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.
This program is designed to increase reps and volume each day for 30 days. You need to see the full plan to understand how it works, but the example daily push up progression below, written in the style of the Push Up Mastery Guide, should give you a general idea. There is both a beginner and advanced version of the program so you can start with the plan that works best for you depending on your fitness level.
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2x Your Push Ups in 30 Days Plan [example week]
DAYS 1-5: ESTABLISH A BASELINE PYRAMID PROGRESSION
Day 1: Perform a set of push-ups to failure (+Active recovery – other kettlebell workout / etc.) Day 2: Active recovery – other kettlebell workout / etc. Day 3: Perform 3 sets at 50% of max reps with 45 seconds rest between sets. (+Active recovery – other kettlebell workout / etc.) Day 4: Isometric holds at the bottom of the push-up position for 30 seconds each, repeated for 3 sets. (+Active recovery – other kettlebell workout / etc.) Day 5: Dynamic warm-up followed by 2 sets of push-ups at 60% of max reps with 60 seconds rest between sets. (+Active recovery – other kettlebell workout / etc.)
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For the full program that will help you do more push ups, click the link below:
It closely resembles the plan I used to help R get her first pull-up.
I first used something very similar to it to add 4 pull ups to my single-set max, and went from 9 to 13 in one month.
Then, I gave it to a couple dozen clients that had this specific goal, and ALL that followed it to a “T” got great results.
Rachel got her first pull up … John went from 3 to 5 in one month, then got to 12 about 60 days later … Byron went from 2 to 6 in one month, eventually hitting a set of 15 later in the year … just to name a few.
This plan is simple, but it is also very powerful.
I can’t wait to hear about the results you get using it!
It’s actually a free BONUS program you get when you pick up a copy of the Physique Zero course:
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:
In a nutshell, there are some basic principles that have been backed by research that you need to follow if you want to see results in muscle growth and strength, such as:
Make sure you’re doing high-quality reps
Pay attention to the tempo of your movements
Create the right amount of mechanical tension during your lifts
Do the appropriate number of sets per week for each muscle group -(not too few, not too many)
Use an effective training split
Take proper rest periods
These factors are probably more important than the specific equipment you use – whether it’s barbells, dumbbells, machines, or even just your bodyweight.
Personally though, I have a soft spot for kettlebells, because they offer some unique advantages.
Kettlebells are portable, so you can achieve amazing results from home without needing access to a full gym.
Plus, workouts with kettlebells are incredibly time-efficient. You can get a complete workout done in 30 minutes or less!
If you’re interested in learning more about how to effectively build strength and muscle using kettlebells, check out the 28-day Kettlebell Powerbuilding Challenge:
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/
