Kettlebell Challenge Workout #4: “Hollywood”

Today’s Kettlebell Challenge is called “Hollywood”, because you get a quick-hitting, kettlebell-based HIIT workout in about 20 minutes… and this one is particularly upper body – focused, so you’ll be feeling it big time in your arms and shoulders after five sets of one-arm swings, presses, and rows.

Give it a try, then check out my CORE Kettlebell Challenge program for a full 40-day training plan:


Kettlebell Challenge Workout #4: “Hollywood”

5 rounds, 30 seconds on, 15-second rest between moves, 1-minute rest between rounds:

— One-arm Kettlebell Swings (15 seconds per side) (recommended weight = 8k women / 16k men)
— One-Arm Kettlebell Presses (15 seconds per side) (recommended weight = 8k women / 16k men)
— Lunges (30 seconds per side)
— One-Arm Kettlebell Rows (15 seconds per side) (recommended weight = 8k women / 16k men)
— Jumping Jacks


Men and women need to know that they CAN get stronger, lose the fat, and feel great – at ANY age.

The CORE Kettlebell Challenge is the culmination of 23 years of in-the-trenches training and hands-on experience. From my early days of learning to lift weights for high school football and track, to evolving and growing to over three hundred pounds for college football and a “cup of coffee” in the NFL, to the last fifteen years of my strength journey working in the fitness industry — it’s all here:

=> the CORE Kettlebell Challenge

Using kettlebell “blast” workouts that take about twenty minutes, three to four times per week, you are going to get AMAZING results.

To your success!

-Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor

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