I’ve had a lot of people request quick workouts that can be done in around 20 minutes. Kettlebells are the perfect tool for this. With a kettlebell or two and your own bodyweight, you can get a full body strength AND cardio workout in about 20 minutes. We can even work in some core and mobility while we’re at it!
Less talk, more action – let’s get right into today’s new 20-minute 300-rep KB Challenge:
Today’s workout was just a taste of what’s to come in our upcoming 28-day “300” Kettlebell Challenge 3.0. This is a NEW and IMPROVED version of our most popular program. Registration opens tomorrow, so don’t miss out!!
Wow – can you believe it’s already 6 days into 2023?
It’s starting to feel like the New Year is really getting underway. I hope yours is off to a great start!
I know mine is already pretty hectic. We’re opening a new studio space here in KC, plus I’m still running my business in Sacramento, CA, and all the online stuff we do… But thankfully, the weekend is almost here!
When I’m short on time, I sometimes have to do a shorter workout at home. But that’s okay – I know I can still get a good workout in even if I’m not at the gym.
Kettlebells are an obvious option, but I also like to incorporate bodyweight work into my routine!
It blends together high-intensity interval training (HIIT) with calisthenics for a challenging and fun workout that can be done anywhere, with no equipment needed.
The best part is that you can tailor the workout to your own fitness level, making it perfect for beginners or experienced athletes alike.
Give this Cardioflow a try today – your body will thank you:
This article provides a full bodyweight workout that you can do anywhere, called Ninja Cardioflow. The workout is designed to give you a great cardio workout and to help improve your balance and coordination. To get the full Ninja Cardioflow workout program, visit the link below:
– the 28 Day Ninja Cardioflow program (check out a sample workout here) – when these neurologically challenging movements are performed circuit-style — as in Ninja Cardio — they’ll give you a hell of a workout and burn a boatload of calories in a very short time – Fighting Flexibility – video training on how to get your body moving like a Ninja – Stick Mobility – if you want more flexible wrists, if too much computer time has you seizing up, get yourself a broomstick and try these drills – Beyond Push Ups – follow the progression as outlined in the video to explore a wide variety of pushup variations – Beyond Sit Ups – follow the progression as outlined in the video to explore a wide variety of situp variations – Ankle Strength – 26 minute video tutorial, sets out to restore the full, healthy range of motion of the ankles
I have reviewed the program, it gets my stamp of approval.
In yesterday’s post, I talked about how I use kettlebell rucks to get my cardio in. Today, I wanted to share a go-to rucking workout that’s perfect to do on your “off” days or in between kettlebell workouts.
Rucking is a great addition to your kettlebell routine and is an excellent way to get your cardiovascular exercise in. The recommended amount of cardiovascular exercise per week is 150+ minutes, so I recommend a combination of kettlebell work and routines like the one I’m sharing with you today.
This workout is best attempted after you can comfortably maintain a 2-4 mile pace with 10%-20% of your bodyweight on your back. If you’re ready to kick up the intensity a notch, give this workout a try!
INTERVAL RUCKING
— This workout consists of 10 minutes of hard rucking followed by 10 minutes of easy rucking. — On the “easy” intervals, you should cruise at about 20-min mile pace — On the “hard” intervals, you should push the pace and see if you can keep to a 15-min mile or quicker — You can progress by adding weight and/or time and/or longer hard intervals and/or shorter easy intervals — Pick only one method to increase difficulty each time you progress!
Give this workout a try, and if you need a backpack, check the one linked below out, I recommend it:
The kettlebell swing is a great exercise for improving your strength, power, and conditioning. However, it’s important to do it correctly in order to avoid injury and get the most out of the exercise.
In this article, I’m going to show you 3 common mistakes people make when performing the kettlebell swing, and how to fix them. Give these tips a try and watch your form and performance improve!
1 – “Squatting the Swing”
You shouldn’t be squatting when you do a kettlebell swing. The kettlebell should swing forwards and backwards from your hips, not just go up and down. If you’re trying to squat and swing at the same time, you’re overusing your arms and relying too much on your back muscles to keep the kettlebell in position in front of you.
2 – Overextending the Hips
At the top of the kettlebell swing, stand tall and drive your head upwards. Leaning back and pushing your hips forwards will result in additional stress to the lower back, so be sure to keep your abs and glutes tight at the top of the swing. Stop in the upright position as if a wall is behind you.
3 – Overusing the Arms
Your arms play a role in the kettlebell swing, but they’re only there to hold the kettlebell. All the power for the swing comes from your hips. If you’re swinging with your arms instead of your hips, focus on the hip drive and relax your arms. Using a heavier kettlebell will force you to generate power from your hips because your arms can’t physically do all the work.
If you’re learning how to swing a kettlebell, you might be making one (or all!) of these common mistakes. incorrect form can lead to injury, so it’s important to learn the right way to swing. If you’re interested in learning more about how to use kettlebells safely and effectively, consider signing up for our “Lose 20 Pounds in 6 Weeks Kettlebell Challenge.” You’ll get lots of video technique training breaking down how to do the movements, live interactive kettlebell workouts over zoom and more! More info and sign up here:
I used to go pretty hard on New Year’s Eve, but nowadays it’s a lot more low-key. We’re going to do some fun family stuff today and then probably just chill at home and watch the festivities. The kids get excited about it every year, but we usually all end up getting too tired and turn in early. Maybe we’ll make it until midnight this year though, fingers crossed! 😉
This is a also a great time of year to think about our goals and renew our commitment to our health and fitness. If your goals for the New Year include fat loss, be sure to check out upcoming “20 in 6” Kettlebell Challenge:
Then read this ode to kettlebells and the New Year to give you some extra motivation to get going 🙂
An ode to kettlebells: Happy New Year and a 6-week fat loss challenge
Happy New Year! Time to shed the old and weak, And start fresh with a new body, Fit and fierce and sleek.
Join my kettlebell challenge, Six weeks of sweat and pain, To crush your goals and thrive, And watch the pounds wane.
With discipline and dedication, You’ll conquer the iron, A stronger, fitter, better version, Of the person you were before.
So come on and join the fight, Together we’ll reach the top, Lose twenty pounds in six weeks, And kick off the new year with a rock.
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I hope this article inspired you to pick up a kettlebell and get fit in the New Year. Have a great time celebrating and be safe! And if you’re looking for a challenge, check out our “20 in 6” Kettlebell Challenge at the link below:
Kettlebell training is a great option for those looking to lose fat. In addition to being a great workout, kettlebells can help increase your metabolism and burn more calories.
However, nutrition is also a key component of any weight loss plan. And as aspect of nutrition that many people struggle with is late night cravings and hunger pangs.
Late night eating is a common problem that can be caused by a variety of factors, such as stress, boredom, or even just habit. But if you’re looking to lose weight or improve your overall health, then you need to find a way to combat those late night cravings and urges. In this article, I’m going to give you seven tips and tricks that will help you do just that!
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— If you find the tips on How to Overcome Late Night Eating Cravings and Urges in today’s article helpful, sign up for my upcoming 20 pounds in 6 weeks Challenge. I’ll give you the kettlebell workouts, the nutrition plan, AND the accountability / coaching / mindset work / support / etc you need to accomplish your goal! Click here to learn more and sign up now ->> 20 in 6 Kettlebell Challenge —
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How to Overcome Late Night Eating Cravings and Urges:
1 – Identify the underlying cause: Late night cravings may be triggered by hunger, boredom, stress, or habit. Identifying the root cause can help you address the problem at its source.
2 – Plan ahead: If you know you tend to get hungry or crave certain foods late at night, try to plan ahead and have healthy snacks on hand. This can help you avoid reaching for unhealthy options.
3 – Avoid keeping trigger foods in the house: If you know that certain foods are particularly tempting for you late at night, try not to keep them in the house. This can help you avoid the temptation altogether.
4 – Drink water: Sometimes, late night cravings can be a sign of dehydration. Try drinking a glass of water before reaching for a snack.
5 – Practice mindful eating: If you do decide to have a late night snack, try to be mindful of what you’re eating and why. Take your time, pay attention to the flavors and textures, and try to savor the experience.
6 – Find alternative ways to cope with emotions: If late night cravings are triggered by emotions such as stress or boredom, try finding alternative ways to cope with these emotions. This could include activities such as exercise, meditation, or talking to a friend.
7 – Get enough sleep: Lack of sleep can contribute to late night cravings, so it’s important to make sure you’re getting enough rest. Try to establish a regular sleep routine and aim for 7-9 hours of sleep per night.
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Kettlebell training is a great option for those looking to lose fat. In addition to being a great workout, kettlebells can help increase your metabolism and burn more calories.
However, nutrition is also a key component of any weight loss plan. And as aspect of nutrition that many people struggle with is late night cravings and hunger pangs.
If you’re looking to lose weight or improve your overall health, then you need to find a way to combat those late night cravings and urges. The tips in today’s article should help you do just that!
If you found the tips on How to Overcome Late Night Eating Cravings and Urges in today’s article helpful, sign up for my upcoming 20 pounds in 6 weeks Challenge. I’ll give you the kettlebell workouts, the nutrition plan, AND the accountability / coaching / mindset work / support / etc you need to accomplish your goal! Click here to learn more and sign up now:
With our kettlebell workouts, personalized meal plans and support from our team, you can lose up to 20 pounds in just 6 weeks!
The FVT 20 Pounds in 6 Weeks KB Challenge kicks off in a few short days. You can join us at our location in Sacramento, CA or participate online from anywhere in the world.
Registration is live now, so sign up now at the link below!
This kettlebell workout is an excellent way to burn a lot of calories in a short amount of time. In just 45 minutes, you can burn up to 820 calories!
Keep in mind that everyone burns calories differently, so your results may vary. But one thing is for sure: you’re going to get an amazing workout!
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The 820 Calorie Kettlebell Workout
Do three rounds of the circuit below, resting approx 1-2 minutes between rounds:
10 single arm KB swings per side, start every :45, for 2 rounds (30 total) THEN 10 staggered push ups per side, start every :45, for 2 rounds (30 total) THEN 30 alternating reverse KB halo lunges (15 reps per side) THEN 15 one arm KB rows per side, on the minute, every minute, for 2 minutes (30 total) – add a pause at the top of each rep THEN Plank hold with alternating shoulder taps – :60 THEN Rotating Squat jumps – 1 set of 35 THEN Sit-outs – 1 set of 30 (15 per side) THEN 40 high knees in place
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If you’re looking to shed some pounds, our “20 Pounds in 6 Weeks” KB Challenge starting in the New Year is perfect for you! You’ll get fat-torching workouts like this one, customized nutrition, and accountability to help you achieve maximum results in minimum time. Stay tuned for more information later this week!
Like this workout? You can get a full week of my signature “300” Kettlebell Challenge course FREE for a limited time, click this link to download now – https://bit.ly/300kb2free
If you find yourself stuck in a snowstorm and unable to get to the gym, this basement kettlebell workout is the perfect solution!
This weather is really making it tough to get around, and I wasn’t able to make it to the gym for my regular workout today. But that’s okay, because I’m here in my office with a small amount of space, and I’m going to show you how you can get an effective kettlebell workout any time, any place – even if you’re stuck in a snowstorm! All you need is a single kettlebell and about 15-20 minutes.
You’ll do 5 rounds for time of:
5 1-arm KB press (right side)
5 1-arm KB rack squat (right side)
5 1-arm KB swing (right side)
5 1-arm KB press (left side)
5 1-arm KB rack squat (left side)
5 1-arm KB swing (left side)
5 burpees
Next time you’re stuck in a snowstorm, OR you just want a quick-hitting KB workout you can do any time any place, give this one a try!
— If you enjoy this Kettlebell FGB Style “Basement Badass” Workout, then I have more for you to check out. The program is called the Metabolic Madness Workout Bundle, and it’s hundreds of quick-hitting, fat-torching KB workouts like the one I’m sharing with you today. Learn more here –>> http://bit.ly/funkhiitbundleaccess
Normally I like to hit the gym first thing in the morning, but we got a big winter storm overnight. So instead, I decided to do a basement KB workout today.
You can’t go wrong with the “Fight Gone Bad” – style format. (The Fight Gone Bad workout is a popular CrossFit workout that consists of three rounds of five different exercises done for 60 seconds each. The goal is to complete as many reps as possible in each round.) You’ll hit all your major muscle groups with this one, finish off with some targeted ab work, and get some cardio too!
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Kettlebell FGB Style “Basement Badass” Workout
WARM UP – Do each move for approx 30 seconds at low-to-medium intensity; no rest between moves; do 2 rounds total:
– Seal Jacks – Leg Swings – Spider Climbs – Bodyweight Squats
PART 1 (FGB-style KB circuit) – Do each move for 60 seconds at medium-to-high intensity; rest 0 seconds between moves; rest 60-90 seconds between rounds; do 4 rounds total:
– Two Hand KB Swings (go heavy as possible; put KB down for a few seconds after every 5 reps) – Spiderman Push Ups – KB Goblet Split Squats (switch legs 1/2 way) – Heavy Resistance Band Hammer Curls – Total Body Extensions
PART 2 (abs circuit) – Do each move for 30 seconds at medium-to-high intensity; rest 15 seconds between moves; no rest between rounds; do 3 rounds total:
If you enjoy this Kettlebell FGB Style “Basement Badass” Workout, then I have more for you to check out.
The program is called the Metabolic Madness Workout Bundle, and it’s hundreds of quick-hitting, fat-torching KB workouts like the one I’m sharing with you today.
