Want to lose up to one clothes size over the next 28 days with kettlebells?
Here’s a SUPER simple plan to do it:
1 – Add a daily 23-minute / 300-calorie KB circuit workout to your routine, like the example below
2 – Get an extra 5000 steps / burn an extra 200 calories each day
3 – Focus on your nutrition, eat healthier, and cut out 500 calories per day (start with cutting out the sweets, chips, sodas, alcohol, 2nd helpings, mayo on your sandwich, etc etc etc)
For MOST people, this will get you some surprising results!!.. and that 1000 calorie daily deficit should net you around
two pounds of weight loss per week.
Of course, there is a bit more to it than this – and if you need a full kettlebell workout plan, nutrition support, accountability, and more – I recommend you sign up for my upcoming 28-day KB Drop a Size Challenge at the link below:
-> 23-Min / 300-Kcal Kettlebell Circuit
But this should give you the big-picture plan of what you need to succeed!
Keep it simple, and let’s crush your kettlebell goals in 2024 —
-Forest and the Team at ForestVanceTraining.com
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23-Min / 300-Kcal Kettlebell Circuit
Set your timer to go off every 60 seconds. At the beginning of each minute, start performing the chosen exercise. Complete the prescribed number of repetitions or
perform the exercise for the set amount of time. Once you finish the repetitions or time for the exercise, rest for the remainder of the minute. The quicker you complete the exercise, the longer your rest period will be. When the next minute begins, start the next set of the exercise. Continue this pattern for each exercise in the sequence. Rest fof 60 seconds at the end of the sequence, then repeat three more times for a total of four rounds:
- Two hand KB swings – 20 (24k men / 16k
women)
- Bear plank march – 10 per leg
- Kb goblet alternating reverse lunges – 8 per leg (20k men / 12k women)
- Single arm KB rows – 12 per side (20k men / 12k women)
- Burpees – 8
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If you need a full kettlebell workout plan, nutrition support, accountability, and more – I recommend you sign up for my upcoming 28-day KB Drop a Size Challenge at the link below:
-> 23-Min / 300-Kcal Kettlebell Circuit