification / version that works for you!)
Part 3 – Set your timer for 4 minutes. Do as many rounds as you can of the circuit below, trying not to set the kettlebell down:
– 5 KB halos
– 5 KB slingshots per side
*If you enjoyed today’s workout and want more programs like it, then my friend Funk Robert’s Metabolic Mayhem bundle is perfect for you. With 19 full programs catering to various goals, it offers a wide range of workouts that will keep you on track towards achieving your fitness objectives. It’s currently on sale, follow this link -> Metabolic Mayhem” Kettlebell Smackdown bundle!
And we all know what that means…the potential for those extra pounds to sneak up.
But fear not, because I’ve got a simple 3-step plan that can help you lose fat without the hassle of sticking to a strict meal plan.
Plus, you can still enjoy all your favorite foods!
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STEP 1 – Figure out your starting targets.
Let me use myself as an example.
Currently, I weigh 240 pounds, and my goal is to lose 1% of my body weight per week over the next three weeks, which comes out to 2.4 pounds of fat loss each week.
To achieve this, I need to create an 8400 kcal deficit each week, which breaks down to around 1200 kcals per day.
So HOW would I do this?
Well – right now, I’m burning about 3170 kcals per day based, on data from my trusty Garmin watch.
So here’s the game plan:
– First off, I’ll aim to burn an extra 200 kcals per day by switching up my training style and approach (think faster-paced metabolic workouts). This should get me an additional boost of 100 kcals per day. On top of that, I’ll make sure to take an extra 2000 steps every day (another bonus +100 kcals).
– Secondly, I’ll cut back on my daily caloric intake by a whopping grand total of…drumroll please…1000 kcals! So that leaves me with a target of around 2200 calories intake for the entire day.
Sure, there might be moments when hunger strikes and it won’t be a walk in the park. But hey, it won’t be so severe that I’ll be risking falling off track altogether.
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STEP 2 – Create your eating plan.
We are going to help you to lose fat, without the hassle of sticking to a strict meal plan.
So all we’re going to track are calories and protein.
First, take your daily calorie target and divide it by the number of meals you plan to eat.
For example, if your calorie target is 2200 and you want to eat four meals a day:
2200 / 4 = 550 calories per meal
Next, calculate your protein intake. Aim for consuming grams of protein equal to your body weight each day. Divide this number by the number of meals to determine your protein goal per meal.
If you weigh 240 pounds and plan on eating four meals a day:
240 / 4 = 60 grams of protein per meal
You can then allocate the remaining calories from carbohydrates, fats, from any other food sources that you prefer.
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STEP 3 – Design Your Workout Plan.
Your workout plan should be tailored specifically for you based on your current fitness level.
Strength training serves as the foundation for your program, and kettlebell workouts are an excellent choice.
In addition to strength training, incorporating cardiovascular exercises will help train your heart and burn extra calories.
Don’t forget about regular activity either! For most individuals, achieving a goal of walking 10,000 steps can burn approximately 400 calories.
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There you have it — a simplified version of the KBs’ Rapid Fat Loss Plan for the Holidays.
Please note that this is just a high-level overview!
If you’re interested in detailed plans and support, I encourage you to join our 21-day Holiday KB Fat Loss Challenge. Here is the link: -> https://forestvance.lpages.co/21-day-holiday-shred-challenge-2023/
Regular cardio is essential for maintaining heart health. Additionally, if your goal is to shed excess fat and maintain a lean physique, incorporating cardio into your routine can be highly beneficial for more calorie burn!
Now running was something I relied on for YEARS as a highly efficient way to get my cardio done. I could get my heart rate up quick, burn a solid amount of calories, and feel very productive in a short amount of time – 30 or 45 minutes!
HOWEVER – the problem is, as the years have ticked by, running seems to be harder and harded on the joints. There are some ways I still incorporate it into my routine (things like rucking and sprinting are two things that I still like and my body sesms to tolerate)… but that’s why kettlebells are also a staple of my cardio plan.
*If you want a full kettlebell plan that’s focused on helping you get low-impact cardio to burn more calories in less time, check out our upcoming 21-day Holiday Shred Challenge, starting Monday Dec 4th:
Take the kettlebell snatch test we have to do to become RKC certified, for example. Complete the test itself – 100 KB snatches in 5 minutes with a 53 lb KB (men) or 16 lb KB (women), and you are TOAST! Your heart rate is EXTREMELY high after doing this test (if you can survive!), not to mention how it stays elevated for a period of time afterwards, and you continue to burn calories at a high rate for a while too.
This is not even to mention, the workouts you do in prep for doing a test like this. You might do something like KB snatch ladders a couple / few of times per week for a couple / few months leading up to the cert:
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KB “Snatch Ladder” Low-Impact Cardio Workout
KB SNATCH
Set your timer for 30 second intervals.
First interval, do 4 reps on the right side.
Your rest is the time it takes you to complete the set until the next 30 second interval starts.
Second interval, do 4 reps on the left side.
Repeat for 9 rounds on EACH side, INCREASING the reps by one per side till you get to 8, THEN going back down the “ladder”.
So you’ll go:
4/4 5/5 6/6 7/7 8/8 7/7 6/6 5/5 4/4
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Do that KB snatch workout (or even some scaled-down version of it!)… and TELL me you don’t get a tremendous cardiovascular workout!!
To sum up, cardiovascular exercise is something you need to be doing. Activities like running can be highly efficient, but they are also higher impact on the body, and as we age, lower impact replacements are great to find. Kettlebells can be one of those lower impact replacements, and the sample kettlebell snatch ladder workout I shared with you today is a great example of how you can get some tremendous cardio exercise with kettlebells in a low impact way.
If you want a full kettlebell plan that’s focused on helping you get low-impact cardio to burn more calories in less time, check out our upcoming 21-day Holiday Shred Challenge, starting Monday Dec 4th:
It’s designed to help you shed those extra pounds and get you in prime shape for 2024.
And don’t worry, because it’s only 21 days!
See, recently, I realized that my body fat percentage snuck up a bit higher than I’d like… and so before diving into my strength and muscle gain phase in the New Year, I want to drop 5-10 lbs of fat first.
That’s why I created this 21-day Holiday Shred Challenge. And I’m inviting YOU to take the Challenge along with me:
Whether you join my Challenge or not, if you want to shed fat going into the New Year, here are three things to focus on if you want to lose 7-10 pounds before Christmas with KBs:
NUTRITION
This is going to be a short, rapid-fire project. There are also a lot of variables at play. So we’re not going to do a whole lot of adjusting on the fly as we would with a longer fat loss phase of perhaps 12-16 weeks. We’re just going to take everything into account – your current weight, body comp, fitness level, activity level, etc etc – take a solid guess as where to start with caloric and macro needs – and GO!
TRAINING
Believe it or not, we do NOT need to be training extra hard. We need to be sure we maintain muscle and do some cardio, for sure… but we are also going to be in a significant deficit, so we are really just trying to do the right things in our KB training to maintain, and prep for our next phase of gaining muscle and strength.
ACCOUNTABILITY
This is key. Either sign up for our Challenge and rely on us to keep you on track with your workouts and nutrition, OR find a great reliable buddy or group that can support you. This will be aggressive, so you’ll need the support!
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On average, people gain 8-13 pounds during the Holiday season.
This year however, we are flipping the script and helping you LOSE weight during the holidays, while setting you up for success in the New Year:
A mini cut is a more aggressive form of dieting where you significantly reduce your calorie intake for a few weeks in order to lose weight quickly. The goal is to get our bodies primed for muscle growth.
Unlike longer cutting cycles, mini cuts allow us to get back into a calorie surplus faster, giving us more time to focus on building muscle.
During a mini cut, you’ll be eating at a significant calorie deficit of 500-1000 kcals/day.
For example, if you’re currently consuming 3000 calories daily, during a mini-cut you would bring that down to 2000-2500 calories.
The aim is to lose around 1% of your body weight each week. However, in the first few weeks, it’s possible to see even greater fat loss of up to 1.5-2% per week.
Personally, I’m aiming for at least a 7-pound weight loss before Christmas, with an ambitious goal of hitting 10 pounds!
