Check out this sample workout from KettlebellBasics WODS – Filthy 50s Edition! Then go grab the full program FREE this week when you pick up a copy of Lifetime Kettlebell Fitness here:
Sample Workout You will perform all the reps of each exercise before moving on to the next exercise. Rest as needed to maintain proper form. Record your time to track your progress. Post your time in the group as well!
“Filthy Fifties” Finisher – Complete each exercise for 50 seconds of work, 20 seconds of rest, 50 seconds rest between rounds. Complete 2 rounds.
1 – Floppy Burpees
2 – Box Jumps OR Total Body Extensions
3 – Bear Crawls
— Try this sample workout from KettlebellBasics WODS – Filthy 50s Edition, then go grab the full program FREE this week when you pick up a copy of Lifetime Kettlebell Fitness here:
High Intensity Interval Training, which involves doing fast-paced bursts of all-out cardio mixed with short rest intervals, is all the rage right now!
For SOME people, I think it’s totally fine.
It’s true that it can burn more calories in less time, and that it kicks your metabolism into high gear for the rest of the day.
For other people though – perhaps those already doing hard kettlebell workouts, and/or those who might be over the age of 40, and/or those who might have some injuries or nagging pains – it could actually be a terrible idea!
No matter what, I also think that most ALL people should include some lower-intensity, steady-state type work in their routine too.
When you do steady-state cardio instead, you can move and burn calories while also recovering at the same time. Steady-state cardio is also great for building your aerobic base. Bigger / more toned muscles look good, but your heart is arguably the most important muscle of them all… and training it with moderate and sustained intensity aerobic work is one of the best overall options for most people.
The problem is, it can be tough to get your steady state cardio! Running is tough on the joints. Maybe you don’t have a stationary bike at home. I have a great, low-impact solution:
Rucking is a great way to burn calories while being easier on your body than running. Plus, it’s a lot of fun!
If you’re looking for a rucking backpack, I have a great recommendation. This is the one I use. It can easily hold 20 or 30+ pounds, and it’s FREE (you just pay shipping). Check it out at the link below. It’s worked great for me for the last couple of years, and you can’t beat the price:
HIIT cardio is great, but you should also include some lower-intensity steady state cardio. Rucking is a great low-impact solution to add it in, and the free rucksack I linked above is highly recommended.
Here’s to your continued success!
-Forest Vance Master of Science, Human Movement Certified Kettlebell Instructor KettlebellBasics.net
PS – Check out yesterday’s blog post HERE for more tips on how to get started with rucking!
One thing I always like to do is begin my first workout of the week with whatever I am prioritizing.
For example – if I have a training block or period of time where I’m really trying to focus on my abs – right now for example, for this final stretch of summer! – I’ll be sure to include some direct ab work on Mondays.
Below is a new KBs for Abs workout you can try this Monday – tack it on to the end of your current routine, or do it anytime:
– 40 jumping jacks OR jump rope skips – 10 KB rack squat (right side) (24k men / 16k women) – 10 hanging leg raises OR lying leg raises – 10 KB rack squat (left side) (24k men / 16k women)
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Kettlebells for Abs workouts are so beneficial because they not only work your core, but your whole body. Additionally, you get a little conditioning work too!
The 28-day Kettlebells for Abs program provides you with new workouts to do every day. For more information, click the link below:
The kettlebell tactical lunge is a great way to build strength and power in the lower body while also improving your balance and coordination. In this video, I share three tips that can help you take your kettlebell tactical lunge to the next level!
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I’ve lots more unique kettlebell exercises for you like the tactical lunge in my 12-week total body conditioning program, OCR Domination. You can get your copy free this week when you purchase Bodyweight Beast Building. Click this link for more info and to order now – https://bit.ly/3tC8gL4
For those looking to test their strength, kettlebell form, mental capacity, and lungs… I dare them to take this test – https://bit.ly/300kb2022
You’ll do a strength (and overall fitness) test at the beginning of the 28 day program – a special 300 rep kettlebell workout.
It gives you a great, measurable starting point. It also helps you set goals for the end.
Then, for the main program program, you do workouts that will help you do better at that original “benchmark” training session – and at the same time, help you with things like:
– Losing fat
– Gaining lean muscle
– Strengthening your core
– Getting more flexible
– Improving overall performance
We even do a different 300 – rep kettlebell workout every week just for fun, and so that you can see your fitness improving along the way – like this:
*Find the demo vids with full exercise breakdowns in the full program HERE – https://bit.ly/300kb2022
Do the sequence of exercise below as fast as possible. Make note of weights used. Time yourself. We’ll repeat this workout again in week 4, so be sure to record your performance so that you can see how you improve!
Complex: do as many reps as you can of each exercise in :40. Flow from one move to the next without rest. Rest for approx. :60 between rounds. Do 4 rounds total:
– KB suitcase reverse lunge (one side for full work period; switch sides after each round) (8k women / 16k men)
– KB single leg deadlift (one side for full work period; switch sides after each round) (8k women / 16k men)
– Hand-to-hand KB swings (12k women / 20k men)
– Push ups (hands elevated, knees, or toes) with plank jack
Mobility work is so important in our training, especially as we get past the age of 40. It’s the key to executing kettlebell exercises with proper form, as well as preventing injury. Problem is, we don’t always have time to do it. Today, I am going to share a kettlebell mobility “combo” exercise with you will only take three minutes – so no excuses! Use this as a warm up for your next kettlebell session, or any time:
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3-Minute Kettlebell Mobility Exercise
PART 1 – Do a goblet squat
PART 2 – Do a kettlebell halo
Set your timer for three minutes.
Start with six or eight reps of this goblet squat plus halo combo, alternating back and forth between the exercises without putting the kettlebell down.
Rest for 20 or 30 seconds.
Pick the KB back up and continue with six or eight more reps of your goblet squat + halo combo.
Do this until your three minute timer runs out!
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Mobility work is key to both prevent injury and get the most out of our workouts. If you know you need to do it but never seem to have the time, give this 3-Minute Kettlebell Mobility Exercise a try before your next KB workout and notice the difference in how you move and feel!
-Forest and the Team at KettlebellBasics.net
PS – When you are ready for a complete mobility and flexibility routine to enhance your kettlebell training, I recommend you check this out:
We have just recently been working on ramping things up over there, and have been a lot more active on the page over the last couple of months. I am posting KB workouts, videos with technique tips, and more most every day of the week.
Watch the video that shows you how to do today’s workout and follow me at the link below:
This is a 28-day “jump start” to help you lean down, tighten up the muscles, and kick start your kettlebell training results!
There is a lot of interaction and coaching and encouragement that we do along the way. You’re not doing the workouts just on your own, you’re doing them with both me and the rest of the Challengers.
The actual workouts are based around the Metabolic Resistance Training concept – which I go into more detail on HERE – but the main idea is that it involves stacking multiple heavier, compound exercises together to create an oxygen debt. You end up burning a ton of calories – during the session, AND for the rest of the day – plus you’re able to build lean muscle, all at the same time.
I do a written version of all the workouts, plus videos breaking down how to do all the moves, going over common questions with the workouts, that sort of thing.
I also have two bonus training programs that you get – my “10×10 Rapid Fat Loss Meal Plan” so that you can be sure to get the best possible results from the kettlebell workouts! – and my “Extreme Bodyweight Cardio Conditioning” course where you get extra cardio you can do on your kettlebell “off” days to also take your results to the next level.
We start today, Monday, May 10th – so check it out and sign up now if you want in:
I started lifting weights regularly about 26 years ago. The first way I learned to do this was using what’s called a “body part split” – by separating muscle groups into workouts on different days. For example, I might have trained chest and back one day, legs and abs the next, shoulders and arms the following day.
As I started to learn more about training different ways for different goals, I also found another way to strength train – what’s called a “full-body workout”, by exercising the whole body and all muscle groups, all in one day. An example here would be combining exercises for the lower and upper body, and the abs / core, all in one training session.
So which is better?
It depends!
Though I think that for the majority of folks reading this message, full body is going to be the way to go. The majority of training plans I write, like KB/BW Hybrid Strength Training, use this approach. Here’s why:
1 – Full body workouts tend to incorporate compound exercises, which are very efficient for both functional strength, cardiovascular health, calorie burn, and fat loss! The body needs to oxygenate more muscles at one time if you’re doing, say, a kettlebell swing, vs a seated one arm bicep curl.
2 – They work very well if your schedule is a bit random, or you’re not quite 100% consistent yet. If you happen to miss a session, you won’t miss out on training one specific body part.
3 – For optimum strength gains, we need to hit each body part at least twice per week. So to move to a body part split, typically you’ll need to be strength training at least four days per week to really get the most out of it – which, added on top of cardio work or flexibility or whatever else you might be doing, starts to push the limits for a lot of people’s schedule.
Body part splits can work great too, though in my opinion should be reserved for more intermediate / advanced trainees. If you really like to train and be in the gym four, five, or six days per week – which some people do! – this is a great way to go. When it comes to maximum muscle gain, I think the body part split works great. And if you are looking to focus on a weaker body part and give it some extra attention, it can be a great way to train too.
Today’s article gives a very basic answer to the question of:
Which is better – body part split or full-body workouts?
I work with men and women over 40 who want to gain full body strength, but also stay lean, athletic, and mobile at the same time. For this demographic, I am convinced that full body training is the way to go. However, for other people with different goals, body part splits have a place as well. Check out KB/BW Hybrid Strength Training, it’s my newest training plan designed to help you get stronger at home with 3-4 days per week of 20-30 minute FULL BODY workouts:
