As follow-up to the 300 Challenge launch, I’m putting Over 50 Kettlebell Revolution on a special sale this week.
And today I wanted to show you a sample workout from the program.
I call this one:
Spartan 50 Kettlebell Workout #1
In ancient Sparta, the Gerontes were the elder statesmen of the Gerousia—the council that helped govern the city-state.
These were respected warriors, leaders, and citizens who had spent decades building strength, resilience, and wisdom.
And while we don’t know exactly what their training looked like, this is the kind of workout I imagine would fit that spirit.
#
Spartan 50 Kettlebell Workout #1
Warm-Up
2-3 Rounds
• Squat with Chest Opener
• Jumping Jack Variation
• Kneeling Hip Flexor Stretch with Reach
• Plank Hold
One of the biggest mistakes I see people over 50 make is rushing into the workout.
At 25, you could get away with that.
At 55, it’s a great way to tweak a shoulder, back, hip, or knee.
That’s why we spend extra time getting the body ready before we start.
Part 1
4 Rounds
30 sec Turkish Get-Up (or Half Get-Up) – Right Side
15 sec Rest
30 sec Turkish Get-Up (or Half Get-Up) – Left Side
15 sec Rest
30 sec Kettlebell Deadlift or Swing
15 sec Rest
The Turkish Get-Up is one of my favorite exercises for people over 50.
It builds shoulder stability, core strength, coordination, balance, and confidence getting up and down off the ground.
And I give you multiple options depending on your current fitness level.
Part 2
4 Rounds
30 sec Split Squat Variation
15 sec Rest
30 sec Single-Arm Kettlebell Row (Right)
15 sec Rest
30 sec Single-Arm Kettlebell Row (Left)
15 sec Rest
For the split squat, you can choose:
• Bodyweight Split Squat with Stability Support
• Kettlebell Split Squat
• Goblet Kettlebell Split Squat
This section strengthens the legs, glutes, upper back, and posture muscles that become increasingly important as we age.
Finisher
4 Minutes
Every Minute on the Minute
4 Total Rounds
• Single Kettlebell Clean
• Squat
• Press
• Set Bell Down
• Burpee (or Modified Burpee)
This is what I call a Total Body Attack.
You get strength.
You get conditioning.
You get coordination.
And you get a little bit of grit.
All without spending an hour beating yourself into the ground.
Cool Down
• Side-Lying Quad Stretch
• Lying Hamstring Stretch
• Lying Hip Stretch
#
The philosophy behind Over 50 Kettlebell Revolution is:
— Build strength.
— Improve mobility.
— Increase endurance.
— Protect your joints.
— And continue doing the activities you love for decades to come.
If the 300 Kettlebell Challenge feels a little too advanced right now, this is where I’d start.
Check out Over 50 Kettlebell Revolution at the link below:
Talk soon,
— Forest
PS – Over the last week or so, I’ve been talking a lot about my new 300 Kettlebell Challenge.
We have close to 100 people participating in this round, which is awesome.
That said, I also received quite a few emails from people saying things like:
“I’m 55.”
“I’m 62.”
“I’m just getting back into training.”
“I’ve got a few aches and pains.”
“I’m not sure I’m ready for the full 300 Challenge.”
And honestly, that’s fair.
The 300 Kettlebell Challenge is a great program, but not everybody is in the same place.
Sometimes the smartest thing you can do is spend a few weeks building a solid foundation first.
That’s exactly why I created Over 50 Kettlebell Revolution.
In fact, as a follow-up to the 300 Challenge launch, I’m putting Over 50 Kettlebell Revolution on a special sale this week.
Check out Over 50 Kettlebell Revolution at the link below: