I have a guest article for you from my kettlebell expert colleague Forest Vance today … he talks about a training system he’s using with his personal training clients and bootcamps at his kettlebell gym that’s getting some pretty amazing results. Enjoy!
Burpee-Squat-Swing Kettlebell Challenge Workout
Forest Vance, Certified Russian Kettlebell Instructor
author, Kettlebell Challenge Workouts 2.0
Back in my high school and college days, I took a much more “traditional”, bodybuilding-style approach to my workouts. I would train with both free weights and machines, and largely focus on training specific
body parts. I DID get strong, and better at the specific moves I was doing … but looking back, there wasn’t a ton of real-life carry over. In other words, I never felt like my strength in the gym helped much in the real world.
This has totally changed in recent years … and I think one of the biggest factors has been my discovery of kettlebells. KB’s are the ultimate all-around training tool. You train all your muscle groups at once, and focus on athletic-based movement patterns, rather than isolating specific muscle groups.
They prepare you for whatever life throws at you … you get strong and in great condition at the same time. With the end result being, you can do things like go snowboarding, or play a pick up game of basketball, or run a 5k, or whatever else you like to do – and be in great shape to do it!!
Now to get a little more specific with how I set up my kettlebell workouts … one thing I do myself and with my personal training/boot camp clients is regular KB challenge workouts http://georgettepann.com/kbchallenge.
So, today, I have a kettlebell challenge for you to try.
This one is really simple, there’s three exercises- burpees, goblet squats, and two-hand kettlebell swings. These exercises are done in a ladder fashion for time.
So you’re going to start off with one burpee, make sure you clap above your head.
Have your kettlebells set up about 5 feet in front of you so you can do your burpees then take a step forward and do your goblet squats and swings.
So step forward, grab your kettlebell and do two goblet squats. Then do three kettlebell swings and set your kettlebell down.
Step back and go to two burpees, 4 goblet squats, and 6 swings.
Then 3 burpees, 6 squats, 9 swings. Go all the way up the ladder, as fast as possible, until you get to 10 burpees, 20 goblet squats, and 30 swings.
Record your time then come back and do the workout again in a couple of weeks or a month to see if your fitness level improves. This should be in addition to your normal workout program, it’s not a stand alone program. It’s just a fun way to mix it up and challenge yourself physically and mentally. And it’s just a kick ass workout.
That’s all I got for ‘ya today. KB training is THE way to go, if you’re looking to change your body, get into great overall shape, and be ready for whatever life throws at you. More specifically, we use kettlebell challenge workouts as a core programming concept at FVT, with great results. Plug them into your bootcamps to take things to the next level today!
Thanks, and talk soon –
Forest Vance, MS, RKC II
Awesome article, Forest! Thanks again for doing this.
Now, Forest has a brand new training system he has created, that is based around this concept of Kettlebell Challenge Workouts. According to his website, these workouts are a fantastic way to get a killer workout, in a very short amount of time, and have a blast doing it.
The best part is, you can get this very system at a 50% off discount for the next couple of days hours! Click the link below to grab it now:
=> Kettlebell Challenge Workouts 50% off discount
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