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.
The Start and Stop Swing: A Kettlebell Exercise for Strength
Most people think of the kettlebell as a cardio / conditioning tool, but it can also be used for building strength and muscle. Lifting heavy weights on a regular basis is key to getting stronger, so it’s important to pick exercises where you can move a lot of weight. The start and stop swing is a great choice for this goal.
To perform the start and stop swing, start in a STANDING position with your abs braced, your shoulders down and back, and your body ready to rock. Then, pass the KB back, swing it up to approx chest level, swing it back, and park it on the ground after EVERY REP.
The start and stop kettlebell swing is a great move for many reasons. Some benefits include the ability to handle progressive overload, practice with starting and stopping positions, using latissimus dorsi muscles, and staying in a safe position. These are just a few of the reasons you should add the kettlebell swing to your strength training today!
I’ve got this question a few times over the last couple of days from folks interested in our upcoming 5×5 Kettlebell Challenge, so let me do my best to explain!
The original 5×5 workout is a strength training program that was popularized by Bill Starr in the 1970s. The program involves performing 5 sets of 5 reps of a chosen exercise, with the goal of increasing strength and size.
The 5×5 workout is typically done with compound exercises such as the squat, bench press, and deadlift.
However, in our upcoming 28-day Challenge, we are going to adapt this tried-and-true training method to, you guessed it – the kettlebell!
Here’s an example of what a day’s training might look like:
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Kettlebell 5×5 Workout – Sample Day
PART 1 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:
— Single / Double KB Snatch — Single / Double KB Split Squat
PART 2 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:
— Single / Double KB Floor Press — Single / Double KB Row
See, with the original program, once you can do five sets of five reps with a given weight, you just bump up the load – which is pretty straight forward if you’re using a barbell.
With kettlebells however, you typically have bigger jumps in weight – so we need to get a little more creative, and adjust things like tempo, rest period, exercise variation difficulty, etc.
These details are what we cover in the Challenge coaching and materials, and this is why you should sign up!
The original 5×5 workout is a strength training program that was developed by Bill Starr in the 1970s. The program involves performing 5 sets of 5 reps of a chosen exercise, with the goal of increasing strength and size.
The 5×5 workout is typically done with compound exercises such as the squat, bench press, and deadlift. However, we are going to adapt this tried-and-true training method to, you guessed it – the kettlebell!
Give this 5×5 kettlebell workout a try, and if you like it, stay tuned – our 28-day 5×5 Kettlebell Challenge opens for registration later this week:
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Kettlebell 5×5 Workout
PART 1 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:
— Single / Double KB Press — Single / Double KB Renegade Row
PART 2 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:
— Single / Double KB Front Squat — Single / Double KB Swing
The 300-rep KB Challenge Workout is a full-body workout that will test your endurance, stamina, and strength. This workout is not for the faint of heart – it is a true test of your fitness level. Are you up for the challenge?
300-rep KB Challenge Workout
Perform 10 reps of each exercise. Do one move after the other with little to no rest in between. Do two rounds as fast as possible:
Two hand KB swings
Standard push ups
Walking lunge (10 reps per side)
One arm KB rows (10 reps per side)
Jumping jacks
One hand KB swings (10 reps per side)
Close push ups
Alternating reverse lunge (10 reps per side)
One arm KB rows (10 reps per side)
Seal jacks
If you enjoyed this 300-rep KB Challenge workout, you’ll love the full program! The program includes 4 weeks of challenging workouts, designed to help you build strength and endurance. Click the link below to check out a free sample week:
One technique that’s been popular in strength circles for several decades is called “pre-exhaustion” training.
The idea is to pair an isolation move with a compound one for the same muscle group. For example, you might do flys before you bench press, or leg extensions before you squat.
In theory, the strategy allows for more muscle recruitment because supporting muscles no longer serve as limiting factors in an all-out set. Lighter weights must also be used with the compound movements, so injury risk is also reduced.
I think one of the big problems with this method is that it really only works best for very advanced lifters. If you can bench press 600 pounds for example, doing sets of five at 450-500 pounds is just incredibly taxing on the body and joints. Not to mention risky. But for 99% of people who are not lifting THAT much weight in the first place, it actually takes away from your objective, which is to use enough load to actually overload the muscle enough to grow.
For the majority of people who want to get stronger and add muscle, but still go easy on their body, I think there is a better method. It’s called Time-Volume Training.
Time-volume training uses something called training density instead. This method goes easier on your body, but still allows you to use an adequate load to stimulate the muscle.
More on how it all works HERE, but basically, density is a measure of how much work you can do in a certain timeframe. For example, if you bench press 200 lbs twenty times in 10 minutes, that works out to a “density” of 400 pounds per minute. If you can do 25 reps in 10 minutes next workout, that’s a density of 500 pounds per minute.
This increase in density means an increase in total workload, and your body responds to that training stimulus by building MUSCLE.
Check out the details on how it all works and pick up a copy of the program at the link below:
“Cyber Monday is a marketing term for e-commerce transactions on the Monday after Thanksgiving in the United States.”
It also offers a way for smaller retail websites to compete with larger chains… and that’s where YOU can benefit today!
To celebrate, we’re having a Cyber Monday sale on all of our best-selling products and courses at Kettlebell Basics. Check out the deals at the link below:
