This week’s “Lean and Jacked Special” includes TWO full training plans:

1 – HIIT FIT Kettlebell Conditioning (high-intensity KB workouts for extreme conditioning and full-body fat loss)

AND

2 – Hybrid Kettlebell Muscle (my 6-week “hybrid” barbell / kettlebell / bodyweight program for strength and muscle)

Today I’m going to hook you up with a sample muscle-building, strength-jacking, fat-shredding workout from Hybrid Kettlebell Muscle.

The main workouts utilize barbells, kettlebells, and your own bodyweight. HOWEVER – we’ve also built out progressions and options so that you can still complete the workouts, even if all you have is kettlebells. Barbells are NOT required:

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KB STRONG – “Lean and Jacked Special” sample workout

PART 1

Perform five reps of the back squat. (You could alternatively do a double KB front squat if you do not have access to a barbell).

DOUBLE KB FRONT SQUAT – (demo video here in full program)(recommended weight – 8k/12+k (women); 16/20+k (men)

BEGINNER LIFTERS – work on your form first and foremost, don’t worry too much about weight just yet. GENERAL guideline – we typically load two bars when we do this movement w folks just starting out in our group classes @ FVT with 65 to 95 pounds (women) and 95 to 115 pounds (men). If you have a decent fitness base but little lifting experience, this is a good place to start.

INTERMEDIATE / ADVANCED LIFTERS – work up your weight for each of the first two sets; last two sets should be performed at ~75-77% 1RM.

BACK SQUAT – (demo video here in full program)

*Rest ~ 30 seconds, then:

Perform a 20 second side plank hold on each side – (demo video here in full program)

*Rest ~60-90 seconds; repeat rotation three more times for a total of four rounds.

PART 2

Perform three rounds of the circuit below, moving quickly from one exercise to the next and resting as little as possible:

• One hand KB swing – 8 reps per side – (demo video here in full program) (recommended weight – 8k/12+k (women); 16/20+k (men)
• 10 walking goblet lunges (per leg) (recommended weight – 8k/12+k (women); 16/20+k (men) – (demo video here in full program)
• 6 plank-to-push up EACH SIDE – (demo video here in full program)

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Hybrid Kettlebell Muscle is the complete barbell and kettlebell solution for size and strength. HIIT FIT Kettlebell Conditioning will help you get lean at the same time with high-intensity KB workouts for extreme conditioning and full-body fat loss. You have everything to gain, and nothing to lose. Learn more and order now at the link below:

-> Lean and Jacked Special Kettlebell Special

• Forest Vance

– 12 push ups

– 20 one arm KB swings (10 R / 10 L)

– 5 windmills/side

– 8 goblet lunges/side

This workout is done “beat-the-clock” style. So on the minute, every minute, you’ll start a set of a given exercise. Your rest period is the length of time between when you FINISH each exercise and the next 60 second interval starts.

For example – do 12 push ups. If it takes you 30 seconds, you get 30 seconds rest before you start the swings on the next 60 sec interval. If it takes you 10 seconds to do them, you get 50 seconds rest. If it takes you 45 seconds to do them, you get 15 seconds rest. Etc.

Do three to five rounds of the sequence total, using this same work-to-rest ratio.

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Like this workout?

Stay tuned for dozens more, my new-and-updated-for-2022 HIIT FIT Kettlebell Conditioning program goes on sale later this week!

-Forest

I am thrilled about our upcoming 28-day “Drop-a-Size” Kettlebell Challenge.

One of the main focuses is MAX BURN kettlebell sessions… you’ll start with workouts like the sample I’m sharing with you today, and work up to burning up to 1000 calories (or more!) byt the end of the Challenge.

Give this one a try:

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580 Calorie Kettlebell Workout: Drop-A-Size Challenge Free Sample

*Calorie burn estimate is based on the study referenced at the bottom of today’s message where participants burned about 20 calories per minute. RESULTS MAY VARY

1 – (8 mins / 160 calories) – Do as many reps as you can of the first exercise in 60 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 30 seconds. Rest for 15 seconds. Repeat for four sets of each move total:

• Single OR Double KB front squat
• Regular OR knuckle Push ups

2 – (12 mins / 240 calories) – Set your timer to go off every 60 seconds. Do the prescribed number of reps of exercise one starting at the beginning of the first 60 second interval. Your rest period is the time between when you are done and the next minute starts. Repeat for three rounds; non-stop for 12 minutes:

• 10 reverse lunges from deficit per side; add weight w/ KB in suitcase position – RIGHT SIDE
• Plank with alternating shoulder tap – 12 per side
• 10 reverse lunges from deficit per side; add weight w/ KB in suitcase position – LEFT SIDE
• Plank with alternating foot step out – 12 per side

3 – (9 mins / 180 calories) – Set your timer to go off every 60 seconds. Do the prescribed number of reps of exercise one starting at the beginning of the first 60 second interval. Your rest period is the time between when you are done and the next minute starts. Repeat for three rounds; non-stop for 9 minutes:

• 3 “around the world” KB goblet lunges per side
• 12 one arm KB rows per side
• 15 power jacks

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Not only will this workout help you burn maximum fat in miniumum, you’ll ALSO be working on building lean muscle, so that your metabolism will be working faster around the clock!

Add workouts like this to a personalized nutrition plan, and you’ll be on your way to dropping a size over the next 28 days. More info and join us here -> 28-day “Drop-a-Size” Kettlebell Challenge

-Forest Vance @ KettlebellBasics.net

Study – Schnettler, C. ACE FitnessMatters, January/February 2010; vol 16: pp pp 6-10.