1000 Kettlebell Challenge Workout

by admin on October 21, 2019

Quick-hitting kettlebell workouts rock.

They are great for building all-around health and fitness.

Whether your goals are losing fat, gaining lean muscle, or improving performance for sports you enjoy, they deliver.

And maybe one of the best parts is that you can do them any time, any place, in a short amount of time.

If you want all the benefits decribed above, plus a real mental and physical challenge, try today’s 1000 Kettlebell Challenge Workout.

It’s a sample from our upcoming 28 Day 1000 Kettlebell Challenge:

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1000 Kettlebell Challenge Workout

20 bodyweight squats
16 two hand KB swings
12 push ups
20 1 arm KB rows (10 per side)
40 jumping jacks
20 alternating reverse lunges (10 per side)
16 one arm swings (7-8 per side)
12 mountain climbers (per side)
20 gorilla rows (10 per side)
40 high knees in place (20 per side)
20 walking lunges
16 hand-to-hand KB swings (10 per side)
12 alternating shoulder taps (per side)
20 1 arm upsupported rows (10 per side)
40 split shuffles (20 per side)

Do 3 rounds of the circuit above for time.

Then, finish with 28 burpees, for an even 1000 reps.

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Now.

This is a challenging workout.

It’s not designed for beginners.

Try it, but only if you already have a decent fitness base.

Because in the upcoming 28 day 1000 Kettlebell Challenge, we work up to this workout as a sort of “Grand Finale” at the end – so you will have been training consistently, building up your form, and practicing the KB moves for about four weeks before attempting it.

And, we be sure to give modifications and options too, so that the workout can be done by folks of all different fitness levels.

Bottom line: if you like short, challenging, effective, new, fresh KB workouts – you gotta get in on the 28 Day 1000 Kettlebell Challenge!!

Registration opens tomorrow, stay tuned.

- Forest and the FVT Team
ForestVance.com

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In today’s video, I walk you through some variations of the HardStyle Kettlebell Swing.

HardStyle Kettlebell Swing Variation #1: the One Hand Swing

Body mechanics here should be very similar to the two hand swing. It’s almost like you’re doing the two hand swing, and you’re just removing one hand from the kettlebell.

One thing to pay close attention to on this move is what we call “packing” the shoulder. Watch the video to learn more – it’s about activating the muscles around your shoulder joint and “packing” it back into place.

The other thing you can do is slightly turn your hand down – like you’re pouring a pitcher of water – when the ‘bell comes between the legs. This makes for a smoother movement overall, and a nice transition to things like cleans and snatches. Just be sure that doing this doesn’t come at the expense of UNpacking your shoulder (a common mistake).

HardStyle Kettlebell Swing Variation #2: the Hand-to-Hand Swing

With this variation, we’re still doing one hand swings, but we’re taking it a step further, and switching hands every rep.

Timing is everything with this one. Start thinking about switching hands when the ‘bell is on the way UP, so that you end up actually doing the switch when the ‘bell is weightless in the air in front of you.

HardStyle Kettlebell Swing Variation #3: the Double / Two ‘bell Swing

This is a great variation on the swing for adding additional load. You can typically swing more total weight with two KBs than with a single heavy one.

You end up getting more work done in the same amount of time, and really challenging yourself.

You’re kind of combining elements here from both the two hand and one hand swing technique. Watch the video to see how to do it. You’ll also need to get a tad wider stance so that you don’t hit your legs with the KBs.

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There you have some great variations of the Hardstyle Kettlebell Swing.

If you found this video helpful, check out my “300″ Kettlebell Challenge workouts program.

You’ll unleash your inner warrior and build a Spartan body, in about 20 minutes with a single kettlebell.

Get a free sample week of the training plan at the link below:

http://bit.ly/free300kbworkouts

And here’s to your continued success! -

- Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
ForestVance.com

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For those looking to test their strength, kettlebell form, mental capacity, and lungs, I dare you to take this test:

=> 300 Kettlebell Challenge

You do a strength (and overall fitness) test at the beginning of the 42 day program – a 300 rep kettlebell workout.

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

Then, for the six week program, you do workouts that will help you do better at that original “benchmark” workout – 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 Friday during the six weeks, just for fun, and so that you can see your fitness improving along the way – like this:

300 Kettlebell Challenge – Week 2 Sample Workout - Intermediate / Advanced Version

(in the full program, we also have a special beginner version of every 300 workout, so that the workouts are do-able for every fitness level)

- 7 1-arm squat thrust right (12k women/ 24k men)
- 7 1-arm squat thrust left (12k women / 24k men)
- 6 push-ups to alternating hand reach each arm
- 7 Goblet pendulum lunges right (front to back= 1 rep)(12k women / 20k
men)
- 7 Goblet pendulum lunges left (front to back= 1 rep)(12k women / 20k
men)
- 8 single arm swings each arm (12k women / 20k men)
- 6 Single arm renegade rows right (12k women / 20k men)
- 6 Single arm renegade rows left (12k women / 20k men)
- 7 Double thrust burpees

Complete 4 rounds for time

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So I dare you to take this test:

=> 300 Kettlebell Challenge

And I look forward to hearing about how you do.

To your continued success -

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
ForestVance.com

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The 300 Kettlebell Workout

by admin on October 7, 2019

Want Hollywood muscle?

Try today’s 300 kettlebell workout.

You see, the ORIGINAL 300-rep Spartan workout was used by the cast of the movie, and was one of the things that produced some pretty amazing body transformations for the cast members.

Here’s what it looked like:

25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 “floor wipers” (a core and shoulders exercise at 135 pounds)
50 KB clean and press – 25 per side – at 35 pounds (a weight-lifting exercise)
25 more pull-ups

… for a total of 300 reps.

BUT …

What if you’re working out at home?

What if you can’t do 25 consecutive pull ups?

What if you don’t have a barbell?

Well – we’ve put together a workout … and a full training plan, available for sale tomorrow! … where you can get similar RESULTS to the Spartan cast, doing cool 300-rep metabolic conditioning – style workouts … but that use just a single kttlebell and your own body weight.

So try this:

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The 300 Kettlebell Workout

5 1-arm kettlebell deadlift right (16k women/24k men)
5 1-arm kettlebell deadlift left (16k women/24k men)
5 Uneven Pushups on Kettlebell right
5 Uneven Pushups on Kettlebell left
10/ea Hand to Hand Kettlebell Swing (20 swings total) (16k Women/24k)
10 Hop Back KB Deadlift (16k Women/24k)
5/ea side Ballistic Kettlebell Row (12k women/20k men)

Complete 5 rounds for time

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And keep an eye out, we’ll have the full 6 week Kettlebell 300 program available tomorrow.

Train hard, talk soon! -

- Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVance.com

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4 Min KB Workout

by admin on September 27, 2019

Did you know that you can get a solid workout in just 4 minutes?

It’s true.

Here’s the thing though – there is an inverse relationship between intensity and volume.

And this must be respected if you are going to get a high quality workout in a short amount of time.

For example.

I am running a fairly long endurance event this weekend – the Spartan Ultra Beast in Lake Tahoe, CA.

It’s the longest I’ve ever personally done by a long shot. 30.7 miles, 9400 feet of elevation gain, 70 obstacles.

So if I come out hot, going too hard out of the gate, I’m going to be in trouble.

I’m going to be working at a lower intensity, maintaining the pace I know that I’ll be able to last the whole +/- 12 hours that I expect the race to take.

On the other hand.

If I’m going to do a kettlebell workout in 4 minutes …

… like we’re doing in the 28 Day Kettlebell HIIT Challenge, starting this coming Monday the 30th

… it needs to be INTENSE.

I need to be at, or close to, my max, to get benefit.

This is exactly what Dr. Izumi Tabata did in his original study on HIIT training (we talked about that study in yesterday’s message .. I’ll link it up below if you missed it).

So here’s an example:

4 Min KB Workout

1 – WARM UP – do three rounds of:

- Easy sequence of bodyweight movements, working the whole body through all major patterns at an easy pace – five to ten minutes

2 – MAIN WORKOUT – do as many reps as you can in :20 of each exercise. Rest for :10 between moves. Do 8 rounds total:

- KB squat-to-press (right side)
- KB snatch (right side)
- KB squat-to-press (left side)
- KB snatch (right side)

3 – OPTIONAL FINISHER – Only got four minutes? No problem – roll with the main workout only. If you want more – do as many reps as you can in :20, rest for :10 between bouts, do 8 rounds total of:

- Burpees

4 – COOL DOWN

- Yoga flow / static stretch – five to ten minutes

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Make sense?

Think about that point – the inverse relationship between volume and intensity – at your workouts moving forward … and how the shorter the workout, generally speaking, you need to have a higher intensity.

Join our Challenge for more short, effective workouts and a full 28 day plan you can do any time, any place with a single kettlebell, here:

==>> 28 Day KB HIIT Challenge

And have a great day!

- Forest

PS - If you missed yesterday’s article, check it out below:

http://forestvance.com/2019/09/how-do-you-do-a-tabata-workout/

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