Kettlebell Basics

Grab a FREE WEEK of my 300 Kettlebell Challenge at the link below:

👉👉forestvance.kit.com/10887bca24
(Or hit the link in bio!)

Sad? Go swing.

Happy? Go swing.

Bored, stressed, or angry? You already know what to do.

Unless you’re very sick, recover first :)

The Original 300 Workout (+ My Kettlebell Version)

👉 Grab a FREE week of my 300 Kettlebell Challenge here:
https://forestvance.kit.com/10887bca24
(Or hit the link in bio.)

Almost 20 years ago, I tried the infamous “300 Workout,” created by trainer Mark Twight for the cast of the movie 300.

It was brutal.

But it was also one of those workouts that challenged you just as much mentally as physically.

Here’s the original workout:

Complete the following as fast as possible:

25 Pull-Ups
50 Deadlifts — 135 lbs
50 Push-Ups
50 Box Jumps — 24″
50 Floor Wipers — 135 lbs
50 Kettlebell Clean-and-Presses — 25 per arm
25 Pull-Ups

300 total reps.

Obviously, that workout requires quite a bit of equipment—and it’s very demanding.

So I came up with my own at-home, kettlebell-friendly version:

25 Single-Arm KB Rows — 2 sets of 12–14 per arm
50 KB Swings
50 Push-Ups — 3 sets of 15–20
50 Squat Jumps
50 Cross-Body Mountain Climbers — 3 sets of 15–20 per side
50 KB Clean-and-Presses — 25 per arm
25 Single-Arm KB Rows — 2 sets of 12–14 per arm

Give it a shot and see how you do. 💪

Grab a FREE WEEK of my 300 Kettlebell Challenge at the link below:

👉👉forestvance.kit.com/10887bca24 (or hit the link in bio)

Doctor: “Take it easy and stick to light weights for a few weeks.”

Me: “Absolutely.”

Also me the second I get home:

Anyone else have a slightly different definition of “light” when it comes to kettlebells?

Train smart. Modify when you need to. But keep moving.💪⚡🏋️

18-Minute Workout with One Kettlebell for People 50 Years Old and Above

👉 Try one FREE week of Lifetime Kettlebell Fitness 2.0:
https://forestvance.kit.com/01b5ac4df8

Calling all kettlebell lovers age 50 and above!

This workout is designed to help you build strength, boost your energy, stay healthy and capable for the long haul — and yes, look pretty darn good with your shirt off too. 💪

All you need is one kettlebell and 18 minutes.

Do 3 rounds:
30 seconds work / 15 seconds rest
Rest 60 seconds between rounds.

💪 TIER 1 — BEGINNER

* Kettlebell “Goat Bag” Swing → 2-Hand KB Swing
Suggested: 16kg women / 24kg men
* Plank Step-Out
* Bodyweight Squats
* Kettlebell Figure 8 to Hold
Suggested: 8–12kg women / 16–20kg men
* Step-Back Squat Thrust

💪💪 TIER 2 — INTERMEDIATE / ADVANCED

* 2-Hand KB Swing → 1-Arm KB Swing
Suggested: 8–12kg women / 16–20kg men
* Plank Jacks
* KB Goblet Squats
* Kettlebell Figure 8 to Hold
Suggested: 8–12kg women / 16–20kg men
* Squat Thrust → Burpee

This workout is brought to you by Lifetime Kettlebell Fitness 2.0.

👉 Try your first week FREE here:
https://forestvance.kit.com/01b5ac4df8

Why do you train with kettlebells?

For me, it used to be all about performance.

But more and more, it’s about life!

My family and I love Disney, and we just wrapped up a four-day run through all four Disney World parks.

And believe it or not… it’s pretty physical!! :)

We were probably hitting around 20,000 steps a day, spending hours on our feet, carrying stuff around, and getting in and out of rides that require a little extra contortion when you’re a big dude like me.

And that’s one of the things I love about kettlebell training.

It keeps me strong, mobile, conditioned, and ready to actually do the things I want to do.

Want to try the kind of training I’m talking about?

Get a FREE WEEK of my 300 Kettlebell Challenge Workouts!

Grab your free week here:
https://forestvance.kit.com/10887bca24

(Or hit the link in my bio!)

FREE WEEK of my 300 Kettlebell Challenge Workouts:

https://forestvance.kit.com/10887bca24

(Or hit the link in my bio!)

There’s a reason kettlebells are the tool fighters and combat athletes keep coming back to.

The offset weight builds crushing grip and forearm strength.

Ballistic movements like swings and snatches build explosive power and lung-searing conditioning in the same rep.

And because you’re moving one awkward weight through space instead of pushing a machine in a straight line, every set builds the kind of core stability and total-body control a fighter actually needs — not just muscle for the mirror.

Take this “Serpent Flow” KB/BW Hybrid Workout from the KettleFighter Championship program as an example:

🐍 “Serpent Flow” KB/BW Circuit Workout

Complete the full sequence one time (standard) or two times (advanced) as fast as possible:

– 20 two-hand KB swings
– 20 regular push ups
– 10 split squats per side
– 10 1-arm KB rows per side
– 20 jumping jacks
– 10 one-hand KB swings per side
– 20 close grip push ups
– 10 alternating reverse lunges per side
– 10 palms-facing-away 1-arm KB rows per side
– 20 X jacks
– 20 hand-to-hand KB swings (10 per side)
– 20 wide grip push ups
– 10 alternating front lunges per side
– 10 palms-facing-toward 1-arm KB rows per side
– 20 seal jacks

#

FREE WEEK OF 300 KETTLEBELL CHALLENGE WORKOUTS!

Ready to experience the power of kettlebell training? Grab a FREE week of my 300 Kettlebell Challenge workouts here:
https://forestvance.kit.com/10887bca24
(or hit the link in my bio!)

There’s something different about finishing your workout before most people have even had their first cup of coffee. You start the day feeling accomplished, energized, and ready for whatever comes next!

Are you an early morning lifter, or do you prefer training later in the day?