Today, I have a great kettlebell workout that you can try out.
It is from Forest Vance.
Forest has been on EFI before and today he has a great workout you can try yourself or with your clients.
~ Rick Kaselj
4X Rapid Kettlebell Boot Camp Workout
Hey! Forest Vance here, Boot Camp instructor and a Kettlebell expert based in Sacramento, California.
Today, I have an example Kettlebell Boot Camp workout for you to try with your campers or at home with your own workouts.
We are going to do a couple of kettlebell exercises that have some variations and that have some basic stuff, you may or may not have ever tried this before but I’ll give you some coaching points to make sure you’re doing it properly. This is maybe a little bit different than the traditional Boot Camp Exercises that you’re used to doing.
You might be used to doing bodyweight stuff and some conditioning which we definitely do as well but the big benefit of kettlebells is we can incorporate some strength based work into our workouts in a kind of fun and unique way so our campers get that strength in addition to the conditioning that we’re typically doing in our Boot Camps.
Obviously, I want to do a full body complete workout. We are going to hop right to our first work set here.
1X – Walking See-Saw Press
First set is the Walking See-Saw Press.
You’re going to need two kettlebells. We are going to go up to a rack position.
Few coaching points on the rack position:
- Forearm is straight up and down
- Arms are tight to the body
- Hands are below the chin on the kettlebell
- I can touch my thumb to my collarbone and the kettlebells are touching my upper arm and my forearm
I’m going to take a small step forward with my right leg, stabilize all my weights on my right foot and I am going to do a press on my right arm. Then I am going to step forward with the left leg, press the left arm overhead while I am putting the right kettlebell down.
You need a floor space where you can do about 8 to 10 reps of each. That’s our exercise #1.
2X – Resistant Band Pull Apart
We are going to pair that with Resistant Band Pull Apart.
Pick up the appropriate size of band.
The band is going to be right at chest level and we are going to pull the band apart. It’s a killer shoulder blaster. We get the shoulders and we get the middle and upper back work on those muscles we need.
You know you and your clients and everybody need so much to work because we are sitting at our desks most of the time.
That’s our first pair of exercises, 3 to 4 sets total of that.
3X – Slingshot
Once we are done with that, the second pair we are going to do three sets. We are going to do the Slingshot. It’s like a combination between a swing and a sort of hammer bicep curl so we are getting some lower body work and we are also getting some upper body work as well.
I am turning the kettlebell down, grab the kettlebell and swing it around. The key is I started with my hand in the front of the bell and then I turned it down and grabbed the other end.
I’m going to go here, turn the bell back. Stay nice and square, no turning the hips and we are going to snap the hips and bring the bell right to the top.
With this we are going to sort of perform a reverse ladder or reverse pyramid sort of thing. Start with twelve on each side.
4X – Close Grip Push Up
Next is Close Grip Push Up.
Knees and toes, arms are close to the sides, knock out twelve of those.
Then we are going to go right into 10 Slingshots each side. Now we are going right into 10 Close Grip Push Ups all the way down to two as fast as possible.
That’s the end of the workout.
When you are finished you can enter in a relay or some kind of a finisher, some kind of a conditioning thing for your boot camp people. Make sure it’s some kind of fun thing where you engage the group and you finish them off strong.
Hope you enjoyed the 4X Rapid Kettlebell Workout and we’ll see you next time at the KettlebellBootcampWorkouts.com
Forest Vance, MS, RKC, CPT