One thing about gaining strength and muscle is that the workouts can often be quite lengthy. If we’re talking about a traditional approach where you drive to the gym, focus on one or two body parts for the day, and then drive home, it’s at least 90 minutes out of your day, if not more!

The good news is, it doesn’t have to be that way when you have Kettlebell 5×5 on your side.

Take this “Steel Warrior” 25-Minute KB Strength Challenge, for example. It’s designed in the style of my Kettlebell 5×5 Method program and focuses on the following to give you an effective workout for muscle and strength, any time, any place:

• Compound Exercises: Compound exercises work multiple muscles simultaneously, helping you get more done in less time.
• Non-competing Supersets: A non-competing superset is a workout technique where you perform two exercises back-to-back that target different muscle groups or body parts, such as a leg exercise followed by an arm exercise, without resting in between. This is a technique that can potentially cut workout time in half.
• Push Close to Failure: …because fatigue is a prerequisite for muscle growth.
• Focus on Form: Good form helps you get the most out of every set, and stay safer than last time.
• Rest 60–120 Seconds Between Sets and Reps: Moderate rest is recommended for muscle growth.
• Do 5–12 Reps Per Set: This rep range is considered optimal for muscle growth.

“Steel Warrior” 25-Minute KB Strength Challenge

KB 5×5 WORKOUT 2

PART 1

• Do 5 reps of exercise one. Rest 60-120 seconds.
• Do 5 reps of exercise two. Rest 60-120 seconds.
• Repeat, completing a total of five rounds.
• When you can achieve 5 sets of 5 reps of each exercise, progress by adjusting lifting tempo, reducing rest period, picking a harder exercise variation, or increasing weight.

Exercises:

1. Single/Double KB Snatch
2. Single/Double KB Floor Press (If no heavier weights are available, you can go to 10-15 reps on your floor presses)

PART 2

• Do 5 reps of exercise one. Rest 60-120 seconds.
• Do 5 reps of exercise two. Rest 60-120 seconds.
• Repeat, completing a total of five rounds.
• When you can achieve 5 sets of 5 reps of each exercise, progress by adjusting lifting tempo, reducing rest period, picking a harder exercise variation, or increasing weight.

Exercises:

1. Single/Double KB Split Squat
2. Single/Double KB Renegade Row

PART 3

• Do as many reps as you can of each exercise in 60 seconds.
• No rest between moves; do 2 rounds total.

Exercises:

• Squat Jumps
• Inchworms
• Alternating Double KB Row
• Sprawls

If you want to gain strength and muscle in a short amount of time at home with kettlebells, it CAN be done! However, you need a very specific, progressive, and methodical plan that focuses on the right things to do it effectively.

Today’s sample workout incorporates compound movements, uses non-competing supersets, focuses on good form, has you pushing close to failure, provides the right amount of rest, and targets the optimal rep ranges for muscle growth.

If you want a full program that will show you exactly how to gain more muscle and strength in less time at home with your KBs, check out my Kettlebell 5×5 Method. It’s on sale this week:

-> The Kettlebell 5×5 Method

Cheers to your continued success!

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