Note: This is a digital download. Nothing will be mailed to you. If you are looking for a physical item, please go here
"For Time”- Kettlebell Workouts
Kettlebell athletes are always on the hunt for effective and efficient workout methods to enhance performance, build strength, and shed those extra pounds. Among the myriad of training modalities, "for time" workouts have gained prominence, offering a blend of intensity and purpose.
These workouts challenge participants to complete a set number of exercises or rounds as quickly as possible, turning the workout into a race against the clock. This approach not only intensifies the workout but also injects an element of fun and competition.
Benefits of "For Time" Workouts
"For Time" workouts present a unique approach to training wherein exercises are done with the intent of completing them in the shortest time possible. Here are some of the benefits of "For Time" workouts:
- Time-Efficiency: The primary focus is to finish the workout as quickly as possible, which can lead to shorter workout durations, making it appealing for those with tight schedules.
- Increased Intensity: Racing against the clock naturally pushes individuals to work harder and faster, elevating the workout's intensity.
- Motivation Boost: The time-challenge aspect can serve as a motivational tool, as individuals aim to beat their personal bests or even compete with peers.
- Versatility: "For Time" workouts can be designed for various fitness levels and can include different focuses. Forexample, lower body, upper body or full body.
- Measurable Progress: The time taken to complete a workout offers a clear metric for tracking progress over time. As you get fitter, you should be able to complete the same workouts faster.
- Cardiovascular Benefits: The continuous movement, often with minimal rest, can improve cardiovascular endurance and boost heart health.
- Improved Mental Fortitude: Pushing through tough workouts, especially when fatigued, can build mental resilience and determination.
- Enhanced Work Capacity: Regularly training in this format can increase your overall work capacity, allowing you to do more work in less time during workouts.
🔥 What's Inside?
20 Total Body Workouts: Get stronger with routines that engage your whole body.
10 Upper Body Workouts: Target your upper body with focused sessions that push your limits.
10 Lower Body Workouts: Strengthen and define your legs and glutes with different lunge and squat variations.
5 Special Combos with Kettlebells & Sandbags: While kettlebells provide a consistent weight, sandbags shift and change, challenging your stability and adaptability with every movement.
5 Dynamic Routines with Kettlebells & TRX: Mix up your kettlebell exercises with a TRX for full-body activation.
📓 Track Your Progress! Every workout comes with a printable journal. Monitor your time, jot down notes, and see your improvements week by week.
📓 Two sample training calendars to follow.
It would be helpful if you know how to do the following kettlebell exercises:
✔️Lunges & Split Squat Variations
Is this suitable for beginners?
While the guide is tailored for intermediate to advanced trainees, beginners can benefit by modifying the routines as per their comfort level. The goal of the routines is to complete them as fast possible, without sacrificing form! So for a beginner, I would recommend to simply take more time to rest in between exercises.
Some workouts will require 2 kettlebells.
💡Important: The formats of these kettlebell routines will be challenging but it is not necessary to use heavy kettlebells if you don't want to. It is more important to complete the routines with good form.
Where can I do this workout?
You can do these workouts at a gym or at home if you a kettlebell and a mat.
How do I get this workout plan?
After you complete purchase you will be routed to a download area where you can download the workouts. Nothing physical will be mailed to you.
You will receive a ZIP folder containing 2 PDF files: Version 1 and Version 2. Both versions contain 50 workouts each. So 100 workouts in total. There are various of free apps you can use to view the PDFs. Or you can simply open them on your mobile browser.
It is highly recommended to download the ZIP folder over WIFI because it's over 100 MB. You may have trouble downloading it via your phone's bandwidth.
How many times can I download the workouts?
There will be a download limit of 7 attempts. If for some reason you need more simply please reply to your download receipt e-mail and I will assist you.
Do I need any additional equipment?
Apart from kettlebells, some workouts incorporate sandbags and TRX. In total, there's 40 kettlebell workouts, 5 kettlebells and sandbag workouts and 5 kettlebells and TRX workouts.
How soon will I see results?
Results vary based on individual effort, consistency, diet, and starting fitness level. However, with dedication, noticeable improvements are typically seen within a few weeks