Got a message from a reader this week that pretty much sums up what most people want out of their workouts. Here’s what he said:

“I just want to take the thought process out of this. I want to open up something, and it tells me what I need to do for that day. I want something simple. Lay it out to me, and I follow along. I don’t want to have to reinvent the wheel just to work out.”

If that’s you, here’s what I’d recommend.

My next 28-day kettlebell challenge is called the 100/5 Challenge. It’s a progressive, plan-specific program built around getting you to 100 kettlebell swings in 5 minutes, at a weight based on your level- beginner, intermediate, or advanced- by the end of the 28 days.

-> 100/5 Kettlebell Challenge (starts Monday, July 27)

It’s progressive and systematic; one workout builds on the next. That’s how I build all my kettlebell challenge programs. That’s what makes it different from just a one-off program for a single goal. It’s a continuous system.

You can do just this one month, or stay on for the ongoing program; you’ll see that option on the page below:

-> 100/5 Kettlebell Challenge (starts Monday, July 27)

(I know some people are hesitant to commit to something ongoing, even though that’s honestly the best thing for their results. Either way, up to you.)

So many people tell me they don’t know what to do, or they can’t make time, or whatever they’re trying just isn’t working. This knocks out both of those. You get a very specific plan, and it’s time-efficient. A couple of kettlebells, 20 to 30 minutes a day, 3 to 4 days a week.

Here’s a sample of what a workout looks like in this challenge. We’re focusing on swings, doing some version of them every day, but we’re not just doing swings. You’ve gotta work all the muscle groups in your body for balanced development.

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100/5 Kettlebell Workout – Free Sample

Superset A (4 rounds, rest :60 between each)

A1: Two-arm swings, 5 to 10 reps
A2: Quarter get-up with floor press, 3 right/3 left

Superset B (descending ladder, rest :60 between rounds)

B1: One-arm swings, 20 right/20 left, then 15 right/15 left, then 10 right/10 left
B2: Get-ups, 3 per side, then 2 per side, then 1 per side

Superset C (try not to put the kettlebell down)

C1: Goblet squats, 5 reps
C2: Hand-to-hand swings, 10 reps

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Also, make sure you get a good warm-up and cool-down, which I’ll walk you through in the full program. That’s the workout.

If you want something that’s done for you, where you don’t have to think, you just show up and do it, sign up below. We start Monday:

-> 100/5 Kettlebell Challenge (starts Monday, July 27)

Any questions, just let me know.

Hope to work with you on this!

— Forest Vance