4th of July Kettlebell Workout – The “247” Challenge
PART 1 – Do three rounds of the circuit below for time:
– 5 one arm KB press per side (8k/12k women – 16k/20k men) – 8 KB suitcase lunge per side (8k/12k women – 16k/20k men) – 12 one arm KB row per side (8k/12k women – 16k/20k men) – 10 burpees
PART 2 – After resting for a minute or two, finish the workout with 67 two-hand KB swings (12k/16k women – 24k/28k men) in as few sets as possible.
In our upcoming “Summer Strength Upgrade” Challenge, you will be on track to swing and get up with a heavier kettlebell by the end of 28 days – guaranteed! (details here)
You’ll build power and lean muscle, while protecting your body and joints at the same time.
Let’s swing through a sample workout, shall we? (pun intended)
28-day KB Strength Challenge – Sample Workout
(Week 1 / Day 1 – Swing Focus / Lower Body + Abs)
PART 1 – EMOM – Set your timer for 60 second intervals. Do the prescribed number of reps at the top of the minute. Your rest is the time from when you complete your set until the next minute starts. Repeat for four rounds total:
— Swings – 15 two hand (beginner) OR 8 per side one hand (intermediate / advanced)
— HardStyle plank – :30
PART 2 – FOR TIME – Complete four rounds of the superset below as fast as possible:
— KB Goblet Squats – 12 (beginner) OR KB Rack Squats – 6 per side (intermediate / advanced)
— side plank – :15 per side
PART 3 – TABATA – Do as many reps as you can of exercise one in 20 seconds. Rest for 10 seconds. Do as many reps as you can of exercise two in 20 seconds. Rest for 10 seconds. Repeat for four rounds total:
— KB Tactical Lunge
— Spider-Burpees
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That’s just a little taste of what you’ll experience in my upcoming “Summer Strength Upgrade” Challenge. With workouts like this just three times per week, you’ll be on the path to swinging and getting up with a heavier KB by the end of 28 days – I guarantee it!
As we age, our bodies change and we have to adapt our workout routines accordingly.
What worked when we were in our 20s and 30s isn’t necessarily going to cut it when we’re over 40!
This can be a challenge, but it’s not impossible.
One thing that can help you make the fastest progress in the shortest (and least painful) amount of time is having an expertly designed kettlebell training plan. –https://forestvance.wufoo.com/forms/m1v0k7ei0jwyhi5/ Just think about how much progress you could make if I designed a workout specifically for you, and you started really paying attention to the kind of detail in Troy’s sample workout below:
Troy is 46 years old. His main goal is to lose 23 pounds of fat in the next 90 days. Because of a stubborn shoulder injury, we’re not doing too many exercises that involve lifting over his head.
Troy’s a busy man! He plays basketball twice a week for a couple of hours each time. Plus, he works about 50 hours a week and has two kids in middle and high school. So, he doesn’t have a lot of free time.
Despite his busy schedule, Troy’s committed to doing three full-body workouts with kettlebells each week. We’ve also added two High-Intensity Interval Training (HIIT) sessions for him.
Troy does his workout exactly as we plan it every day. He keeps track of his progress in my app. I check it regularly and give him feedback. I also make sure he’s doing his workouts as he should be.
We often adjust his workouts and give him pointers to help him reach his goal. We’re guiding Troy every step of the way to make sure he gets the results he wants.
SAMPLE WORKOUT
(warm up) 10 KB deadlifts 10 two hand swings 5 one hand swings per side (main workout) 1 – ONE ARM KB SWINGS
7 per side, 14 total – on the minute, every minute, for 5 minutes
WEEK 2 – add one rep 1st two sets WEEK 3 – add one rep to 1st four sets WEEK 4 – do all sets 8/8
2 – SUPERSET
Push ups – :30 Tactical lunges with kettlebell – :60 Do 3 rounds total 3 – FINISHER Every minute, on the minute, for 6 minutes, do:
(minute 1,3,5)
1 burpee 1 KB clean and squat – right 1 burpee 1 KB clean and squat – left 1 burpee 1 KB clean and squat – right
(minute 2,4,6)
1 burpee 1 KB clean and squat – left 1 burpee 1 KB clean and squat – right 1 burpee 1 KB clean and squat – left
— Now that you’ve seen a sample workout, do you want to get one of the available “KB Fit Over 40” spots I have open this week? Click the link, then fill out the short application at the link below: -> https://forestvance.wufoo.com/forms/m1v0k7ei0jwyhi5/
Train hard, talk soon! – -Forest Vance Master of Science, Human Movement Certified Kettlebell Instructor Certified Personal Trainer Over 40 Training Specailist KettlebellBasics.net
Last call for my new 4-week KBs for Abs Plan while it’s on launch (with the Holiday yesterday, we’re doing a one-time extension for your very last chance!)
— A complete abs-focused kettlebell training plan (can be used stand-alone OR added on to your current routine) — In-depth nutrition planning – you’ll know EXACTLY what to do to shred the fat and get those abs peeking out by the end of 28 days — Coaching and accountability – you get free admission to my special Kettlebell Abocalypse online event where I’ll take you through a full, real-time KBs for Abs boot camp workout! (also recorded if you can’t make it live)
If you’re looking for an effective and efficient way to work your abs, look no further than this 6-minute kettlebell/bodyweight abs workout finisher. This workout combines core-strengthening exercises with the power of kettlebells and bodyweight movements to create a challenging and highly effective workout!
— 30 sec plank w opposite shoulder touch
— 30 sec 1 arm KB swings
— 30 sec “knee-to-elbow” mountain climbers
— 30 sec 1 arm KB swings (other arm)
Repeat circuit 3x with as little rest as possible between moves.
A recent study conducted by Bret Contreras has provided some interesting insights.
Over 50 ab exercises were put to the test, and the results demonstrated which ones worked best.
I’ll link out at the bottom of this article where you can read about the full results, but the winners for an all-around program that targets the abs, obliques, and low back where:
Turkish Get Ups
Chin ups, Hanging Leg Raises, or Swiss Ball Crunches
RKC Plank, Ab Wheel Rollout, or Bodysaw
Kneeling Cable Lift, Tornado Ball Slam, Landmine, or Reverse Hyper
The trick is, not everyone is able to do these exercises because of equipment limitations etc. So what we do in KETTLEBELL ABOCOLYPSE is take the principles, and adapt them so that you can use KETTLEBELLS!
Take the “Abdominal Armageddon” workout for example:
Do the prescribed number of reps of exercise one. Rest 15 seconds. Do the prescribed number of reps of exercise two. Rest 15 seconds. Continue in the same fashion to complete the full circuit; rest for 30-60 seconds and repeat two more times for a total of three rounds:
— Turkish Get Up – 1 / side
— Lying Kettlebell-Anchored Leg Drops – 10 (min 2-sec negative)
— RKC Plank – :20 hold
— Single-Arm KB Swing – 7 per side
If you liked this workout, sign up for KETTLEBELL ABOCOLYPSE today to gain access to the full 4-week program PLUS our online event where I’ll show you how to execute these moves with perfect form:
Check out this workout called “Abocalypse Now” that only takes 18 minutes using kettlebells.
Get ready to feel the burn… and stay tuned for my upcoming training plan focused on Kettlebells for Abs! It will be available for purchase later this week.
— Forest @ KettlebellBasics.net
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“Abocalypse Now” – 18-min Kettlebells for Abs Workout
PART 1 – Every minute, on the minute, do 6 split squats per side w/ KB in rack position (rack same side as forward foot) – 8k women / 12k men – do 4 rounds total PART 2 – Complex: do as many reps as you can of each exercise in :45. Flow from one move to the next without rest. Rest for approx :60 between rounds. Do 3 rounds total:
KB suitcase reverse lunge (one side for full work period; switch sides after each round) (8k women / 16k men)
KB single leg deadlift (one side for full work period; switch sides after each round) (8k women / 16k men)
Hand-to-hand KB swings (12k women / 20k men)
Push ups (hands elevated, knees, or toes) with plank jack
PART 3 – Do as many reps as you can of each exercise in 30 seconds. Rest for 15 seconds between moves. Repeat for 3 rounds total:
This one is for all the kettlebell fans aged 40 and up who:
— Want every day, functional strength so that they can do all the things they love better and for years to come — Want to get stronger, but want to do it without lifting heavy weights and getting injured in the process — Want their joints, spine, body, and mind to feel 5, 10, up to 20 years younger
We start today, June 5th – register now at the link below:
PART 1 – “Fight Gone Bad” style – 3 RDS 1:00 at each station, with 1:00 rest in between RDS
1:00 KB goat bag swing → KBS
1:00 R arm KB front squats
1:00 5 push ups ->> stand up → 5 push ups → repeat for 1 min
1:00 L arm KB front squats
1:00 x jacks
1:00 rest
FINISHER – Do as many reps as you can of the first exercise in 30 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 30 seconds. Rest for 15 seconds. Do 3 rounds total:
Before we start, here’s a little peek at what the workouts will be like. We’ll focus on a few key areas:
Being flexible and moving easily
Keeping balanced
Making your core strong
All of these things will help you reach the Challenge’s goals- to feel less pain, become stronger in a useful way, and feel up to 20 years younger! Ready? Here’s the workout:
Kettlebell Body Revival – Free Sample Workout
WARM UP – Try to do as many as you can of each exercise in 30 seconds. Don’t rest between exercises. Do this twice:
Alternating Prisoner Lunge
Cross Crawl
Bodyweight Squat
Pushups
Leg Swings (20 secs/side)
PART 1 – Set a timer for 1 minute. At the start of each minute, do the set number of reps. Rest for the rest of the minute. Do this 3-4 times:
Single / Double KB Press x 8
Single / Double KB Front Squat x 8
Horn grab / Double KB Clean x 10
Single Arm KB Row x 12 per side / Inverted row x 15
Total Body Extension x 20
PART 2 – Do as many rounds as you can of these exercises in 7-10 minutes:
Friendly Burpee – 5
Bodyweight / KB Walking Lunge w/ Balance – 8 per leg
HardStyle Plank – :30 hold
Skater hops – 10 per side
COOL DOWN (5 mins) – Hold each of these stretches for 30 seconds:
Forward fold
Sphinx
Child’s pose
That’s a full free workout from our upcoming 28-day Kettlebell Body Revival Challenge.
With workouts like this, in just a month you could feel more awake, flexible, and years younger.
Want to sign up for the whole Challenge? Click this link:
ATTN kettlebell fans aged 50 and up!
(Tier 1 – Beginners)
