Happy Halloween week!

All right, I couldn’t resist.

We've been doing a lot of hybrid kettlebell and barbell training at my studio lately, so to spread the gospel of this powerful modality, weare running another sale.

Here is the deal. Hybrid Kettlebell Muscle is on sale this weekend, too. It’s another special deal, and you’ll get my Hybrid Kettlebell Muscle program, which shows you how to effectively combine barbells and kettlebells for the best of both worlds. I’ll even throw in my Bulletproof Shoulders plan, so that you don’t get injured in the process:

-> Hybrid KB “Monster Strength” Workout​

I should also note this also comes with kettlebell and bodyweight hybrid strength training. So if you want to get stronger and you don’t have barbells yet, great news. You can use the kettlebell-only version of the program, even if you don’t have a barbell.

Here’s an example. This is what we did today. This is a workout in the same style.

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SHOULDER WARM-UP

You’re going to start your workout off with a warm-up specific for the shoulders:

• Cat Cows (for the thoracic spine)
• Quadruped Thread the Needle (for the thoracic spine)
• Kettlebell Arm Bars

Don’t worry, I will show you how to do these in the program.

PART 1: SUPERSET

Set your timer for 10 minutes, and bounce back and forth between:

• Barbell Overhead Press (or Kettlebell Overhead Press for the kettlebell version). This week, we were doing 6 reps at 75% of our one rep max for two work sets, after a couple of warm-up sets.
• Kettlebell Around the World to Reverse Lunge (or Around the World to Split Squat)

Go back and forth for as many rounds as you can in 10 minutes.

PART 2: CIRCUIT

• 30 seconds of a pulling or pull-up variation. If you’re a beginner, maybe it’s hanging from the bar. If you’re intermediate, maybe it’s getting your chin over the bar and holding the top of the chin-up for 10 or 15 seconds a couple of times. If you’re more advanced, it could be regular chin-ups or pull-ups.
• Rest 15 seconds
• 3 Floor Presses into a 1/4 Turkish Get-Up (right) - repeat for 30 seconds
• Rest 15 seconds
• 3 Floor Presses into a 1/4 Turkish Get-Up (left) - repeat for 30 seconds
• Rest 15 seconds
• 30 seconds of Power Jacks

We’re also working on some conditioning here, so you get a hybrid workout where you’re not only getting strength, but you’re also getting your heart rate up the whole time.

Then take a little rest, and then:

• 30 seconds of Push-Ups. We’re working on more push-ups, trying to get everybody stronger, and working on the form. You can do these on the floor, or with your hands elevated on a box, bench, or power rack.
• Rest 15 seconds
• One-Arm Kettlebell Inside-Feet Rows (right) - :30 seconds
• Rest 15 seconds
• One-Arm Kettlebell Inside-Feet Rows (left) - :30 seconds
• Rest 15 seconds

SHOULDER COOL-DOWN

Then we do a specific cool-down for the shoulders:

• Bench Lat Stretch
• Doorway Pec Stretch

I’ll show you how to do those in the full program, along with everything else.

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So there you have it. There is an example hybrid kettlebell strength workout.

This is different from anything we’ve talked about this month.

If you want to stick with your at-home kettlebell workouts, stick with it. You have it, you’ve got it. I’ve given you a couple of different programs this month, and I even have my Frankenstein Kettlebell program for those of you who want to lose fat at home with kettlebells.

But for those of you who want strength, specifically how to combine kettlebells and barbells to get the best of both worlds, to get lean, athletic, functional, and as strong as possible without getting injured, check it out.

It’s on a flash sale. Get it now for the best deal. Here’s the link:

-> Hybrid KB “Monster Strength” Workout​

Forest Vance
Master of Science, Human Movement
Kettlebell Expert
KettlebellBasics.net
ForestVanceTraining.com