“Hybrid” CORE Kettlebell Cardio Workout

kettlebells with a friend

2018 is off to a great start at FVT.

Both of our locations are cranking at full speed!

So I thought it would be a good time to share a workout from the “playbook” we use at FVT to run our workouts – the CORE Kettlebell System.

Here is an overview of what this sample workout will look like:

– Bodyweight – based warm up – all together
– Main workout – we’ll have a station set up for each exercise, set up 3-4 people at each station, and then start the clock and let them work and rotate around the room for the 20 minutes of the main workout, getting as many rounds as possible.
– Finisher – we’ll get with a partner and swap back and forth between exercises so that we can be sure to have enough kettlebells to go around
– Cool down – all together.

This is a great way to set up a workout if YOU are leading a big group.

It’s also a great way to do it if you’re just training on your own, or in a small group too!

Either way it makes for a unique, fun, and effective workout.

Also keep in mind – this workout is part of a greater SYSTEM. The workout done the day before and the day after is balanced in terms of muscle groups / movement patterns trained. This is more of a “strength” – oriented day, whereas other workouts from the program are more of a “conditioning” focus.

But this should give you a feel for CKS, and what the workouts in it are like.

Let’s do this –

#

Hybrid Kettlebell Cardio Workout
from the CORE Kettlebell System

*It is possible that there are some moves / exercise names in this workout that you may not be familiar with. Don’t worry – all the moves in the program are either shown in the Kettlebell Hacks series included with the CORE Kettlebell System, or a link is provided to a video that shows how to do them safely and effectively.

WARM UP –

Perform each exercise for 20 seconds at an easy pace. No rest between moves; transition from one to the next. Do two rounds total.

run in Place
bodyweight Squat
plank Hold
leg Swings

WORKOUT –

Do as many rounds as possible in 20 minutes:

12 box jumps
12 push ups
7 burpees
12 inverted rows
10 1 arm KB swing (per side)
12 x body mountain climb
8 KB goblet squat

FINISHER –

Perform each exercise for 30 seconds. No rest between moves; transition from one to the next. Do three rounds total:

KB rack carry (30 seconds per side)
bear crawl
shuttle sprint OR jumping jacks OR bike sprint

COOL DOWN –

Hold each stretch / pose for 45-60 seconds:

modified downward dog
couch stretch variation
dynamic pigeon

#

There you have a sample workout from the CORE Kettlebell System.

But if you are SERIOUS about results …

If you’re looking for a complete plug-and-play training system that you can get started with TODAY …

If you just want to have solid base of effective and fun kettlebell workouts that you can refer back to for years to come …

I recommend that you check out the full CORE Kettlebell System at the link below:

=> CORE Kettlebell System

And here’s to your kettlebell training success!

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Owner, FVT Boot Camp and Personal Training
Owner, FVT Publishing and Consulting
ForestVance.com