Kettlebell Basics

The CORE Kettlebell System is the complete training program we use to run our medium-to-large group workouts at FVT.

From the way we warm our clients up, to the exact workouts we take them through on a daily basis, to the monthly Challenge system we use to keep them motivated and coming back for more, to the special “finisher” sequences we use to end each workout – EVERYTHING’s included.

And it works like crazy to get our clients amazing fat loss, lean muscle gain, and top conditioning results.

BUT – some clients want more. They want to get jacked and strong, and take their muscle gains to the next level.

Enter “Hybrid Kettlebell Muscle”.

This is the program we offer to our clients who want to gain strength and muscle and take their workouts to the next level.

It’s a full six week hybrid barbell / kettlebell / bodyweight program you could literally offer as an add-on service and profit from IMMEDIATELY.

Our clients happily pay an extra $100-$200 per month for these workouts, on TOP of their $149-$239 monthly group training rates.

And when you order the CORE Kettlebell System NOW – during the 2017 Summer Sale – you get this advance 6 week training course to use with your clients (and yourself!), 100% FREE.

Here’s a sample workout from the program:

#

Hybrid Kettlebell Muscle – Week 4, Workout B

1 – Deadlift – 3-4 sets of 5 @ 80% of one rep max

– 1 warm up set + 3 work sets total.
– Work up in weight each set.
– Rest 2-3 minutes between sets.
– Ex – your goal DL max for the end of the program is 300 pounds. Your goal is to WORK UP to an all-out set on set #4 of 240 pounds (70% of 300). You might go – 135×5; 185×5; 225×5; 240×5.
– Refer to “Strength Standards” PDF to set lifting goal (included in full program)

2 – KB / complex – Complete all reps on one side without setting the kettlebell down, before moving on to the other side. Push the pace, and get three rounds on each side as fast as possible:

1 arm KB press – 3
front squat – 3
one arm swing – 7
reverse suitcase lunge – 3

#

That’s just a sample – you’ll want the full program to see how it all fits together, and how to properly progress and build on each workout, over the 6 weeks.

Get Hybrid Kettlebell Muscle FREE when you order the CORE Kettlebell System this weekend

Here’s to getting lean AND jacked this summer!

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

PS - If you ordered the CORE Kettlebell System since we started the Summer Sale 2 days ago, check your email – I just sent you a copy of the Hybrid Kettlebell Muscle bonus!

{ 0 comments }

A complex is a series of exercises performed in succession, typically with a single implement.

Challenge Complexes is a full training program, featuring 34 different BB/DB/KB complex workouts, that are great as a replacement for boring cardio, as a conditioning tool for sports, and / or as an “off” day bonus workout.

Here is a sample workout, in the style of the Challenge Complexes:

.
Single KB Complex SMOKER

Do 4 rounds of the following kettlebell complex PER SIDE. NO rest between movements; go thru the WHOLE SEQUENCE on one side before switching. Rest approx 30 seconds between rounds.

Recommended weights = 8k/26lb to 12k/26lb – women, 16k/35lb to 20k/44lb – men.

– 5 1 arm KB swing
– 5 KB high pull
– 5 KB snatch
– 5 KB front squat
– 5 KB push press
– 5 burpees

.

Now when you are using complexes in your training, it’s key to know HOW to properly put them together, for the maximum benefit, and the minimum injury risk … how many reps, how many sets to do of each move … which lifts to put first in the sequence, and why … how to structure the workout and exercise “flow” … and how much load to use.

And Challenge Complexes gives you 17 barbell complexes, 10 dumbbell complexes, and 8 kettlebell complexes – all professionally designed, using the guidelines above.

There are video demos of all the workouts so that you’ll know how to perform every exercise with perfect form, and there is also one month of “anti-aging” workouts included as a bonus with your purchase.

=> Learn More and Get Challenge Complexes here

Have a super day! -

- Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

{ 0 comments }