Whenever you’re dealing with a lack of progress, the solution usually involves switching things up and challenging yourself with a brand spankin’ new training regimen. When it comes to Kettlebell Training, you have three incredible options:
Kettlebell Challenge Workouts
If all you had was 20 minutes, a single Kettlebell, and your own bodyweight, what would you do? This question is best answered by former football player, certified Kettlebell trainer, and bootcamp instructor Forest Vance.
Vance is the perfect man to answer this question. He deals with clients on a daily basis who have super-busy schedules and minimal time to devote to exercise. He himself is a living testament to the power of short, intense workouts.
In fact, after his football days, Vance’s weight ballooned up to 310 pounds. Once he hit this tipping point, Vance made a commitment to get back into shape.
Forest began implementing all he had learned during his time as an athlete, and ended up losing 64 pounds over the next 7 months! Thats an average of 9.14 lbs of fat loss per month!
That’s quite an incredible transformation!
What Forest realized was that as an athlete, body composition was rarely his first priority. His first priority was PERFORMANCE. This means that every time he walked into the gym, the goal was to do more pushups, or add more weight to his squat, or to run faster.
This performance-based approach is what accelerated his results, and is the approach that Forest Vance uses with all of his clients.
Now, in order to bring this training concept to the masses, Forest came out with “Kettlebell Challenge Workouts.” These workouts make training fun and fast. But most of all, they give you results.
Here is a sample workout from the program:
300 Snatch ‘n’ Swing Kettlebell Challenge
Hand-to-Hand KB Swings
One Hand KB Swings
Two Hand KB Swings
Start with 50 Snatches, any combination you want. Then switch to 50 Hand-to-Hand Swings. When you are finished do 100 One Hand Swings and end with 100 Two Hand Swings. This challenge should be done as fast as possible. This will be tough so try to improve every time you try it!
Prescribed weight for this one – 24k for guys, 16k for the ladies.
To learn more about Vance’s Kettlebell Challenge Workouts, check out KettlebellChallengeWorkouts.com (Click Here)
Kettlebell Fat Loss Workouts
The program I am about to introduce is a smart, highly effective way to get into awesome shape…especially when you have a wife, 5 kids, and 2 businesses to run!
Chris Lopez is Turbulence Training certified, RKC certified Kettlebell instructor, and Toronto’s most sought-after personal trainer. After having his 3rd child, Mr. Lopez discovered the powerful, time-saving ability of Kettlebells.
He teamed up with his best bud and fitness guru Craig Ballantyne of Turbulence Training fame, and created the Turbulence Training Kettlebell Revolution program. This program combines the powerful Turbulence Training fitness philosophy with Kettlebell training to get you fast results in half the time.
Now, the partnership with Craig Ballantyne is something to be celebrated. Craig has been one of my favorite trainers for a very long time. It is actually because of Craig Ballantyne’s endorsement that I picked up this program.
In order for Ballantyne to endorse a product, he needs to KNOW it works. So for 90 days, Coach Ballantyne cautiously observed how Coach Lopez trained his clients.
Now, this might sound somewhat ridiculous, but as Craig began to accept Lopez’s training methods, they began to have debates of fat loss techniques. One very important discussion they had involved determining which exercise was the BEST fat burning exercise.
I personally would have LOVED to listen in on that debate!
Craig Ballantyne began to use Kettlebells in his monthly workouts and the reception was incredible! People started to email him asking him when he was going to come out with a Kettlebell-only routine!
Well, the demand was there, so Ballantyne and Lopez teamed up to bring you the Turbulence Training Kettlebell Revolution! This was actually the first full Kettlebell program I used when I first began training with them.
Prior to Mr. Lopez’s program, I was not following a solid Kettlebell routine. A basically just did a few swings at the end of my regular routine, and tried my hand at learning some other drills.
But really, it was the TT Kettlebell Revolution program that really helped me understand how to best use Kettlebells to achieve your fitness goals. If you want to learn more about this incredible program, then go to KettlebellWorkouts.com (Click Here)
21 Day Kettlebell Swing Challenge
Very simply, the best Kettlebell fat loss exercise IMHO is the Kettlebell Swing. This is why certified instructor Josh Hillis came out with the 21 Day Kettlebell Swing Challenge.
There are many Kettlebell Swing challenges out there. In fact, there is a very famous 10,000 swings challenge out there, where you attempt to perform 10,000 swings in 30 days, or an average of 300 – 350 swings per day.
Performing such a high volume of swings is a very daunting task, and can take up a lot of time, especially for a beginner. After you hit the 20-minute mark, motivating yourself to do another couple dozen swings.
And, by the end of the week, you’re so burned out that you don’t want to even THINK about Kettlebells. Trust me, I have never made it past the 3rd day on such challenges. Either my body gives up, or my mind gives up.
With Hillis’ training regimen, neither body, nor your mind will give up. He has devised a very simple way to get you doing high-repetition Kettlebell swings.
Here’s the secret: INTERVALS
Instead of doing 15-20 sets of 15-20 reps per set, as was my usual approach, performing intervals allows you to focus on technique, and then stop the movement after 15-30 seconds (depending on the length of the interval).
Another problem with such challenges is that after the 5th or 6th set, you get so tired that you begin resting too long. This prolongs the workout, and you lose the cardio benefit of the exercise.
By keeping the rest periods short, you are giving your body JUST ENOUGH rest to recover for the next interval. After 5 intervals, you are spent, and you feel as though you’ve just done 1000 swings.
In other words, get the benefit of 1000 swings without actually DOING 1000 swings.
A second key component to the design of the “21-Day Kettlebell Swing Challenge,” is that you rotate between light, medium, and heavy days. So one day, you workout for 5 minutes, and another day you workout for 15 minutes.
Rotating between light, medium, and heavy days is a tried and true weightlifting technique which allows you to train at a high frequency without getting burned out. Applying this same concept to Kettlebell training is anything short of GENIUS!
As you can see, I am in LOVE with this program. If you’re looking for a quick, 3-week challenge workout to help you lose some stubborn fat, then you need to grab hold of the 21-Day Kettlebell Swing Challenge program here: (CLICK HERE).
The Kettlebell is an incredible training tool. But it’s just a tool. Without the right program, the tool is useless. These three programs are more than sufficient in helping you lose fat, gain muscle, and get into incredible shape!