Zach’s note: Since I have been having a hard time keeping regular content flowing to the site, I’ve asked some of my close friends and colleagues to help out with some guest posts. Today’s post comes from fellow trainer (and former boss) Forest Vance, an RKC-certified kettlebell instructor from Sacramento, California. Here we go!
I have a new kettlebell/body weight challenge workout for you today … but first, I want to make sure you understand how a workout like this would fit into a long-term kettlebell programming scheme.
Do you stick to a structured and periodized kettlebell program – or do you “mix it up” and change your workouts constantly?
Are you endlessly searching out new kettlebell exercises and workouts to try, at the expense of starting and finishing a single, complete, solidly designed routine?
Bad news – you have Kettlebell ADHD.
All the variety sounds cool at first – new fun workouts, lots of different kettlebell exercises to impress your friends, etc. …
And changing your workouts over time is a good thing to keep your body from adapting.
The problem, though, is that with too much KB exercise/workout variety, it’s almost impossible to learn all the moves correctly in any reasonable amount of time – especially if you’re a kettlebell beginner.
The key is to stick with a program just long enough (typically 4-6 weeks) to see results, but not long enough to adapt and stall out your progress.
Now that’s out of the way:) … on to the challenge workout:
A cool, unique, and fun workout thrown in OCCASIONALLY and at the RIGHT TIME in an established and structured workout program is actually GREAT for accelerating results and keeping your workouts interesting.
Here’s a kettlebell/body weight challenge workout for you … just remember that this is intended as a one-off challenge you do maybe once per month or so – and NOT a regular program:
- power jacks
- push ups
- reverse lunges
- knee-to-elbow mountain climbers
- KB swings
Do 20 reps of each exercise. Perform the workout circuit-style, moving from one exercise to the next with as little rest as possible. Do five rounds of the circuit for time.
Watch this video for a full breakdown of the routine:
In summary, challenge workouts are a killer way to accelerate your results and keep your workouts interesting – programmed correctly, and used at the right time. Use the one in today’s article and video to get you started, and let us know how you do!
Good luck and train hard –
Forest Vance, MS, RKC II
Forest Vance holds a Master’s degree in Human Movement and personal training certifications through the American College of Sports Medicine and the National Academy of Sports Medicine.
He is also a Level II Russian Kettlebell Challenge Certified Instructor, Certified Corrective Exercise Specialist, Certified Performance Enhancement Specialist, and Certified Fitness Nutrition Coach.
Over the last 8 years, Forest has experience as a personal trainer, group fitness/boot camp instructor, fitness manager, and health club general manager.
He currently works as the owner and head trainer at his Sacramento functional training gym.
He also maintains a network of fitness-related websites, makes regular guest appearances on many others, has been featured in national newspaper, radio, television, and other media.
He is the creator and author of numerous books, DVD’s, and digitally delivered workout programs and systems.
To learn more and to get a free copy of his Beginner’s Guide to Kettlebell Training, check out his website at ForestVance.com.