I still remember the first time I picked up a kettlebell. It was over 15 years ago, and I was looking for something to mix things up. I had just retired from pro football and wanted to stay in shape. A buddy of mine who was into kettlebells handed me a 35# and said “try this out”. Little did I know that one moment would spark a lifelong passion for kettlebell training.

That first session was tough—I was sore for days—but I was hooked. The versatility and intensity of kettlebells was exactly what I was looking for. Since then I’ve created countless routines and programs for my clients and myself and have seen firsthand how kettlebells can change bodies and lives. Today I’m going to share one of my favorite kettlebell workouts with you: the “Spartan Fury” 300-rep Kettlebell – Abs Obliteration Challenge . This will challenge you to your limits and give you abs and full body a burn like no other. Let’s get started!

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“Spartan Fury” 300-rep Kettlebell – Abs Obliteration Challenge 

PART 1 (90 reps total) – Perform the prescribed number of reps of the first exercise listed below. Rest for 30 seconds. Repeat three times WITHOUT moving on the next exercise in the sequence. Rest for 60 seconds after you finish the round, then repeat two more times for a total of three rounds:

• 10 hand to hand KB swings (5 per side)
• 5 one arm KB presses per side
• 5 lateral KB lunges per side (alternate legs each rep)

PART 2 (90 reps total) – Complete three rounds of the pair of exercises below as fast as possible. Alternate back and forth between exercises:

• 10 1-arm KB rows per side
• 10 spider climbs (5 per side); (alternate legs each rep) add a push up after doing a rep on each side / do 5 push ups total

PART 3 (120 reps total) – Set your timer to go off every 60 seconds. At the top of each minute, perform the prescribed number of reps of exercise one. Your rest is the time between when you finish your set and the next minute starts. Move on to the next exercise in the sequence and repeat. Continue in the same fashion through four rounds of the circuit total: 

• 5 burpees
• 5 side plank hold with leg raise per side
• 15 prone skydivers – arms + legs straight (hold for one second at top of each rep)

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Congrats on completing the 300-Rep Kettlebell Challenge! That was no easy task and if you made it to the end you should be proud of yourself.

My #1 selling program of all time, the “300” Spartan Kettlebell Challenge is going on sale this week! This program has helped thousands of people achieve their fitness goals and now it’s your turn. Don’t miss out on the chance to change your body and take your kettlebell training to the next level.

Keep pushing, stay strong, and as always, train like a warrior —

— Forest Vance – Master of Science, Human Movement – Kettlebell Expert – Over 40 Training Specialist – KettlebellBasics.net – ForestVanceTraining.com