We are doing a sample workout from the CORE Kettlebell Challenge today. This one is called “Animal” – give it try, and see how you like it.
It’s workout #3 from the book. You’ll rotate through lots of different workouts like this for 40 days in the full program. They are short, sharp sessions that work your whole body, and most of them can be done with just a single KB in around 20 minutes.
You’ll burn fat, build lean muscle, and get into amazing shape!
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KB Challenge Workout #3 – “Animal”
Get five rounds of the circuit below as fast as you can:
–7 burpees
–7 one arm KB swings per side (8k women / 16k men)
We are on a roll with these 10-minute KB workouts, people are loving them!
Here’s the thing – turns out you CAN get a real, productive, full-body workouts in just 10 minutes with just a single kettlebell, if you know what you’re doing.
Is it as good as a full 30 or 45 minute session? Are you going to gain slabs of lean mass, while getting your bodyfat into single digits at the same time, doing just three of these 10-minute workouts per week?
NO! 🙂
I give it to you straight man.
HOWEVER, these little sessions ARE a great start! I think you will be surprised at how tough they are. You can get them in for a little extra work any time. And they’re awesome to finish off your current workout with a “bang”. I can see why they are popular!
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10 Minute Kettlebell Workout #4
Set your timer for 10 minutes; get as many rounds as you can of:
Get my best-selling eBook, “The CORE Kettlebell Challenge” – 40 days to lose fat, improve performance, change your mind and change your life. $25+ everyday value, FREE now with your purchase of Bodyweight Strong. Click here for more details and to order now. And hurry, this deal ends at Sunday, May 23rd at 11:59 pm PST -> https://forestvance.lpages.co/bodyweight-strong-social/
Do as many reps as you can of each exercise in 30 seconds. No rest between moves; 30 seconds rest between rounds; repeat sequence four times total:
KB Rack Lunge (right side rounds 1+3, left side rounds 2+4)
Push Up
One-Arm KB Swing (right side rounds 1+3, left side rounds 2+4)
Burpees
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When you pick up a copy of Bodyweight Strong this week, my twelve week program designed to help you triple your strength, save your joints, and gain up to 7-10 pounds of lean chiseled muscle in only 12 weeks using just your own body weight:
I am also going to hook you up with a copy of my best-selling ebook, “The CORE Kettlebell Challenge”, 100% free!
Click the link below for more info and to order now:
If you train at home, in your garage, etc. and have limited access to equipment – but still want to gain strength and/or muscle…
If you are beat down from years of hard training and heavy lifting and are looking for an alternative training method…
If you love training hard and heavy, but just want a break / change up from your normal routine…
You will LOVE these programs.
Bodyweight Strong has sold almost 10,000 copies for a good reason. You will learn the skill of building strength and lean muscle with just your own bodyweight – something you can use for life!
The CORE Kettlebell Challenge is my “flagship” kettlebell training plan that I refer all new clients to start with. You will learn a little about me and story – how I went from NFL offensive lineman to out-of-shape in-active guy to 80 pounds weight loss and now helping people around the world transform their bodies and lives with kettlebells. Plus you get an awesome 40-day training plan to transform into a lean, mean, kettlebell-swinging machine!
We have them both on a “2-for-1” special, this week only. Click the link below for more info and to order now:
If you’re just getting started with KBs, women should go with an 8k/18 pound ‘bell for this one, men a 16k/35 pound.
If you’re more advanced, feel free to up the weight!
You can also feel free to “scale down” the jumping jacks and burpees to some sort of more low-impact version, OR “scale them up” by doing power jacks, two-push up burpees, etc etc.
Take the next step to your kettlebell fitness goals with 19+ more workouts like this one, organized into a full 40-day program.
More details coming later this week.
Stay tuned!
-Forest Vance, Kettlebell Expert, Over 40 Training Specialist, KettlebellBasics.net
Got a new video for you to check out over on the YouTubes!!
This is #2 in our “10 minute KB workouts for fat loss” series.
You’ll build lean, functional muscle… you’ll work all your major muscle groups, getting both a strength AND cardio workout at the same time… and you’ll do it in a SUPER time-efficient way, because it can be done anywhere with just a single ‘bell!
In addition to these short KB workouts, if you are looking to “injury-proof” your joints and have a healthy body at any age, I also recommend adding on the exercises at the page below:
With workouts like this one, you’ll start burning extra fat, you’ll start challenging yourself more while at the same time taking it easier on your body, and maybe best of all you’ll have a convenient workout you can do any time, any place!
Check out our upcoming 28-day KB MRT Challenge for more workouts like this put into a complete program, plus coaching and support from me and my team: 28-day KB MRT Challenge (starts Monday, May 10th, 2021)
If you are looking to shed the fat, gain the muscles, and do it in a way that’s time-efficient and “location independent” (can be done any time, any place!), kettlebells are hard to beat.
You can use workouts like this one:
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Kettlebell MRT Workout – “Show & Improve”
PART 1 – Do four Turkish get ups per side. If you can, get two or three KBs, and slowly build up / increase weight each set. Your challenge is do more than last time. You have five minutes to complete this.
PART 2 – Do the following circuit four times, resting for 1 minute between circuits. Each exercise should be performed for 20 seconds:
–Kettlebell push press (30 seconds per side)
–“Bottom 1/2 “ split squats (just do the bottom half of the ROM) (:30 per side)
–Cross-Body Mountain Climber + push ups
–Jumping jacks
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And you will be in the best shape ever, in a shorter time than you think!
We start our next “Kettlebell MRT” phase this coming Monday, May 10th, so it’s perfect timing to join me and my team in coaching you to reach these goals. I’ll send out a link where you can sign up and join us tomorrow! Stay tuned, talk soon –
Don’t let the name scare you…the exercise itself will do that just fine…
When you’re training at home, you likely don’t have access to a leg extension machine for targeting the quads (and honestly, most leg extension machines aren’t that great for your knees anyway).
This exercise takes a Walking Lunge and changes it around so that you’re holding the KB BEHIND your legs. Instead of focusing on pushing yourself up with the front leg, like with a normal walking lunge, and which is where knee stress can be an issue, you focus on straightening out the BACK leg against the resistance of the kettlebell. Then you step forward onto the other leg.
Go up and down your floor a few times…until your quads turn to pudding.
You don’t need much weight for this one. Just focus on extending that back leg on every single rep in order to come up and your quads will have no choice but to fire.
For an extra stretch on the quads, at the bottom of each rep, when your back knee is on the floor, you can also lean your torso back a bit, then extend your leg. This makes the exercise that much worse… (in a good way…and yes, there is such a thing)…
Watch the video that shows you how to do the exercise here ->
One thing I’m always doing is looking for new, innovative exercises to add into workouts.
A resource like this one is invaluable if you are doing the same:
It contains 277 incredibly effective exercises (like the One Leg Glute Deadlift) you can do with just basic equipment.
If you are more of an intermediate/advanced trainee, and you understand the basics of program design, this tool is invaluable.
For example, yesterday I was designing workouts for our studio clients for the coming month. I had a slot where I was looking to plug in a single leg hinge movement for four sets of 8. We had done SLDL’s for the last couple of cycles, I wanted something to give a similar effect, but also wanted to change it up from a physical and mental stimulus perspective. I found what I needed in this guide!!
This book has a ton of exercises for every major muscle group in your body…chest, biceps, triceps, back, traps, quads, hamstrings, glutes, shoulders, calves, and abs…
…literally everything you need for a complete workout using just a few pieces of equipment.
