Editor's Note: Today's blog post and video is contributed by my good friend Forest Vance, RKCII. Forest and I met at conference last fall in Denver, CO. What struck me most about Forest is his story of being a professional athlete weighing over 300lbs and dropping over 70lbs and getting lean and mean after his NFL career. He's written an awesome challenge for you below…
by: Forest Vance, MS, RKC II
You've got an EPIC kettlebell session planned for the day and want to make sure you're feeling great and firing on all cylinders. Here's the pre-workout scene:
Itís two hours until kettlebell time. You have your standard pre-workout meal with just the right balance of protein and carbs. Time to start getting your mind right for the session ahead.
Finish up work for the day and KB time is almost here. You slam down your pre-workout supplement mix, change clothes and head to the training center.
Walk in the door, throw on your favorite workout tunes and youíre ready to rock. You get a PERFECT warm-up, including some foam rolling, joint mobility, and dynamic stretching and it's time for the main event!
Now youíre fired up and ready to hit your best kettlebell challenge workout ever!
I do workouts like these every month at my Sacramento kettlebell gym, and they're hard to beat for shocking the body and building mental toughness. Give the workout below a go (make sure to read the overview AND check out the video), and kick your results into overdrive:
Pull ups – max reps minus 2
1 TGU ea side
20 swings (one hand, two hand, hand-to-hand – your choice)
60 sec. sprint
Repeat for five rounds as fast as possible.
Watch this video for a complete breakdown of the workout:
In summary, kettlebell challenge workouts are hard to beat for shocking the body and building mental toughness. Give the workout above a go, and let us know how you do!
Forest Vance holds a Masterís 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, DVDís, and digitally delivered workout programs and systems.