Get More Boot Camp Clients with Kettlebell Challenge Workouts
Forest Vance, MS, RKC II
author, Kettlebell Challenge Workouts
I use kettlebell challenge workouts at my Sacramento, CA boot camp on a regular basis, and my clients absolutely LOVE them.
In fact, these workouts are a HUGE factor in the success of our facility, and why our studio has grown to the level it has so quickly. (As of the writing of this post, we’re at over 100 active boot camp/semi private clients, and generating mulitple six figures per year of revenue from just our group training programs alone.)
These workouts are fun. They’ll get your clients results. Both of these things will get them to stay (and pay) longer, AND refer more of their friends, family and co-workers … which, in the long run, means more success and $$ for you!! 😉
Here’s a basic kettlebell challenge workout that you can use with your group training clients right away:
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In today’s video, a special one for my friend Georgette, we’re going to talk a little bit about kettlebell challenge workouts and why they are so great. And how you can use them with your training clients to help them get better results.
Kettlebell challenge workouts are used at my gym once a month in my boot camps and small group sessions. It’s a great way to gauge people’s progress and test how people are improving over time but also have fun in the process. We’re big into kettlebells at my gym so we always incorporate them into the challenge workouts.
So let me show you an example of what one of these workouts looks like.
This is going to use two basic movements: the kettlebell swing and the Turkish get up. These two moves form the foundation of hardstyle kettlebell training.
Something you should note – we have a prescribed weight for these workouts. We can standardize everyone as a group and we can compare everyone’s times. Then people can go back and see how they are progressing over time. So the standard weight for men on this is going to be 20k and for women it is a 12k. That doesn’t mean that everyone has to use that but that is the weight you want to be shooting for to use eventually.
So we’ll start with three Turkish get ups each side. I’ll demonstrate one for you.
A few basics of the get up. Make sure the bell is even with the shoulder. Start off by pulling it into your frame. Roll to your back and punch it up. Make sure you drive off that right heel. Go to the elbow and push yourself up away from the floor. Sweep the foot through and get to your good lunge position. Brace the abs, stand up and bring the feet together and then we reverse the motion.
An option you have is that you can either do a windshield wiper or you can open up this foot to bring it back down. So you’re going to go three continuous on the same side. Then you’ll switch sides and do three continuously on the other side.
Then you’ll do 25 two-hand kettlebell swings. Set the ‘bell down and go into two Turkish get ups on the right and two on the left. Then do 20 kettlebell swings. End with one Turkish get up on the right and left and 15 kettlebell swings.
Do that entire sequence as fast as possible.
One last thing before we go. If you want to increase the intensity of the workout you can also do a set of swings after each turkish get up set. For more advanced trainees you’d do three turkish get ups, 25 swings. Three turkish get ups left, 25 swings. Two turkish get ups right, 20 swings. Two turkish get ups left, 20 swings and down that ladder.
That’s your kettlebell challenge workout! I hope you enjoyed that one. I hope that is something that you can incorporate into your workouts and use with your clients.
Train hard, and talk soon –
If you liked this workout, check out Forest’s new full kettlebell program at kettlebell challenge workouts http://georgettepann.com/kbchallenge