6 Week Barbell / Kettlebell Hybrid Training Workout

Last call for this new 6 week barbell / kettlebell hybrid training workout:

=> 6 Week Barbell / Kettlebell Hybrid Training Workout

 

If your goals include:

– Maintaining upper body muscle and “looking like you work out”

– Staying pain-free

– Being able to DO stuff … play with your kids, run mud runs, play pick-up basketball, whatever … but STILL also be able to lift relatively heavy too

This is the program for you.

It incorporates two basic barbell lifts – back squats and bench presses.

But then these lifts are MIXED with kettlebell lifting and body weight exercises in a strategic way to maximize strength AND athleticism AND keeping your body healthy and feeling good.

=> Get the 6 Week Barbell / Kettlebell Hybrid Training Workout here

 

Here is a sample workout for you that follows this approach:

(Warm up)

Turkish get ups – 5 each side, switching sides each rep

Do one or two TGU’s on each side with no added weight first – ‘naked’, as they say – and increase the weight progressively each set, until you’re really challenging
yourself on reps 4 and 5.

Then, on to:

(Pair 1)

Barbell back squat – 6 to 8
Band pull apart – 12 to 15

Repeat for a total of three sets each.

Go for it on the barbell back squat. Use as much weight as you can handle with perfect form. Try increasing the weight on the second and/or third set.

For the band pulls, hold a resistance band in front of you, with your arms straight and the band at about eye level. Pull the band apart, keeping your arms straight.

(Pair 2)

Kettlebell crush curl – 10 to 12
Feet elevated close grip push up – 8 to 10

Repeat for a total of three sets each.

Grab a heavy kb and ‘crush’ the ball part of the weight, while you do bicep curls with it. Superset this with a foot elevated close grip push up.

(Finish with)

High Intensity Interval Cardio

30 second sprint
30 second recovery

Repeat 10 times

Run or bike are the preferred modalities for the high intensity cardio. The ‘sprint’ portion should be HARD – like 9 out of 10 intensity. The ‘recovery’ portion should be EASY – like 3 out of 10 intensity.

=> Get the full 6 Week Barbell / Kettlebell Hybrid Training Workout plan here (just 9 bux!)

 

Last thing. This workout plan is a little different that others you may have experienced. That’s because instead of just giving you the workout and leaving you to your own devices to do it, I’m going to help and coach you along the way. When you grab your copy, you’ll also get a free month in the FVT Coaching Club, my online group coaching program.

So you’ll not only follow this workout, you’ll check in each week and let me know how it’s going … as well as post any questions or concerns or anything at all in the private Facebook group we have set up, and I’ll be there to give you feedback personally on how to get the most out of your workouts, and to keep you on track.

=> Get the full 6 Week Barbell / Kettlebell Hybrid Training Workout plan here PLUS a free month in my group online coaching program for just 9 bux (last call!)

Thanks, and talk soon –

– Forest Vance, MS, RKC II

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