— 14 KB snatch (7 per side) (16k women / 24k men) — 12 diamond push ups — 10 KB tactical lunge (10 per side) (12k women / 20k men) — 14 Australian pull ups (same as inverted or recline rows; your body is horizontal, “down under” the bar) — 25 power jacks (like a jumping jack, but drop into a squat at the bottom of each rep)
Like this workout? Stay tuned, the 28-day “300” Kettlebell Challenge 2.0 opens for registration later this week!
– Forest Vance Master of Science, Human Movement Kettlebell Expert Over 40 Training Specialist KettlebellBasics.net
Since the we put KETTLEBELL GAINZ on sale a couple of days ago, I have gotten several emails asking for a sample workout from the program.
So, by popular demand, I will share one with you today.
KEEP IN MIND – the workout below is taken out of the full 6 week program, so it’s not going to be nearly as effective, done on its own, as a one-off training session.
I’ve also left out:
– The daily mobility / movement flow routine – The off – day HIIT workouts – The dynamic warm up, done before the main workout – The proper way to progress your workouts over the 6 week program – Coaching videos explaining how to do each exercise – Weight recommendations for each exercise, for both men and women
… and a few other things as well. I am doing this in fairness to all who make the commitment to the full 6 week program …
BUT – this sample workout should give you a great idea of what you’re getting yourself into!
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Kettlebell GAINZ – Week 1, Workout A
1 – Goblet Squat / Pull Up Superset
Start by doing 8 goblet squats. (M suggested weight = 44 to 70 pounds; W suggested weight 26 to 44 pounds) Follow the KB squats with 1 pull up. Do 10 goblet squats. Do 2 pull ups. Do 12 goblet squats. Do 3 pull ups. *If pull ups too EASY – do 2 / 4 / 6 reps instead *If pull ups too HARD – do 8 / 10 / 12 reps instead on the inverted row After completing the ladder, rest about :60 and repeat.
2 – Renegade Rows (M suggested weight 35 to 54 pounds; W suggested weight 26 to 35 pounds)
Perform 4 sets of 10 reps (5 per side); resting about 45-60 seconds between sets. *If only 1 KB – perform in push up position w off hand on the ground, and “shuffle” back and forth and switch reps every time
3 – Snatches (M suggested weight 44 to 53 pounds; women suggested weight 26 to 35 pounds)
Do 50 total, switching hands every 5-10 reps. Time yourself and do all 50 reps as fast as you can. EMPASIZE GREAT FORM AND SAFETY. As your conditioning level / proficiency with the movement improves, strive to improve your time
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Ready to get started?
Kettlebell GAINZ is on sale this week – but the sale ends in a few short days:
We had a group of personal training clients that I had worked with for about 18 months. Things were going along pretty well with their workouts. I was training them two or three times per week. They were maintaining a reasonable level of fitness, getting a little stronger and fitter each month, and feeling fine and healthy.
But there came a time where they wanted to do MORE. They wanted to shift gears on the training, and really focus on adding some muscle and strength. They wanted to push the envelope a bit more on the intensity. And they all knew they needed to dial in their nutrition.
So we did a six week “beta test.
The results were nothing short of amazing!
One participant improved his kettlebell pressing strength by 133%.
Another gained 5.5 pounds of muscle, while LOSING three pounds of body fat in the process!
I’ve decided to package up the exact training plan my beta testing group used to achieve such amazing result, and make it available to YOU to implement in your OWN training – at a fraction of the original cost. Learn more and get the program at the link below:
One of “finishers” we incorporated with this group was the one I show in today’s video. It helped to get that short cardio spike at the end of our strength sessions to help really feel like we left everything on the table for the day, PLUS it helped us practice our kettlebell snatch form in the process:
Kettlebell GAINZ is the definitive guide to gaining strength and muscle with kettlebells – while staying lean, athletic, and in great condition, at the same time!
People got some amazing results in our “beta” group, gaining up to 133% on their strength and adding up to 5.5 pounds of muscle in six weeks! Click here to learn more.
Here’s how it works:
— First thing to complete on signing up is the Kettlebell GAINZ baseline fitness testing. This is a series of simple kettlebell and bodyweight – based fitness “tests” you’ll take both at the beginning and end of the 6 week program. It’s a SPECIFIC and QUANTIFIABLE way to measure your progress!
— The Kettlebell GAINZ training plan is broken into weekly “lessons”. Each week builds on the previous, so you’ll consistently challenge yourself, and make measurable progress, throughout the program.
— This is one of – if not THE – most detailed training plan I’ve ever put together. In working with tens of thousands of customers and clients online over the last six years, I’ve learned what works – and what doesn’t! – when it comes to the most effective way to program and coach kettlebell workouts on the internet.
— For every kettlebell move in the program, I link to a video breaking how to do the exercise – so that you’ll know how to complete every move, with perfect form.
— This is a COMPLETE training plan – so in addition to the three-times-per-week kettlebell workouts, you also get a daily mobility routine, dynamic warm ups, HIIT routines to perform 2-3x per week to get even faster results, and MUCH more.
You’ll also get the “Athletic GAINZ” diet plan – the eating approach I personally have adopted – as well as my top clients have adopted as well – to achieve next-level fitness results … AND a copy of my “Kettlebell Training Basics” package – 18 ADDITIONAL weeks of kettlebell workouts – so that you will have workouts to use moving forward after the initial six week training is over.
So if you are looking to get strong, fast … while staying in top shape at the SAME TIME … Kettlebell GAINZ is for you:
Check out this free sample workout, and grab a full week of this new program for free (for a limited time) at the link here! https://bit.ly/300kbchallengesample
*Prescribed weights = 24k men / 16k women
ADVANCED VERSION
20 snatch / side
5 burpees
10 bodyweight squats
15 snatch / side
5 burpees
10 bodyweight squats
10 snatch / side
5 burpees
10 bodyweight squats
5 snatch / side
5 burpees
10 bodyweight squats
BEGINNER / INTERMEDIATE VERSION
15 snatch / side
5 burpees
10 bodyweight squats
10 snatch / side
5 burpees
10 bodyweight squats
5 snatch / side
5 burpees
10 bodyweight squats
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Get a full week my “300” KB Challenge program for free (for a limited time) at the link here!
The EMOM Kettlebell Challenge 3.0 kicks off Monday, February 15th! Learn more and sign up here -> https://bit.ly/kbemomchallenge2
This could be just the jump start you need to help you get your fitness back on track, OR take your results to the next level.
We are filming videos for week one of the program today, and I wanted to share a sample workout with you – I am really pumped about this one, it’s going to be a lot of fun:
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EMOM Kettlebell Challenge 3.0 [sample workout]
EMOM = At the top of each minute you will complete the reps listed. Whatever time is left in the minute is your rest and transition time.
EMOM Circuit 1
1 – 1-Arm KB Squat Thrust – 8/ea (Women:12k+,Men: 20k+) 2 – Push-ups – Men 15, women 10
Complete 3 rounds
Cardio Interruptor – Complete 1 round AFAP (as fast as possible)
100 KB Swings (Women:16k+,Men: 24k+)
EMOM Circuit 2
1 – 1-Arm KB Floor Press – 8/ea (Women:12k+,Men: 20k+) 2 – Mountain Climbers – 30 each leg
Complete 3 rounds
Finisher – Complete 1 round AFAP (as fast as possible)
100 Bodyweight Jump Squats
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Join the Challenge, and you will get a full 28 days of KB workout programming, just like this. You will know exactly what workouts to do and when to do them. And best of all, you can reach your fat loss, lean muscle, and performance goals with just three to four, 20-30 minute KB workouts per week. Learn more and sign up here -> https://bit.ly/kbemomchallenge2
If you’re looking for a kettlebell workout that burns the most calories, give this one a try.
And if you loved this workout, stay tuned – registration for our 28-day Kettlebell EMOM Challenge opens later this week.
-Forest Vance Master of Science, Human Movement Certified Kettlebell Instructor KettlebellBasics.net
PS – REMINDER – you can’t out-train a bad diet. However, you may be frustrated, confused, or misinformed when it comes to exactly what to eat and when to eat it to reach your goals. When you sign up for the 28-day KB EMOM Challenge, we’ll work to help you get your nutrition dialed in too, so that you can FINALLY reach your goals, and STAY there. Keep an eye out, registration opens soon, and we officially start on Monday, February 15th.
One can learn a lot from the old-time strongmen. They could perform incredible feats of strength. They were able to accomplish this over one hundred years ago, before many modern training methods were invented. And they had incredible physiques!
Authur Saxon was one of the most famous old-time strongmen. Here is a picture of him lifting 300lbs over his head with one hand:
Other examples of amazing feasts of strength are:
Joe Holtom’s “cannonball catch”, where he would stand opposite to a cannon and catch the ball with his bare hands, absorbing the impact with his chest.
The ‘French Hercules’, Pierre Gasnier breaking a metal chain that was wrapped around his rib cage
They were able to accomplish these feats of strength and incredible physiques over one hundreds years ago, before modern training methods were invented. How did they do it? Find out more in the complete course HERE. I also have a sample of what an old-time strongman workout might look like for you to check out. Some of the principles used are:
Training for maximal strength – the idea was to be functional with your training, and actually get strong instead of just looking it
Frequency / practice – instead of the “bro split” – type workout where you hit each muscle group once per week, to gain strength as fast as possible, they hit each muscle group much more frequently (in this example, three times per week)
Training to get stronger, not tired or sore – so that they could come back and work out again faster, and make more rapdid strength gains
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“Old Time Strongman” KB/BW/BB Workout
This workout would be repeated 3x per week. Do three to four rounds of it, “circuit” – style:
Pull Ups – 1-10 reps, stop 2-3 reps short of failure
Turkish Get Ups – 1 per side
Zercher Squat – 5 (use around 75% of max, stop 2-3 reps short of failure)
KB press – 5 per side (use around 75% of max, stop 2-3 reps short of failure)
KB swing – 12
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Finally, the old-time strongmen not only performed at a high level, but they looked incredible. They were lean and muscular. NOT jacked and swole like the ‘rioded-out bodybuilders of today, but a much more asthetically pleasing look. In order to attain this type of physique, follow the general training methods outlined in today’s article. Nutrition and other lifestyle factors are important too – learn more about all of it HERE in the full “Classic Body Now” course.
To sum up, one can learn a lot from the old-time strongmen. These men performed amazing feats of strength, before modern workouts or diet approaches or even performance enhancing drugs that so many use today. And they looked the part! For a full training plan that will show you how to train, perform, and look like an old-time strongman, check out the course at the link below:
