This kettlebell workout is an excellent way to burn a lot of calories in a short amount of time. In just 45 minutes, you can burn up to 820 calories!
Keep in mind that everyone burns calories differently, so your results may vary. But one thing is for sure: you’re going to get an amazing workout!
#
The 820 Calorie Kettlebell Workout
Do three rounds of the circuit below, resting approx 1-2 minutes between rounds:
10 single arm KB swings per side, start every :45, for 2 rounds (30 total) THEN 10 staggered push ups per side, start every :45, for 2 rounds (30 total) THEN 30 alternating reverse KB halo lunges (15 reps per side) THEN 15 one arm KB rows per side, on the minute, every minute, for 2 minutes (30 total) – add a pause at the top of each rep THEN Plank hold with alternating shoulder taps – :60 THEN Rotating Squat jumps – 1 set of 35 THEN Sit-outs – 1 set of 30 (15 per side) THEN 40 high knees in place
#
If you’re looking to shed some pounds, our “20 Pounds in 6 Weeks” KB Challenge starting in the New Year is perfect for you! You’ll get fat-torching workouts like this one, customized nutrition, and accountability to help you achieve maximum results in minimum time. Stay tuned for more information later this week!
I’m headed off to spend time with friends and family, but I wanted to send you this fun kettlebell workout beforehand. You can use it to celebrate and even burn some extra calories before the big day.
Have a happy holiday!
-Forest and the FVT Team at ForestVanceTraining.com
–
12 Days of Christmas Kettlebell Workout
OPTIONAL – play / sign along to “12 days of Christmas” (Twisted Sister version) while you do the workout
NOTE – Workout is done “accumulation” style:
1 squat jump
then
1 squat jump 2 push ups
then
1 squat jump 2 push ups 3 kettlebell lunges
etc
–
1 squat jump 2 push ups 3 kettlebell lunges 4 side plank lifts (per side) 5 jumping jacks 6 kettlebell swings 7 spider climbs 8 kettlebell side lunges 9 one arm kettlebell rows (per side) 10 high knees 11 kettlebell single leg deadlifts 12 burpees
This Challenge starts January 10th, 2023. You can participate in person at our Sacramento, CA – area location, OR you can join us virtually from anywhere in the world.
Registration for the FVT 20 Pounds in 6 Weeks Challenge is live now, sign up today:
Any dietician will tell you that the key to weight loss is creating a calorie deficit. The best way to do this is to track your food intake and make sure you’re hitting your target calorie intake for the day. However, I understand that not everyone wants to do this. If you’re one of those people, don’t worry! There’s another solution:
#
the Hand Portion System
Here’s a quick rundown of the Hand Portion System:
At each meal, you should eat:
— 1 portion of protein (women) / 2 portions of protein (men) —
This is equal to the size of the palm of your hand. Examples of proteins include chicken, fish, eggs, yogurt, and protein powder.
— 1 portion of veggies (women) / 2 portions of veggies (men) —
This is equal to the size of your fist. Veggies can include salad greens, cooked greens, etc.
— 1 portion of carbs (women) / 2 portions of carbs (men) —
This is equal to the size of your cupped hand. Carbs can include brown rice, whole wheat bread, sweet potatoes, fruit, etc.
— 1 portion of fat (women) / 2 portions of fat (men) —
This is equal to the size of your thumb. Fat sources can be olive oil, nuts, avocado, etc.
Women eating three meals as outlined will get around 1200-1500 kcals each day. Men eating three meals as outlined will get around 2300-3000 calories each day.
#
We’re going to be diving into the details of this more in our upcoming Challenge, but here’s the gist of it:
If you eat like this at three meals per day, most people are going to be eating better than they are right now and they will lose weight.
Of course, we’ll make tweaks and adjustments as we go. The guidelines above are very broad and need to be customized to each individual. But they’re a good place to start!
Join our 20 in 6 Challenge for all the details on this, recipes, accountability, and MUCH more. Just click the link below:
Can You Really Meal Prep In 5 Minutes Per Day? Here’s How I Do It
1 – Breakfast
– Cook eggs, oats – If you’re really in a hurry, go with hard boiled eggs and instant oats; or perhaps a protein shake with fruit; or some cottage cheese, nuts and fruit
2 – Lunch
– Prep what you can the night before – ex = put nuts almonds, fruit, jerky, nut butter packet in your lunch sack – Throw stuff that needs to be refrigerated – meat / rice / etc – in at the last minute – Make sure you have a GOOD lunch bag to carry all of your meals!
3 – Dinner
– If you are fresh-cooking a meal, make sure you prep enough for at least one other meal for breakfast, lunch, or dinner the next day – Stir fry – easy way to use pre-prepped ingredients for a “fresh” meal – Having at least some part of the meal – protein, carb, veggies, etc – ready ahead of time can be much more efficient
Are you looking to make a difference in the health and fitness world? Look no further! FVT Personal Training is currently seeking out an enthusiastic, driven part-time trainer/coach.
If that sounds like the perfect opportunity for you (or someone you know!), then click the link below for details and start your journey with us today! I’m excited to personally reach out and get to meet with motivated, hardworking individuals.
Don’t miss this opportunity – learn more and apply now at the link below:
