ATTN fit pros, coaches, and serious kettlebell enthusiasts:

Variety is good to keep workouts interesting for your clients, but you don’t have to give up solid programming principles to do it.

Today’s KB Tabata Boot Camp is a great example of how to mix up workouts while still using the tried-and-true basics. It’ll be fun and exciting for your clients, because we change up the work:rest ratio (and as a result, rep range and intensity) of the main work sets during the workout… but we still use staples like lunges, rows, and presses so that your clients can build strength and burn fat in a proven way.

Let’s get going – this workout will burn fat and build strength in no time:

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Tabata Kettlebell Boot Camp – Sample Workout

5 rounds, 20 sec on, 10 sec rest, 1 min between rounds

Tier 1

–Alternating reverse lunge
–Burpee step back/in – no jump
–Renegade row – bodyweight only
–1 arm Kettlebell press (20 seconds per side)

Tier 2

–Alternating swing lunge (Done with partner if possible) (20 sec per side)
–Burpees
–Renegade Rows – single Dumbbell or Kettlebell (20 sec per side)
–1 arm Kettlebell press (20 seconds per side)

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If you liked today’s sample KB Boot Camp workout, be sure to check out Kettlebell Boot Camp Workouts 3.0 at the link below:

–>> Kettlebell Boot Camp Workouts 2023

-Forest Vance
Master of Human Movement
RKC – Certified Kettlebell Instructor
Owner, FVT Personal Training – Sacramento
Owner, FVT Personal Training – Kansas City
Owner, KettleBasics.net – Online KB Fat Loss Coaching for People Over 40

Trainers and coaches – if you:

— Are looking for something to differentiate yourself from the competition

— Want a proven system that will get your clients real results

— Are looking to improve client retention

— Want to get more referrals

First, watch the video below for a tiny taste of the power of a 15-minute workout with a single kettlebell. Then, go grab a copy of my Kettlebell Boot Camp Workouts system for Trainers and Coaches that is on sale through the end of the weekend at the link below:

–>> Kettlebell Boot Camp Workouts 2023

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

15-min Kettlebell / Bodyweight AMRAP (new video)

Are you looking for a reliable and organized kettlebell plan to use with your clients? Kettlebell Boot Camp Workouts 2023 will save you both time and effort!

These done-for-you kettlebell workouts guarantee an efficient, well-structured class every single time.

I’ve also organized them so that even if you only have a limited number of kettlebells, you can still run an efficient workout. For example, take the sample workout below:

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KB Boot Camp Workouts – Book 1 / Session 13: “The Terminator”

3 RDS, 1 min @ each station, 1 min rest b/w RDS

Tier 1

1 min KB complex: 3 KB press L/R – 8 goblet squat – 10 swings; repeat
1 min Burpees – step back/in no jump
1 min alternating reverse lunges bodyweight
1 min Jump jacks

Tier 2

1 min KB complex: 3 KB press L/R – 4 rack squat squat – 5 1 arm swing L/R; repeat
1 min Burpees
1 min Alternating KB reverse lunges
1 min Sprint or Jump jacks

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Imagine having all of your kettlebell boot camp workouts for the next few months done-for-you and planned ahead of time. You’ll even have the exact warm ups, finishers, and recovery sequences to go along with the main sessions (these resources are included in the main program too.)

I also break the workouts down into “tiers” (as you see in the sample above), so that your more beginner folks AND your intermediate / advanced clients can train together in the same hour and everyone can get an exceptional workout, every time.

Get the full program now at the link below while it’s on launch sale this week:

–>> Kettlebell Boot Camp Workouts 2023

-Forest Vance
Master of Human Movement
RKC – Certified Kettlebell Instructor
Owner, FVT Personal Training – Sacramento
Owner, FVT Personal Training – Kansas City
Owner, KettleBasics.net – Online KB Fat Loss Coaching for People Over 40

PS – I had a thought early this morning while I was driving to one of my studio locations to run a kettlebell boot camp session. While I am certainly confident in my ability to coach clients and lead kettlebell sessions, I don’t think that’s really my highest contribution at this point in time. I think my more “unique ability” nowadays, and what I try to focus on and spend most of my time doing, is building kettlebell-based group training businesses. So much of that is having a system where clients are going to get a great, effective workout every time – whether it’s me leading it, or any one of the nine trainers that we currently have on staff. What I’ve done is packaged up my workout system and made it available for YOU to download and plug into YOUR program, right away. Click below to learn more and get Kettlebell Boot Camp Workouts – 2023 now at the link below:

–>> Kettlebell Boot Camp Workouts 2023

For fitness professionals and kettlebell enthusiasts looking to take their daily routine to the next level, FVT’s Kettlebell Boot Camp Workouts 2023 is here with a complete playbook of fun, effective workouts! 

Leave boredom and dissatisfaction in the past – this is the one source you need for kettlebell-based boot camp programs. 

The official launch will occur later this week – keep an eye out for it! 

Can’t wait that long? Check out the sample workout below for a taste of things to come:

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Kettlebell Boot Camp Workout #17

WARM UP: 

Do two rounds of 30 seconds of work on each move:

— pull apart with light band
— shoulder taps in push up position
— bodyweight squat
— easy mountain climber

MAIN WORKOUT:

As fast as possible, do:

— 30 step ups – share box with partner and alternate
— 10 burpees, on the minute, every minute, for 3 minutes (30 total)
— 10 goblet squats, on the minute, every minute, for 3 minutes (30 total) 
— See saw press – 2 sets of 15 (30 total)
— Recline rows – 1 set of 30
— Walking lunges – 1 set of 30 (15 per leg)
— Hanging leg raise – 3 sets of 10, alternate with partner, you-go-I-go
— 30 jumping jacks

CORE + COOL DOWN:

Perform each movement for – 30 seconds:

— Cat cow stretch
— Opp arm raise high plank
— Bridge
— Dead bug
— Hug knees (low back stretch)
— Superman raises

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Kettlebell Boot Camp Workouts – 2023 will be releasing this week and is your chance to finally access our instructional playbook. Get the know-how you need to create and deliver small and large group training sessions for your clients, as well as amazing workouts for yourself. Don’t miss out on your opportunity to benefit from these materials; the new program officially goes on sale later this week!

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

I just got back from an RKC – Kettlebell Certification weekend with Dan John in Hoboken, NJ.

These events always feel like I’m drinking from a firehose, because there is just SO much information thrown your way in a short period of time!!

My body is tired – I’ve done two days of intense kettlebell workouts, which lasted around 8-10 hours each! So this week I’m taking it easy to let my muscles recover, then next week I’ll get back into the swing of things (no pun intended lol).

Kettlebells of course are always a staple of my training, but I do them SO THAT I can stay strong, lean, functional, pain free, and continue to enjoy doing the things I love.

One of those things I love is Obstacle Course Races! I have a short 5k one coming up in about six weeks to kick off the season.

These OCR events typically involve a mix of running, hiking (depending on the location), carries, throws, climbs, and more.

Having a great cardio base, and ideally doing a good bit of running, is how you get in shape to do your best. But as I get a little older, I can’t quite take the same running mileage I used to. So one thing I’ll add in the mix – that’s great cardio, and that also helps so much with getting that base cardio foundation build, is rucking.

The backpack I am using for my rucking right now you can get free at this link, you just pay shipping –>> https://trk.knxtrk.com/SH56

In basic terms, rucking is just where you throw some weight in your backpack and go for a walk.

Here are a few additional tips:

– Walk fast and with a purpose. You want to get your heart rate up to around 50-70% of max.
– Not required, but try to see if you can find some uneven / hilly terrain to ruck.
– Start with 20 pounds or so, work up to 50+.
– Start with 30 mins, work up to 60+.

A kettlebell is actually a really great weight to use for this workout. Plus, you can take it out at some point during the workout, do some KB moves, do some bodyweight exercises, and then finish off by rucking back to where you started.

The backpack I am using for my rucking right now you can get free at this link, you just pay shipping: https://trk.knxtrk.com/SH56

I use mine all the time, for KB rucking workouts like the one I break down today, and much more!

To sum up, if you’re looking for an effective and challenging way to crank up your cardio routine, try kettlebell rucking.

And remember to pick goals that keep you energized and pushing forward each and every day towards your fitness goals!

–Forest and the FVT Team at KettlebellBasics.net

We kick off our 28-day Kettlebell Drop-a-Size Challenge 3.0 today! One of the free bonuses you get with the program is my KettlebellBasics WODs – “Tabata Challenge” Edition. 

–>> Drop a Size with KBs in 28 Days and get KettlebellBasics WODs – “Tabata Challenge” Edition FREE

If you’re looking to get the most out of your Tabata workouts, you’ll want to make sure you’re doing them correctly. Though it’s a highly effective protocol, most people don’t understand exactly how to use it to get the results they want. Give today’s sample workout a try and see the results for yourself from doing it the right way:

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KettlebellBasics WODs – “Tabata Challenge” Edition – WEEK 3 / WORKOUT 1

PART 1 – Do as many reps as you can of the first exercise in 20 seconds. Rest for 10 seconds. Do as many reps as you can of the second exercise in 20 seconds. Rest for 10 seconds. Do 4 rounds total:

– Two hand KB swing – pay attention to your set up!
– Push up (first set regular / second set wide / third set narrow / fourth set regular / last set your choice)

PART 2 – Do as many reps as you can of the first exercise in 20 seconds. Rest for 10 seconds. Do as many reps as you can of the second exercise in 20 seconds. Rest for 10 seconds. Do 4 rounds total:

– KB goblet lunge (two sets per side)
– Single arm KB row (two sets per side)

PART 3 – Do as many reps as you can of the first exercise in 20 seconds. Rest for 10 seconds. Do as many reps as you can of the second exercise in 20 seconds. Rest for 10 seconds. Do 4 rounds total:

– Kettlebell high pull / kettlebell snatch (right arm) – progress from
last week
– Kettlebell high pull / kettlebell snatch (left arm) – progress from last
week

PART 4 – Do as many reps as you can of the first exercise in 20 seconds. Rest for 10 seconds. Do as many reps as you can of the second exercise in 20 seconds. Rest for 10 seconds. Do 4 rounds total:

– Plank w/ shoulder tap
– Superman raise – alternate sides

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KettlebellBasics WODs – “Tabata Challenge” Edition is designed for people over the age of 40 who want to burn fat up to 38% faster, get a total-body workout in just 20 minutes, tone their body while incinerating calories, and perfect their form with video instruction from a world-class kettlebell trainer. Give today’s sample workout a try, then join the full Challenge at the link below:

–>> Drop a Size with KBs in 28 Days and get KettlebellBasics WODs – “Tabata Challenge” Edition FREE

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

The 28 Day “Drop a Size” KB Challenge 3.0 is a program designed to help you drop a clothes size over the next 28 days, while gaining lean muscle and reducing pain / avoiding injury in the process.

The first workout in this program is a full-body, “chipper-style” circuit. Chippers are typically some kind of monumental, grinder of a workout where a series of movements are all linked together, one after another. The idea is to push the metabolic condition and mental limits, all in one session.

Thing is, the concept comes from the CrossFit world. And so, these workouts typically require a full barbell set up, a rig to do pull ups and dips, a GHD machine, and more.

What about us average Joes and Janes that want to experience the results of this unique workout style, but do it at home, with just a kettlebell or two and our own bodyweight?

I’ve come up with a solution.

We have adapted these great workouts, and use many of the same principles, but make it so that you can do them at home with a couple of Kettlebells and your own bodyweight, in 20 or 30 minutes, three or four times per week.

And these workouts are especially friendly if you are over the age of 40, 50, or above… because we take care to get you a great workout, and help you increase muscle, reduce body fat, increase stamina and flexibility and improve my overall health… while also choosing movements that are easy on your joints and friendly to work around with injuries etc etc.

Try the workout below, then sign up for the Challenge here:

–>> 28 Day “Drop a Size” KB Challenge 3.0

-Forest and the FVT Team

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28 Day “Drop a Size” KB Challenge 3.0 – Sample Workout #1

You will perform all the reps of each exercise before moving on to the next exercise. Rest as needed to maintain proper form. Record your time to track your progress. Post your time in the group as well! 

1 – 1-Arm KB Rack Squat – 30 (15 each) (Women:16k+, Men: 24k+)

2 – 1-Arm KB Overhead Press – 30 (15 each) (Women:12k+, Men: 16k+)

3 – 1-Arm KB Snatch – 30 (15 each) (Women:12k+, Men: 16k+)

4 – KB Plank Drag – 30 (15 each) (Women:12k+, Men: 16k+)

5 – KB 1-Arm Row – 30 (15 each) (Women:12k+, Men: 16k+)

6 – Jumping Jacks – 30 (Modify by taking the jump out)

7 – KB Romanian Deadlift – 30 (15 each) (Women:16k+, Men: 24k+)

8 – Burpees – 30 (Modify by elevating your hands)

9 – KB Halo – 30 (15 each direction)(Women:12k+, Men: 16k+)

10 – KB 2-Hand Swing – 30 (Women:16k+, Men: 24k+)

FINISHER – Complete 3 rounds of the following two moves. Take 10 seconds rest between moves, no rest between rounds.

1 – High Knees – 30 seconds (Modify with High Knee March)

2 – Wall Sit – 30 seconds

Losing weight isn’t easy for anyone! 

However, with our 28-day “Drop-a-Size” Kettlebell Challenge just around the corner, you can take the fast track towards achieving your fitness goals. 

Here are 7 tips to kick start your weight loss journey – and stay tuned, registration for the Challenge opens tomorrow:

1. Lift Kettlebells: Kettlebell workouts are highly effective at burning calories and building muscle. Incorporating kettlebell exercises into your routine can boost your metabolism and help you lose weight faster.
2. Focus on Protein: Consuming more protein can help you feel fuller for longer, reduce cravings, and prevent overeating. Aim to include lean protein sources in every meal, such as chicken, fish, tofu, or beans.
3. Increase Your Daily Step Count: Walking more can have a significant impact on your weight loss progress. Try to increase your daily step count by taking the stairs instead of the elevator, going for a walk during lunch breaks, or even walking in place during TV commercial breaks.
4. Drink More Water: Staying hydrated is crucial for overall health and weight loss. Drinking water before meals can help reduce hunger and calorie intake. Aim to drink at least 8-10 glasses of water a day.
5. Improve Your Sleep: Poor sleep habits can lead to weight gain and other health problems. Prioritize getting at least 7-8 hours of sleep per night and establish a consistent sleep schedule.
6. Eat Out Less: Eating out often can make it challenging to control portion sizes and food choices. Cook more meals at home, and pack healthy snacks and lunches to bring to work or school.
7. Eat More Veggies: Incorporating more vegetables into your diet can help you feel fuller, consume fewer calories, and improve your overall health. Try to include a variety of colorful vegetables in every meal.

By implementing these 7 tips into your daily routine, you can kickstart your weight loss journey and make progress towards achieving your fitness goals. And stay tuned, our 28-day Drop a Size KB Challenge registration opening tomorrow, March 7th, 2023!

– Forest Vance
ForestVanceTraining.com
LeesSummitPersonalTrainer.com
KettlebellBasics.net