“300” 42 DAY KB CHALLENGE – Week 1

© Forest Vance Training, Inc. 2019

I - Disclaimer

Strenuous physical exercise can be a dangerous activity. There are inherent

risks in any physical activity, intense fitness training is no exception. The use
of professional instruction is recommended before entering into any type of
sport or physical exercise. You should become knowledgeable about the risks
involved and assume personal responsibility for your actions. The
information contained within this manual may or may not be accurate and is
open to interpretation.

II - “300” 42 DAY KB CHALLENGE - Overview

Did you ever see the movie 300?

Gerard Butler and the rest of the cast were RIPPED.

One of the workouts – written by Mark Twight, their trainer – circled around
the internet and gained some popularity after the move came out.

It’s a 300 rep, fast-paced, metabolic-conditioning style session that includes

both barbell work and some bodyweight / gymnastics moves.

I think it actually played a role in popularizing this style of training, around

10 or 12 years ago.

And it's a LOT of fun!

If YOU want to get ripped like the cast of 300, this "300" 42 day kettlebell
Challenge is going to be right up your alley.

These will be performance-based workouts (like the original 300 session) ...
but with a "kettlebell twist" ... where you'll be able to measure your progress
and actually quantify yourself getting stronger and better ..

.. and as a result, you'll lose fat, gain lean muscle, and get into amazing
shape!
 “300” 42 DAY KB CHALLENGE – Week 1
© Forest Vance Training, Inc. 2019

III - Workout Plan

Your workout weeks will look like this:

2 KB / BW "strength" days

1 HIIT / interval cardio days

1 300 rep workout day

1 "long" cardio day

2 rest / recovery days

This is an awesome set up for helping you to lose fat and gain lean muscle,
while also building a great level of fitness and conditioning, and giving your
body the rest it needs at the same time!

The exact days you do your workouts is up to you.

HOWEVER – I highly recommend giving yourself 48 hours between the main

KB / BW strength sessions, if at all possible. So your week could look like:

Mon – strength
Tues – HIIT
Weds – strength
Thurs – "long cardio"
Fri – “300” workout
Sat – rest / recover
Sun – rest / recover
- OR -
Mon – rest / recover
Tues – strength
Weds – HIIT
Thurs – strength
Fri – "long cardio"
Sat – “300” workout
Sun – rest / recover
 “300” 42 DAY KB CHALLENGE – Week 1
© Forest Vance Training, Inc. 2019

IV - Warm Up / Recovery

Do the following circuit BEFORE each workout this week, to get your body
ready for the work ahead:

*Do each exercise at a medium pace for 30 seconds. No rest between

movements. Do 3 rounds total:

- Jumping jacks
- KB goblet squats - use light KB, hold at bottom of each rep for
3 seconds - ​https://youtu.be/QrVgpDOLlgM
- 1 arm KB rows - use light KB, hold at top of each rep for 1
second -​ ​https://youtu.be/J3zfFc1UfHo
- Plank hold - ​https://youtu.be/A1qjk4oyLBo

Do the following sequence AFTER each workout this week, to speed up

recovery and reduce aches and pains. Hold each stretch / pose for 30
seconds:

- Lying hamstring stretch - ​https://youtu.be/My9vwqkk4lA

- “Reverse pigeon” - ​https://youtu.be/lLh6KJoSd9A
- Corner chest stretch - ​https://youtu.be/Kvo7054R3fQ
 “300” 42 DAY KB CHALLENGE – Week 1
© Forest Vance Training, Inc. 2019

V - Strength Workouts

Day 1

MAIN CIRCUIT​ - Do four rounds total of the circuit below. Take minimal
rest between exercises (your rest is the transition time between moves).
Rest approx 60 seconds between rounds:

1 - Tempo KB Goblet Squats. 3 seconds to lower, 3 seconds to come up -8

https://www.youtube.com/watch?v=4-BYsvewvVU
(recommended weight: Women:12k/20k+, Men: 24k/32k)
2 - Two hand kettlebell swing - 15 reps
(recommended weight: Women:12k/16k+, Men: 20k/24k)
https://youtu.be/QQwkOIWd8v8
3 - Single arm KB press: ​https://youtu.be/WTmR-Qr32dg​ - 5 reps per side
(recommended weight: Women:8k+, Men: 16k+)
4 - Triple Stop Push-ups - 8
https://www.youtube.com/watch?v=gecWfwK6TAE
5 - Recline Rows - 10 ​https://www.youtube.com/watch?v=NO-SAQP1lu0
OR single arm kettlebell rows - 8 per side: ​https://youtu.be/J3zfFc1UfHo

Finisher​ - 30 seconds of work, 15 seconds of rest. 4 rounds

Mountain jumpers - ​https://www.youtube.com/watch?v=q9zT6-Dl7qA

Skaters - ​https://www.youtube.com/watch?v=BOCgMuczgZA
 “300” 42 DAY KB CHALLENGE – Week 1
© Forest Vance Training, Inc. 2019

Day 2

Main Circuit - ​Do four rounds total of the circuit below. Take minimal rest
between exercises (your rest is the transition time between moves). Rest
approx 60 seconds between rounds:

1 - KB Goblet Split Squat - 5/ea

https://www.youtube.com/watch?v=Y7OEve_vUAk
(recommended weight: Women:12k/16k+, Men: 20k/24k)
2 - Standard Push-ups - 10
https://www.youtube.com/watch?v=8DFxjyjnmAE
3 - 1-Arm Gorilla Rows - 8/ea
https://www.youtube.com/watch?v=Anbq_tZViSs​ (Use the same form with
your KB)
(recommended weight: Women:12k/16k+, Men: 20k/24k)
4 - Full Stop KB Swing - 8 ​https://www.youtube.com/watch?v=A9Nor36soFQ
(recommended weight: Women:16k/20k+, Men: 20k/24k)
5 - Plank Drag Through -5/ea
https://www.youtube.com/watch?v=setqoQC3HAU
(recommended weight: Women:16k, Men: 20k)

Finisher - ​30 seconds of work, 15 seconds of rest. 4 rounds

Total Body Extensions - Keep a brisk pace!

https://www.youtube.com/watch?v=s0dJw2C9uIo
Bear Position Bird Dog ​https://www.youtube.com/watch?v=M78n1NtHyQ8
 “300” 42 DAY KB CHALLENGE – Week 1
© Forest Vance Training, Inc. 2019

Day 3

“300” – 42 Day KB Challenge – BENCHMARK WORKOUT*

Note: ​Be sure to record the weight used for each move and the total time it
takes you to complete this benchmark workout with proper form. You will
retest at the end of this 6-week challenge.

TIER 1​ (beginners and those just getting back into it)

5 1 arm press right (8k women / 16k men) -

https://www.youtube.com/watch?v=1r7_B5NT6Eo
5 1 arm press left (8k women / 16k men)
15 2 arm KB swings (12k women / 20k men) -
https://www.youtube.com/watch?v=49PT4e67dgE
10 push ups with hands elevated waist-level box or bench -
https://youtu.be/HmZcKSDlIYc
5 bodyweight lunges right -
https://www.youtube.com/watch?v=S9GRgM5AUtA
5 bodyweight lunges left
10 recline rows - ​https://www.youtube.com/watch?v=NO-SAQP1lu0
5 burpees - ​https://www.youtube.com/watch?v=tJrdJBWBu08
Complete 5 rounds for time

TIER 2​ (for the intermediate and advanced)

5 1 arm press right (12k women / 24k men)

5 1 arm press left (12k women / 24k men)
10 1 arm KB swings right (16k women / 24k men) -
https://www.youtube.com/watch?v=RVtNjFptwAc
10 1 arm KB swings left (16k women / 24k men)
10 standard push ups
10 KB goblet lunges right (12k women / 24k men) -
https://www.youtube.com/watch?v=S9n3UvrI1_w
10 KB goblet lunges left (12k women / 24k men)
5 pull ups - ​https://www.youtube.com/watch?v=aCuOseZ7ic4
10 burpees
Complete 4 rounds for time
 “300” 42 DAY KB CHALLENGE – Week 1
© Forest Vance Training, Inc. 2019

HIIT CONDITIONING

(A) Warm-up for 5 minutes getting progressively more intense with time

(B) Perform each move for 40 seconds of work and 20 seconds of rest. Take
40-60 seconds of rest between rounds. Do 3 rounds total:

Quick Feet ​https://www.youtube.com/watch?v=cM5VWBt41h4

Bear Crawl Box ​https://www.youtube.com/watch?v=2DzLGe8Q4Ok
Lateral High Knees ​https://www.youtube.com/watch?v=s5GanRixp6I
Burpees ​https://www.youtube.com/watch?v=tJrdJBWBu08

Modifications

Box Bear Crawl -> Box Plank ​Box/Bear Plank:

https://www.youtube.com/watch?v=AGfvmD9k3v4
Lateral High Knees -> High Knee March
Burpees -> Elevated Burpees
https://www.youtube.com/watch?v=Z0eQ_eqnn2M

(C)

Finish with 10 minutes of moderate paced steady state cardio. You should be
moving briskly, but be still able to carry on a conversation. This can be a
jog, stationary bike, etc. Should be 15/16 on the Borg Intensity Scale.

BORG INTENSITY SCALE: ​http://www.intervalsforcardio.com/rpe-scale.html

 “300” 42 DAY KB CHALLENGE – Week 1
© Forest Vance Training, Inc. 2019

STEADY STATE CARDIO

Pick a moderate intensity exercise such as: Stationary bike, bicycling, power
walking, jogging, rower, etc.

Warm-up for 5 minutes, starting slow, and getting progressively more

intense over the warm up period.

Pick a moderate intensity exercise such as: Stationary bike, bicycling, power
walking, jogging, rower, ect. Work up to an intensity of about 15/16 on the
Borg Intensity Scale and maintain for ​20 minutes.

BORG INTENSITY SCALE: ​http://www.intervalsforcardio.com/rpe-scale.html

Finish with 5 minutes of very low intensity exercise for a cool-down.