Lifetime Kettlebell Fitness Sample Workout

by admin on January 27, 2012

Just finished putting the finishing touches on a brand new kettlebell program … and I thought I’d share with you a sample workout routine from the plan.  Enjoy!

- Forest

**********

(click for a preview)

Lifetime Kettlebell Fitness Workout – Week Three

We’ll be building on what we’ve done so far and introducing your next foundational kettlebell exercise – the Turkish get up.

Warm Up

  • Box Squat – 10-15 repetitions
  • Hamstring/Hip Flexor Stretch Combo

Perform these two exercises back-to-back without rest; repeat the pair of warm-up movements twice without rest.

Workout

•Swings- 15-20 (two hand/one hand)
•’Active Rest’- :30
•½ Turkish get up – 3 ea side
•’Active Rest’- :30

Continue this sequence non-stop for 15 minutes.

Cool Down

5 minutes of static stretching – tight muscle groups only

**********

PS – Only three days left to take advantage of the fast action bonus (a free copy of my Easiest, Fastest Fat Loss Meal Plan Ever) … click the link below for more details:

Lifetime Kettlebell Fitness

{ 0 comments }

Lifetime Kettlebell Fitness 3 Day Sale (KB’s for beginners, older people)

by admin on January 27, 2012

If you’ve tried other kettlebell workout plans and found they just weren’t right for you …

If you’re a beginner kettlebell enthusiast and want a program that teaches you how to both how to train with them the right way and outlines a step-by-step plan to learn the basics …

If you’re an older person looking for a kettlebell program designed with your specific goals in mind …

This kettlebell workout plan is designed SPECIFICALLY for you.

Lifetime Kettlebell Fitness is based around two main concepts – 1) strengthing weak areas, addressing flexiblity/muscle imbalances, and attacking problems before they start and 2) focusing on perfect form with the basic kettlebell exercises.

I’ve been working tirelessly on this program for weeks (it’s been in planning stages for months) … and it’s finally done!  So to celebrate, I’m holding a three day weekend sale – order a copy before Sunday, January 29th at 11:59 pm and you’ll get a free copy of my Best Fat Loss Meal Plan (a $17 value)!  Click below for all the details and to grab yours now:

Lifetime Kettlebell Fitness

{ 0 comments }

Kettlebells For Seniors (part 2)

by admin on January 24, 2012

In part one of this “Kettlebell for Seniors” series, I outlined the benefits of kettlebell training for seniors and provided a sample KB workout …

(For the record, I also mentioned that I’m personally not a big fan of the term ‘senior’. The images it conjures up are far different than the folks in the 50+ age group that, for example, I’ve met and trained with at RKC events.  I have personal training and boot camp clients that defy ‘senior’ in every sense of the word.  And I certainly won’t be excited about being called a senior myself 20 or so years from now :))

I still get emails almost daily, though, with questions about exercise progressions/regressions, modifications, technique pointers, etc. for this specific demographic … so I thought I’d put together a  list of the top 10 articles/videos/etc. on KettlebellBasics.net for seniors:

1. The Kettlebell Swing 

The most basic of HardStyle kettlebell moves – I start all of my kettlebell training clients, no matter their starting fitness level or goals, with some kind of variation of the swing.

2. The Turkish Get Up

Along with the swing, the TGU completes the core duo of HardStyle kettlebell moves.  This post includes a video showing the 1/2 get up as well … a valuable variation of the exercise when you’re just getting started.

3. A Beginner Kettlebell Workout 

Simple yet tough workout that incorporates the swing and TGU.

4. My Kettlebell Story

My personal story about how I got into kettlebell training, and how you can learn from the mistakes I made when starting out.

5. How To Select The Right Size Kettlebell

How to figure out the proper size kettlebell to start with.

6. The Kettlebell Squat 

The next kettlebell exercise you should learn after the swing and TGU.

7. Troubleshooting the Turkish Get Up 

A great post about common problems – and fixes – folks experience with the Turkish get up.

8. Perfecting Your Kettlebell Swing 

A post that breaks down your kettlebell swing form further, covers some common mistakes and how to fix them.

9. Kettlebell Workout For Seniors 

Part one of this series that details a kettlebell workout specifically designed for seniors.

10. Two Easy Exercise Mods For KB Beginners 

Examples of two exercise modifications/regressions for kettlebell beginners – with video.

In conclusion, there are some special considerations older people should keep in mind when training with kettlebells.  This post points you towards the best information on this blog on the topic of kettlebell training for seniors.

That’s it for now – have a great week!

Forest Vance, RKC II

PS - Stay tuned for more details about a complete kettlebell workout program I have coming very soon designed specifically for seniors … and make sure to sign up for my email list if you haven’t yet to get first news of when it’ll be available!

{ 0 comments }

Kettlebell Exercise For Endurance Athletes

by admin on January 20, 2012

It’s an interesting (but logical) phenomenon … I see very predictable movement problems and pain patterns with new kettlebell training clients.

For example, folks who sit all day – as in working at a desk job – typically have tight traps, pecs, shoulders and lats.

Folks who stand up for long periods of time at their jobs frequently have chronic back pain.

And folks who participate in endurance sports like running and cycling seem to have, among other things, a weak and neglected “core”.

This isn’t surprising, since many endurance sports essentially involve only straight ahead movement – movement in what we call the sagittal plane. (It’s also important to remember that the “core” referred to in this context not only includes your abdominals, but your hips, glutes, and middle/upper back muscles as well).

So here’s a kettlebell exercise that addresses these issues and is great for endurance athletes – it’s called the single leg deadlift:

Video Recap

Athletes that are involved in endurance sports like running and cycling – sports where you largely move through the sagittal plane – have specific muscles that typically get weak and neglected.

One great exercise you can do if you’re involved in these sports is the single leg deadlift (SLDL).  It’s a great move for strengthening your core, balance muscles, and glutes.

Start by doing a regular kettlebell sumo deadlift.  Keep in mind that the movement pattern for the one leg version is very similar.

Then progress to the SLDL.  Make sure that:

  • You initiate the movement with your back leg
  • Your hips stay square
  • Your hips travel backwards as your body moves towards the ground

In conclusion, endurance athletes have special strength training needs. Kettlebells are a great tool to address some of these needs.  And the SLDL exercise covered in this article/video is a great kettlebell exercise for endurance athletes.

Keep training hard and talk soon -

Forest

P.S. The SLDL is just a starting point in your kettlebell training for endurance sports … for a complete and well thought-out workout program that takes on the movement and pain issues endurance athletes have and stops them in their tracks, click here ——>>kettlebell/body weight workout for endurance athletes

{ 2 comments }

119 Kettlebell Routines, Exercises and Videos

by admin on January 12, 2012

Special announcement – massive website update!

Whether you’re brand new to KettlebellBasics.net or you’re a long-time and loyal reader, chances are you haven’t really seen all the site has to offer …

We’ve been working hard this week to organize and bring everything 100% up to date.  Getting around and finding everything you need to reach your kettlebell training goals should now be easier than ever.

To start, check out the new and updated About page – it outlines all the site has to offer – including now over 119 kettlebell routines, exercises, and videos.  Click the link below to go there now:

http://kettlebellbasics.net/about/

As you look around, another area I think you’ll really enjoy is the new and updated Kettlebell Routines section – it’s been our most popular post to date and now features over 40 free kettlebell routines!  Click the link below to check it out:

http://kettlebellbasics.net/2010/05/25/kettlebell-routines/

Thanks for your support and talk soon -

Forest Vance, MS, CPT, RKC II

{ 0 comments }

Kettlebell Workout For Men

January 6, 2012

If you’re a meathead at heart … if your chief fitness pursuit is muscle size and strength at the expense of everything else … kettlebells may not be the best training implement for you. On the other hand, if you’re looking to get lean and strong, to build strength without bulk … if you’re looking [...]

Read the full article →

7 Great Kettlebell/Body Weight/Conditioning GymBoss Workouts

January 3, 2012

The GymBoss Interval Timer Whether you’re keeping track of rest periods between sets, the length of your entire workout, if you’re doing as many reps as you can in a pre-determined amount of time, or if you’re doing a specific interval method like the Tabata protocol, having a reliable and accurate way to time yourself [...]

Read the full article →

Kettlebell Basics Weekly Workouts Is Now Live

December 29, 2011

I’m super excited to share with you the new and re-vamped Kettlebell Basics Weekly Workouts program … It was created in response to frequent requests for fresh and new kettlebell/body weight workouts, videos, and meal planning advice. Workout plateaus and boredom are two obstacles many kettlebell/body weight training enthusiasts face … and this program provides [...]

Read the full article →

Complete Kettlebells For Fat Loss Plan (free gift)

December 22, 2011

Merry Christmas! As a gift for you this year, I’ve put together a special Kettlebells For Fat Loss plan.  Here’s a summary of what it includes: The ’4 Step Kettlebell Success Formula’ video – learn the four key steps to kettlebell training success (and overall fitness, health, and well being), including the best way to [...]

Read the full article →

Instantly Boost Your Kettlebell Pressing Power (revisited)

December 15, 2011

You’ve just bumped up a kettlebell weight/size for your presses.  You’re getting stuck at a specific rep count and can’t seem to get any higher … Or, maybe you’re going for a new personal best on the kettlebell press, but can’t quite press the next weight up. If either of the above scenarios describe you, [...]

Read the full article →

← Previous Entries