Kettlebell Basics

We are officially starting our April 2019 42 Day Kettlebell Challenge this coming Monday, April 15th.

I am excited to be working with a new group!

(There is still time to get in if you are interested – info at the bottom of this post.)

For one, it’s my 38th birthday this coming Tuesday the 16th. I was 14 years old when I started lifting weights. So this will mark my 25th year in the strength game!

Also, the energy and enthusiasm in the first week of a new Challenge is so great.

So if you want to get in and haven’t yet, I encourage you to submit an application – info at the bottom of this message.

All this said, I wanted to share a sample workout from the program with you.

This sample does not include many of the things that make these Challenges unique:

- Accountability – you post every time in our private group when you complete a workout – this is SUCH a key element that is missing from so many online programs
- New workouts – we give you a fresh new workout plan every week for the 42 days – following a similar “theme”, so that you can work on similar movements and continue to get better, but also so that you never repeat the exact same workout twice
- Feedback – post your questions, your victories, your losses – anything to the group, and we will be there to coach and motivate and bring you along the way
- Focus – having a 42 day period where you are zeroed in on a specific goal is POWERFUL for breakthrus in all areas of life!
- Group dynamic – you’ll have a cohort of folks doing the exact same Challenge with you at the exact same time – which keeps you movtivated and on track

BUT – it gives you an idea of what to expect:

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KB Shred – Sample Workout
*video demo links included in full program

WARM UP

Do each exercise at a medium pace for 30 seconds. No rest between movements. Do 3 rounds total:

– Prisoner Lunges w/ twist
– Shoulder Pass Throughs (can be done with a broom, jump rope or resistance band held taught)
– Good Mornings

MAIN CIRCUIT

Do 4 rounds of the following:

– 10 Double KB Deadlifts (recommended weight: 16-20K women, 24-32K Men)
– 10 Kettlebell jump squats
– 8 KB Pushups
– 6 Long Jump Burpee Shuffle:
– 5/ea Bottoms Up Kettlebell Press (recommended weights:8-12K women, 16-20K Men)

FINISHER: Do 3 rounds of the following moves for 40 seconds per exercise. Take 10 seconds to transition to the next exercise. Rest 45 seconds between rounds:

– Lateral Jump High Knees
– Bear Plank Sit Through
– Split Shuffle
– Plank with Hip Twist

COOL DOWN

Perform each move for 30 seconds, 2 rounds:

– Butterfly Stretch
– Bird Dog
– Thoracic Prone Rotation

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Want to join us for our April 2019 42 Day Kettlebell Challenge?

IMPORTANT – in my last email, I sent a direct link to the sign up page as an experiment.

Typically, we get applications from everyone and review them to make sure each participant is a great fit, based on their current goals, fitness level, etc.

We always get hundreds of applications, and as you can imagine, it’s a lot of work to go through them!

We decided to try skipping that part of the process, and letting people “self-select”, so to speak.

That was our mistake, and I apologize.

Though it’s time-consuming, it’s also critical.

Because we want to know a little about you and your goals and make sure the Challenge is a good fit, before just throwing you in the fire.

So if you want to join for this upcoming program, please submit your application at the link below:

KB Shred – 42 Day Challenge – submit your application here

We will personally review your app and get back to you on next steps, as to if the Challenge is a fit, and how to sign up.

I look forward to hearing from you!

- Forest Vance, MS
Certified Russian Kettlebell Instructor
ForestVance.com

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EMOM (which stands for every minute on the minute) is a type of interval workout where you perform a specific task at the start of every minute for a set amount of time.

One cool thing about them is that they remove much of the thinking from a training session; the clock decides when you’ll be working and when you’ll be resting.

They are also a great tool for measuring progress from week to week; you can see if the time you’re taking to complete the prescribed movements is going down, and/or if the rest period you end up getting is going up.

Take today’s workout for example:

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15 min kettlebell-bodyweight EMOM workout

http://bit.ly/42daykbshred

Set your timer for 60 second intervals. Perform the prescribed number of reps of each exercise at the start of each 60 second interval. Your rest period is the time between when you complete your work set, and the next 60 second interval starts. Do five rounds of the circuit below, sticking with this same work / rest structure (workout should take 15 minutes total):

MINUTE 1 – 20 KB swings (24k men / 16k women)
MINUTE 2 – 15 push ups
MINUTE 3 – 8 burpees
MINUTE 4 – 20 KB swings (24k men / 16k women)

… continue and repeat for 15 minutes!

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If you liked this workout, you should check out our upcoming 42 Day KB Shred Challenge.

You’ll use a structured, unique, highly challenging kettlebell-based training plan to:

– Get strength and conditioning results that show up in body transformation
– Lose belly fat
– Be mobile and strong enough to help with the activities they most enjoy

You’ll get specific kettlebell and bodyweight – based workouts to follow each day. These tell you exactly what to do and how to do it, very detailed, with video demos, etc.

I give you a copy of my “Feed the Beast” diet plan – includes a full 18 meal plans, with ‘general balanced’, paleo, and vegetarian versions to pick from – so that there are options for almost ANYone, and so that you know exactly what to eat and when to eat it to get the results.

We have a private FB group for all folks in the Challenge – you check in after every workout, get feedback, accountability and support. (THIS is the game-changer BTW, and is what makes this program DIFFERENT from all the others out there.)

Details on the Challenge and grab your spot at the link below:

http://bit.ly/42daykbshred

To your success!

- Forest Vance, MS
Certified Kettlebell Instructor
ForestVance.com

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