Kettlebell Strength Test (300 rep workout)

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For those looking to test their strength, kettlebell form, mental capacity, and lungs… I dare them to take this test.

You’ll do a strength (and overall fitness) test at the beginning of the 28 day program – a special 300 rep kettlebell workout.

It gives you a great, measurable starting point. It also helps you set goals for the end.

Then, for the main program program, you do workouts that will help you do better at that original “benchmark” training session – and at the same time, help you with things like:

– Losing fat
– Gaining lean muscle
– Strengthening your core
– Getting more flexible
– Improving overall performance

We even do a different 300 – rep kettlebell workout every week just for fun, and so that you can see your fitness improving along the way – like this:

300 Kettlebell Challenge 2.0 – Week 1 “Benchmark” Sample Workout

*Find the demo vids with full exercise breakdowns in the full program HERE

Do the sequence of exercise below as fast as possible. Make note of weights used. Time yourself. We’ll repeat this workout again in week 4, so be sure to record your performance so that you can see how you improve!

– 20 two hand KB swings
– 20 regular push ups
– 10 split squats per side
– 10 1 arm KB rows per side
– 20 jumping jacks
– 10 one hand KB swings per side
– 20 close grip push ups
– 10 alternating reverse lunges per side
– 10 palms facing away 1 arm KB rows per side
– 20 X jacks
– 20 hand to hand KB swings (10 per side)
– 20 wide grip push ups
– 10 alternating front lunges per side
– 10 palms facing towards 1 arm KB rows per side
– 20 seal jacks
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I dare you to take this test… and I look forward to hearing about how you do!

To your continued success –

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
KettlebellBasics.net

14-min 300 Kettlebell Swing / Squat / Press Challenge

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Since my new-and-updated “300” Kettlebell Challenge course is on sale this week, I thought I’d share this 14-min 300 Kettlebell Swing / Squat / Press workout for you to try.

Hit “play” on the video below and follow along – I’m doing this one with you!

Be sure to pick up a copy of the new-and-updated “300” Kettlebell Challenge course while it’s on sale this week too -> “300” Spartan Kettlebell Challenge 2.0

–> Click here to pick up a copy of my complete “300” Kettlebell Challenge 2.0. It’s new and updated for 2022, and it’s on sale now!<–

“300” Kettlebell Challenge 2.0 – Sample Workout

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“Okay Forest, I’m ready!

I want to get ripped and unleash my inner warrior with your “300” Kettlebell Challenge.

What’s next?”

Glad you asked 🙂

Check out this “300” kettlebell – style workout to get an idea of what you’ll be working on over the next 28 days:

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“300” Kettlebell Challenge 2.0 – Sample Workout

*Find exercise demos / breakdowns in the full program HERE

PART 1 (90 reps total) – STRAIGHT SETS – Perform the prescribed number of reps of the first exercise listed below. Rest for 30 seconds. Repeat three times WITHOUT moving on the next exercise in the sequence. Rest for 60 seconds after you finish the round, then repeat two more times for a total of three rounds:

  • 5 one hand KB swings per side
  • 5 one arm KB presses per side
  • 5 lateral KB lunges per side (alternate legs each rep)

PART 2 (90 reps total) – AFAP (as fast as possible) – Complete three rounds of the pair of exercises below as fast as possible. Alternate back and forth between exercises:

  • 10 1-arm KB rows per side
  • 10 spider climbs (5 per side) (alternate legs each rep)

PART 3 (120 reps total) – EMOM (every minute on the minute) – Set your timer to go off every 60 seconds. At the top of each minute, perform the prescribed number of reps of exercise one. Your rest is the time between when you finish your set and the next minute starts. Move on to the next exercise in the sequence and repeat. Continue in the same fashion through four rounds of the circuit total: 

  • 5 burpees
  • 5 side plank hold with leg raise per side
  • 15 prone skydivers (hold for one second at top of each rep)

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This workout is CHALLENGING – you’re moving at a fast pace and getting a good amount of work done (300 total reps!) in a short amount of time…

…it’s EFFECTIVE – we use various methods like straight sets, AFAP, and EMOM throughout the workout so that you can add strength, build lean muscle, and improve your conditioning…

…and it’s FUN! Give it a try and see! 😉

Click here to pick up a copy of my complete “300” Kettlebell Challenge 2.0, it’s new and updated for 2022 and on sale this week.

…and here’s to your continued success!

-Forest and the Team at KettlebellBasics.net

“300” – 28 Day KB Challenge – *BENCHMARK WORKOUT*

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We have an ALL NEW version of my “300” Kettlebell Challenge program dropping later this week!

You’ll have a BRAND NEW way to unleash your inner warrior and build a Spartan body, in about 20 minutes per day with a single kettlebell.

Stay tuned!

In the meantime, check out this sample workout from the program.

– Forest and the FVT Team

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“300” – 28 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 28-day challenge:

1 – KB Snatch to Rack Squat – 10 each side (Women:12k+,Men: 20k+)
2 – Push-ups – 20
3 – Rear Lunge to 1-arm Press – 10 each side (Women:12k+,Men: 20k+)
4 – Half Burpee to Gorilla Row – 10 each side (Women:16k+,Men: 24k+)
5 – KB Plank Drag – 10 each side (Women:12k+,Men: 20k+)

Complete 5 rounds for time

3 Minute Pre-Kettlebell Workout Warm Up

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Try this three minute warm up routine before your next kettlebell workout, first thing in the morning, or any time you need a recharge! If you are looking to prioritize improving your flexibility, I also recommend this: 28-day Flexibility Challenge – https://bit.ly/3t8gCuQ

It will give you a specific plan you can follow for the next month!

– Forest Vance, Master of Science – Human Movement, Kettlebell Expert, Over 40 Training Specialist

8-minute “Pre-Kettlebell” daily flexibility routine

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One thing I’ve been pretty consistent with for the last 9 or 10 years is a daily flexibility routine.

It works WONDERS for:

  • Improving movement
  • Improving energy
  • Improving workout performance

…and SO much more.

Let me tell you, I feel it BIG TIME if I miss. I feel stiffer, more sore, maybe even more injury-prone during my workouts.

Here’s an example of what my daily flexibility series might look like… (this one is actually from the Hyperbolic Stretching 28-day Challenge where you’ll build up to doing the splits):

  • standing straddle w/ alternating toe reach – 3x:10 per side
  • lying piriformis stretch – 3x:10 per side
  • standing forward fold “head to toe” stretch – 3x:20
  • toe flex – 3x:10 per side
  • “drop stance” hip flexor stretch – 3x:15 per side
  • seated straddle split stretch – 3x:15 per side
  • standing quad stretch – 3x:20 per side
  • lying abdominal stretch – 3x:15

*See exercise breakdowns / demos in the full Hyperbolic Stretching 28-day Challenge course HERE

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Gaining flexibility WILL help your kettlebell training, as well as many other areas of life. Incorporate some kind of daily stretching routine to help. I highly recommend the Hyperbolic Stretching 28-day Challenge to help you see the most measureable progress in the shortest amount of time.

To your continued success! –

-Forest Vance, Master of Science – Human Movement, Certified Corrective Exercise Specialist, Kettlebell Expert, Over 40 Training Specialist

Backed By Science – How to Lose Twice As Much Weight

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Today I wanted to talk to you about a study I recently came across (I’ll link it up at the bottom of this article if you want to check it out).

I came across this one putting together our upcoming “12 in 12” KB Transformation Challenge.

In the study, they had participants attend a weekly group session (just like we’re going to do in the 12 in 12) where they did things like encourage calorie restriction and moderate intensity physical activity so that they could lose weight.

Guess what one thing the participants did that lost twice as much weight as the rest of the participants who didn’t?

They kept a food log!

This is really not surprising. Keeping a food record is so critical because it can help you understand your eating habits, your patterns.. it gives us actual data we can look at and then help to improve if we’re not getting the results that we want.. and so much more.

Now in the KB 12 in 12, I’m not gonna force you to do anything, that’s not really how I roll 😉 I’m just gonna give you suggestions… they’re gonna help you get the best results… and the more the suggestions of mine that you take, the better results that you’re going to get! 🙂

The 12 in 12 Challenge officially starts tomorrow, January 4th, so if you want to sign up, you still have time, but you got to do it now. Here’s the the link for details and to officially register:

-> https://forestvance.lpages.co/12-in-12-kettlebell-transformation-sign-up/

And to sum up, if you want to lose twice as much weight in the same amount of time, keep a food record. It’s backed by science!

-Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach
ForestVanceTraining.com

PS – Another really interesting thing about this piece of research is that participants on average lost a substantial amount of weight, but they were not perfect!

On average:

— They attended 72% of the group sessions
— They reported 117 minutes of moderate intensity physical activity a week
— They kept an average of 3.7 daily food records per week
— They consumed 2.9 servings of fruits and vegetables per day on average

… and everybody still on average ending up losing around 15 pounds!

They DID however put in a solid, honest effort, and did their best.

If you can play full out and do that, I am going to help you get some tremendous results over the next 12 weeks. Details and sign up for the 12 in 12 Transformation Challenge at the link below:

-> https://forestvance.lpages.co/12-in-12-kettlebell-transformation-sign-up/

PPS – Here’s a link to the research referenced in today’s article: https://www.ncbi.nlm.nih.gov/pubmed/18617080

KB / Nutrition Challenge – Jan 2022

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I love talking about nutrition!

I’m almost passionate about it as I am about kettlebells 🙂

That’s because when it comes to transforming one’s physique, it’s so often the “master key”, the missing piece of the puzzle.

(BTW – I’m putting on a “12 in 12” – lose up to 12 percent of your bodyweight in 12 weeks – KB Transformation program, starting January 4th! Details and sign up here -> https://forestvance.lpages.co/12-in-12-kettlebell-transformation-sign-up/)

I have been in talks over the last few days with clients here at our Sacramento, CA personal training studio who are participating in the 12 in 12.

One thing I notice with a good percentage of folks is how much they eat out!

Grab breakfast on the go, grab lunch on the go, sometimes grab dinner on the way home.

The thing with this is that it’s just SO hard to eat well and keep your calories to a reasonable level when you’re eating out with such frequency – not to mention the amount of sugar and fat and sodium you ingest, etc

I’ve told a handful of people this over the last week:

Take the month of January, and CHALLENGE yourself NOT to eat out.

If you’re eating out frequently, almost guaranteed this will help you drop a few lbs.

You’ll get a little better at cooking and meal prepping in the process too! 🙂

Now obviously, there is a lot more to hitting your weight loss goals than this one thing.

But it’s the basics like this that are going to help you drop the weight in the long run, not the latest detox or carb cut or whatever else.

Each week of the “12 in 12” Kettlebell Transformation Challenge, we are going to meet as a group and go over little changes and habits that will stack on top of each other and turn you into a lean, mean, 12%-of-your-bodyweight-lighter-machine 12 weeks from now!

Get all the info and reserve your spot now at the link below:

-> FVT KB “12 in 12” Transformation Challenge

Look forward to working with you on this

-Forest and the FVT Team
ForestVanceTraining.com
KettlebellBasics.net

PS – Stop eating out for the month of January, and you could pay for the cost of the 12 in 12 KB Transformation Challenge several times over! Details and sign up here now -> https://forestvance.lpages.co/12-in-12-kettlebell-transformation-sign-up/

Lose 12 Percent of Your Bodyweight in 12 Weeks with Kettlebells – EXACT Blueprint

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In today’s post, I am going to give you the EXACT blueprint to lose 12 percent of your bodyweight over the next 12 weeks with kettlebells.

Are you ready?

*We have gotten HUNDREDS of applications for our upcoming “12 in 12” Kettlebell Transformation Challenge starting January 4th. I decided to shoot a video going through your questions, with a link to sign up directly if you are ready to rock. Watch the video and sign up here: https://forestvance.lpages.co/12-in-12-kettlebell-transformation-sign-up/

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Lose 12 Percent of Your Bodyweight in 12 Weeks with Kettlebells – EXACT Blueprint

STEP 1 – Multiply your current bodyweight by .12

(EXAMPLE – I currently weight 225. 225 x .12 = 27)

Your answer is the number of pounds you’re shooting to lose over the next 12 weeks.

STEP 2 – Divide the number you got in step 1 by 12

(EXAMPLE – 27 / 12 = 2.25)

Your answer is the number of pounds you’re shooting to lose each week.

STEP 3 = Multiply the number you got in step 2 by 3500

(EXAMPLE – 2.25 x 3500 = 7875)

Your answer is the weekly calorie deficit you need to create to hit your goal.

STEP 4 = Divide the number you got in step 3 by 7

(EXAMPLE = 1125)

Your answer is the daily calorie deficit you need to hit your goal.

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BOOM!

Now get to work!! 🙂

Create that calorie deficit through either eating less, moving more, or a combo of both, and you’re golden.

Be sure to track your food and workouts daily so that you can see what’s working, what’s not, and tweak things as you go.

On the big picture level, it really is this simple.

However, it’s NOT easy.

There are obviously MANY details left out, much much more than could go into a single blog post.

Not to mention all the lifestyle and habit changes required to make your goal a reality.

That’s why I’m putting on a “12 in 12” Kettlebell Transformation Challenge starting Tuesday, January 4th.

I am going to give you the kettlebell workouts AND diet plans AND lifestyle / habit information AND the coaching and support to help you SMASH your weight loss goals in 2022!

Get all the info and sign up now at the link below:

-> FVT “12 in 12” Kettlebell Transformation Challenge

Now you have the blueprint to lose 12 percent of your bodyweight in 12 weeks.

Good luck!!

If you’re looking for help, check out our 12 in 12 Transformation Challenge.

…and Happy New Year!

-Forest and the FVT Team at KettlebellBasics.net

“12 in 12” Kettlebell Transformation / Week 1

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Are you looking to drop weight in 2022?

Here’s a simple tip:

Choose one goal per week.

This is EXACTLY what we’re going to focus on – starting week 1! – in our “12 in 12” Kettlebell Transformation program that will help you lose up to 12 percent of your bodyweight in 12 weeks. (Click here for details and to apply now -> https://forestvance.lpages.co/12-in-12-kettlebell-transformation/)

See, if you tackle everything all at once, it’s easy to get overwhelmed.

But if you focus one goal goal per week, you’ll set yourself up for greater success.

For example, one week, you could make it a goal to get 150 minutes of activity.

The next week, you could make it a goal to cut back on added sugars.

Over time, when we start putting these habits together in a specific, strategic way, we see BIG TIME results, that last!

If you are interested in joining our “12 in 12” Transformation program that will help you lose up to 12 percent of your bodyweight in 12 weeks, we start January 4th. Click here for details and to apply now -> https://forestvance.lpages.co/12-in-12-kettlebell-transformation/

Here’s to making 2022 your fittest year yet!

– Forest and the FVT Team