— 30 KB Snatch (15 per side) (16k women / 24k men) — 30 Push-Ups — 30 Walking Lunge (15 per leg) — 30 Ring Rows — 30 Burpees — 30 one arm KB Swings (15 per side) (16k women / 24k men) — 30 Mountain Climbers — 30 KB Rack Squats (15 per side) (16k women / 24k men) — 30 Lying V-Ups — 30 Lateral Hops (15 per side)
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If you are ready to finally start getting serious results from your home KB workouts, sign up for our upcoming our 28 Day “Dirty 30’s” Kettlebell Challenge at the link below:
You’ll get a full 28-day training plan, a free copy of both my Kettlebells for Abs – Advanced Results course and Extreme KB Cardio Conditioning, plus coaching and motivation from me, my team, and the rest of your fellow 28-day Challengers.
But we kick off in just a few short days, so sign up and start getting ready now.
In this new 28 day program, we help you get into top shape or just a couple of Kettlebells, 20 or 30 minutes, and three or four times per week.
It’s called the Dirty 30’s Challenge, because we’re going to use this unique 30 rep / chipper-style workout format – popularized by CrossFit – for the workouts.
Some benefits of using the chipper method include:
1 – They are an all-in-one workout. So instead of doing your weights for 45 or 60 minutes, then hitting the treadmill or eliptical or stationary bike, you can get all the cardiovascular training AND strength you need, in one highly efficient session.
2 – You end up doing a lot of work. So you typically burn more calories and can get a greater fat-burning benefit from this type of method than a shorter, lower-volume, extreme-minimalist type approach.
3 – They are a lot of fun! Let’s be honest – keeping your workouts interesting can be a great motivator to keep going! And that’s what you’ll get with the Dirty 30’s Kettlebell Challenge.
Plus, we include my Kettltbells for Abs – Advanced Results program, as well as my Extreme Kettlebell Cardio Conditioning course, both free when you sign up.
The original “Dirty 30” workout comes from the CrossFit world.
It’s a “chipper” workout is where you link a series of exercises together, performing one after the other in succession (hence the name – you’re “chipping away” reps of a given exercise before you move on to the next.)
The idea is to:
Push the metabolic conditioning element
Burn a ton of calories
Physically and mentally challenge yourself
All in one training session.
What could be better?!? ?
So check out this “dirty 30 – inspired” kettlebell workout, that you can do with just a single kettlebell and your own bodyweight, any time, any place:
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the Kettlebell Dirty 30
For time:
30 KB snatches (15 reps per side) (men – 24k / women – 16k)
30 shoulder tap push ups (15 reps per side)
30 walking KB goblet lunges (15 reps per side)
30 pull ups OR 90 recline rows
30 one arm KB swings (men – 24k / women – 16k)
30 burpees
30 alternating KB suitcase reverse lunges (15 reps per side)
30 hanging leg raise OR 90 lying leg raises
30 close (diamond) push ups
30 tuck jumps
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If you are ready to finally start getting serious results from your home KB workouts, STAY TUNED – registration for our 28 Day “Dirty 30’s” Kettlebell Challenge opens tomorrow!
I had a roommate back in the day who was the strength coach for a D1 college football program.
The day before their televised games, the team would come in and blast their arms, so they’d be looking and feeling their best.
So this is my kettlebell version of your “Friday TV Arms” workout:
5 min “TV Arms” Kettlebell Workout
10 halo + behind-the-head tricep extension
10 crush curls
Superset the exercises, move directly from one move to the next, do three sets of each without putting the KB down.If you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link: http://bit.ly/corekbbeginner
…and stay tuned for more kettlebell exercise videos like this one!
We have this program we run at our studio called “Lean and Jacked”. It’s a small group of men and women that I have worked with personally a few times per week for the last six or seven years. Our workouts typically would look like this:
1 – “Big” lift – squat, deadlift, or bench (we peak out two three times per year, and use simple periodization to just work towards getting everyone a little stronger each 12-16 week training cycle)
2 – MRT – mix of kettlebell and bodyweight movements typically; where we’re spiking the heart rate for a solid 20 minute bout, but using various weighted movements in specific sequences to do it
We’ve seen dozens and dozens of dramatic body transformations come out of this group.
If you are trying to get both lean and strong and athletic, and transform your physique, all at the same time, I truly think that training like this is THE best way to get it done.
For the last 10 weeks or so though (so crazy to write that, I can hardly believe it honestly), our physical gym location has been closed.
And these guys and gals still have the same goals.
They want to continue to build strength, while staying lean at the same time.
But they don’t have the same access to the heavy weights.
So we’ve had to adapt.
The workouts we’re doing – to stay strong and lean, at the same time – are looking a lot like this:
*Time-Volume Training is about intelligently using training volume to create overload in muscles. It doesn’t require heavy weight or a gym full of equipment to work. Instead of building muscle with training INTENSITY (i.e. lifting heavy weights to failure with just a few sets), we will build muscle via WORKLOAD (a.k.a. training volume).
The “TIME” part of Time-Volume Training refers to the block of time that you’re working the exercise/muscle group. The “VOLUME” part refers to the work you’re doing within that time block. This method uses basic physiological principles of adaptation to build muscle and strength.
15-minute “5-3-1” Bodyweight Time-Volume Workout
– 5 close grip push ups (beginner / intermediate) OR handstand push ups on wall (advanced) – 3 assisted chin ups (beginner / intermediate) OR Tactical pull ups (advanced) – 1 elevated pistol squat per leg (beginner / intermediate) OR regular pistol squat (advanced)
Set your timer for 15 minutes.
You’ll start off by taking no rest at all, moving directly from one exercise to the next.
Once you approach failure on one of the exercises, you’ll then start to take 10 seconds rest in between each exercise…then 20 seconds, etc. if needed.
Get as many rounds as you can in the 15 minute time block.
…and you are done!
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Now.
My friend and colleague Nick Nilsson created this Time-Volume training program.
He has dozens and dozens more workouts just like this, put into a full program to get you amazing results.
And he’s got far more details and intricacies that make the program work.
But truly, I am 100% on board with the course.
It’s similar in style and philosophy to how I train my peeps.
And I can certainly tell you, the folks in my Lean and Jacked group are getting as good gains as ever.
Many are saying their body feels BETTER, because they’re taking a break from the heavy lifting.
And they are doing it all in their own homes, using minimal, or in some cases zero, equipment, using workouts like the one I outlined for you today.
If you want to get similar gains, check out the Time-Volume Training program at the link below:
Over the last 10 years or so, in many Tactical Fitness circles, men and women have been doing the “Murph” workout on Memorial Day.
The workout was first made popular by the CrossFit community, who perform many workouts created to honor fallen heroes, commonly called the Hero’s WOD (Workout of the Day).
Navy Lieutenant Michael Murphy was killed in action in Afghanistan on June 28th, 2005.
The workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription.
The movie Lone Survivor was released in 2013, which tells the story of Michael Murphy and his men based off the book written by Marcus Luttrell, the lone surviving SEAL from Murphy’s group.
The Murph is now performed by men and women accross the US on Memorial Day as a fundraiser for the LT Michael P. Murphy Memorial Scholarship Foundation, and to honor all those who have served and sacrificed in the line of duty.
Here’s what it looks like:
1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run
*With a 20 lb Vest or Body Armor
It is a brutal workout. But the movements are pretty straightforward, and they can also be tweaked / modified if needed.
The 1 mile runs HAVE to be completed first and last.
Of course, you can run / walk these as needed.
The pull ups, push ups, and air squats can be “partishioned” – the most common strategy being to partition the reps into 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.
The pull ups could also be “scaled down”, and done with assistance like a band. You could even substitute ring rows to scale further.
And the push ups can of course be done with your hands elevated on a box or bench, or from the knees.
The workout can be performed with a weight vest, or without one.
And finally, you can also try a “half Murph” – where you do a 1/2 mile run, 50 pull ups, 100 push ups, and 150 air squats – if you don’t feel ready to attack the whole thing.
Doing the workout, thinking of, and honoring those who served and sacrificed for our country is the main point.
Not being able to lose weight is common, and extremely frustrating.
It’s exactly how I felt when I “retired” from my football career (I played through high school, college, and about two years bouncing around in the NFL).
But after loads studying to figure out what the best approach was going to be fore me – and also getting help from a coach I was working with at the the time at a gym – I was able to lose 64 pounds in 7 months… and keep it off for the last 15 years!
The program is both adaptive to you and your specific goals and needs… but we also give you LOTS of sample meals so that you can just plug-and-play, tweak slightly if needed, and rock it out.
There are also three keys the program is built on:
1 – PLAN – Start with planning out your meals. Use the block chart we give you in the 14 Day Metabolic Reset Challenge to figure out how much you need to be eating each day. I also walk through that chart and how to adjust it for your needs and goals in the video training.
Then you can either:
— Build your own meals using the block chart
OR
— Pick meals that you like from the sample meals provided that fit in with your daily targets
2 – SHOP – You have to go the store and get the food you’re going to need.
Seems simple but it’s a new habit many people have to develop. A lot of people are used to not doing much, if any planning when it comes to nutrition… and if you’re trying to lose weight, and build better habits for the long term, this won’t work.
You can’t just fly by the seat of your pants and grab meals out and eat when you feel like it. You have to get, and always have, the food you need on hand, to be able to follow your plan.
3 – PREP – This is where you prepare the food that you are going to eat.
This is another key, because let’s say you’re out working for 10 hours per day. You’re probably going to need to pack at least a couple of meals and one or two snacks.
It doesn’t have to be complex – you can have maybe some veggies and lunch meat and nuts for one meal, a protein bar for another, a piece of fruit for another. Whatever fits into your plan and your blocks.
And develop techniques that make your life easier – hard boil eggs for a few breakfasts all at once, or cook 2x or 3x portions for dinner, and eat leftovers for the next couple of days.
But prepping your food is another key to success.”
Again, I get that not being able to lose weight is common, and extremely frustrating.
Check out this Ascending Kettlebell Ladder Complex.
It’s from one of the three free 2-week kettlebell plans you get when you sign up for the 14 Day Metabolic Reset Challenge: https://bit.ly/14daymetabolicreset
It’s perfect to finish off a workout strong… or it can even be a short stand-alone burner on its own!
You’ll combine strength and conditioning all at the same time, burn a ton of calories, and crank up your metabolism for the rest of the day.
This one is “follow-along” style… so grab your ‘bell, and do it with me!
Enjoy the pain ?
-Forest Vance, Master of Science in Human Movement, Certified Kettlebell Instructor, KettlebellBasics.net
We are looking for a few dozen more men and women over the age of 40 to join our 14-day nutrition reset program. We’ll give you the meal planning, the workouts, the motivation, and the accountability that you need right now. Click this link, check out the details, sign up and get started today right away: https://bit.ly/14daymetabolicreset
Pictured here is a “2 block” Zone meal:
(This is the meal plan we use as the “base” for our 14-day Nutrition Reset Challenge)
Zone Food Blocks are simply a measurement used to define how much of these macronutrients you should be eating throughout the day.
Each Zone Food Block consists of one block of protein, one block of carbohydrate and one block of fat.
10 to 12 blocks of balanced food is about right for a smaller woman for one day. You’d adjust your daily intake up from there based on gender, body size, activity level, and body comp.
Feel free to experiment with your number of daily blocks and move them around as you see fit. Everyone is different.
For a complete breakdown of the meal plan, to learn how to set up your days for success, for on-going accountability and coaching and more, check out our 14-day Metabolic Reset Challenge at the link below:
It’s the solution to help you both get rapid results, AND build the foundation and habits you need for long-term success.
But if you want to get in on the live video coaching / training / QnA I’m doing later this week, you’ll need to get registered ASAP: https://bit.ly/14daymetabolicreset
Look forward to working together, and hearing your success story!
