Kettlebell EPOC – Afterburn Workout
Kettlebell training is a game-changer for fat loss and building lean muscle. With kettlebells, you’re working the entire body in one efficient, intense workout, engaging multiple muscle groups at once. This full-body engagement ramps up your heart
rate, burns a ton of calories, and kicks your metabolism into overdrive – even after the workout’s over. It’s called the “afterburn effect” or EPOC (Excess Post-Exercise Oxygen Consumption).
In my “KB Fit Over 40” 1-to-1 online personal training program, every workout is 100% personalized to fit each client’s goals, fitness level, and schedule.
The workout below is just an example, but I tend to include similar styles – tailored to your unique needs of course! – because they’re so effective for fat loss – something a lot of people are looking to accomplish, fast. With a focus on high-intensity, functional movements, these workouts are designed to help you get leaner, stronger, and more resilient. Our structured progression aims for up to 12% bodyweight reduction in just 12 weeks, so if you’re ready
for serious results, let’s get started – apply now at the link below:
-> “KB Fit Over 40” 1-to-1 online personal training program with Forest
Sample KB EPOC Workout
Complete 5 rounds for time.
- 1-Arm Kettlebell Clean and
Squat – 5 reps (right side)
- Weight: Women: 12k, Men: 20k
- 1-Arm Kettlebell Clean and Squat – 5 reps (left side)
- Weight: Women: 12k, Men: 20k
- Bottoms-Up Kettlebell Press – 5 reps (right side)
- Weight: Women: 8k, Men: 12k
- Bottoms-Up Kettlebell Press – 5 reps (left side)
- Weight: Women: 8k, Men:
12k
- Side-Stepping Kettlebell Swing – 10 reps each side (20 swings total)
- Weight: Women: 16k, Men: 24k
- Plank to Push-Ups – 10 reps total (up, up, down, down = 1 rep)
- 1-Arm Kettlebell Racked Rear Lunge – 5 reps (right side)
- Weight: Women: 12k, Men: 20k
- 1-Arm Kettlebell Racked Rear Lunge – 5 reps (left side)
- Weight: Women: 12k,
Men: 20k
Repeat for 5 rounds, aiming for speed without sacrificing form.
If this sounds like the kind of training that could help you reach your goals, I’d love to work with you personally to make it happen. My “KB Fit Over 40” program is designed to guide you through a completely personalized kettlebell journey with all the support you
need to master kettlebell basics, build serious strength, and lose up to 12% body weight over the next 12 weeks.
Ready to join me? Click here to apply now:
-> “KB Fit Over 40” 1-to-1 online personal training program with Forest
Let’s do this!
–Forest
PS – ATTENTION Trainers, Coaches, and Hardcore KB Fans:
The “300” Kettlebell Bootcamp:
Pro Edition is here – a ready-to-use, Spartan-inspired system to pack classes, build warrior strength, and deliver results that’ll keep clients coming back. With straightforward scripts, easy scaling options, and a killer 300-rep format, this program takes your kettlebell training to the next level. Join us starting Monday, November 18th, and transform your training:
-> “300” Kettebell Boot Camp Workouts
