Hybrid Kettlebell Cardio Workout

by admin on January 2, 2017

Happy New Year!

Hope your 2017 is off to an amazing start :)

I am getting ready to head to the gym this morning to lead a BIG group as we roll into our busiest time of the year -

So thought it would be a good time to share another workout from the CORE Kettlebell System.

This is the workout we’ll be doing today, and we’ll have 25-30 folks – so this is what the set up will look like:

- Bodyweight – based warm up – all together
- Main workout – we’ll have a station set up for each exercise, set up 3-4 people at each station, and then start the clock and let them work and rotate around the room for the 20 minutes of the main workout, getting as many rounds as possible.
- Finisher – we’ll get with a partner and swap back and forth between exercises so that we can be sure to have enough kettlebells to go around
- Cool down – all together.

This is a great way to set up a workout if YOU are leading a big group.

It’s also a great way to do it if you’re just training on your own, or in a small group too!

Either way it makes for a unique, fun, and effective workout.

Also keep in mind – this workout is part of a greater SYSTEM. The workout done the day before and the day after is balanced in terms of muscle groups / movement patterns trained. This is more of a “strength” – oriented day, whereas other workouts from the program are more of a “conditioning” focus.

But this should give you a feel for CKS, and what the workouts in it are like.

Let’s do this -

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Hybrid Kettlebell Cardio Workout
from the CORE Kettlebell System

*It is possible that there are some moves / exercise names in this workout that you may not be familiar with. Don’t worry – all the moves in the program are either shown in the Kettlebell Hacks series included with the CORE Kettlebell System, or a link is provided to a video that shows how to do them safely and effectively.

WARM UP -

Perform each exercise for 20 seconds at an easy pace. No rest between moves; transition from one to the next. Do two rounds total.

run in Place
bodyweight Squat
plank Hold
leg Swings

WORKOUT -

Do as many rounds as possible in 20 minutes:

12 box jumps
12 push ups
7 burpees
12 inverted rows
10 1 arm KB swing (per side)
12 x body mountain climb
8 KB goblet squat

FINISHER -

Perform each exercise for 30 seconds. No rest between moves; transition from one to the next. Do three rounds total:

KB rack carry (30 seconds per side)
bear crawl
shuttle sprint OR jumping jacks OR bike sprint

COOL DOWN -

Hold each stretch / pose for 45-60 seconds:

modified downward dog
couch stretch variation
dynamic pigeon

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There you have a sample workout from the CORE Kettlebell System.

I am off to lead this morning’s kettlebell boot camp, so gotta run.

But if you are SERIOUS about results …

If you’re looking for a complete plug-and-play training system that you can get started with TODAY …

If you just want to have solid base of effective and fun kettlebell workouts that you can refer back to for years to come …

Check out the CORE Kettlebell System at the link below:

=> CORE Kettlebell System

And here’s to your kettlebell training success!

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

PS - This is your early bird access to the program, because it’s at special discounted pricing for the first 100 customers.

=> CORE Kettlebell System

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[video] Kettlebell Snatch Technique Hacks

by admin on December 31, 2016

++ Get the remaining 12 ‘Kettlebell Hacks’ videos when you order a copy of the CORE Kettlebell System => CKS (early bird access, special discounted pricing for the first 100 customers) ++

When it comes to building world class conditioning levels and torching fat FAST, the kettlebell snatch is one of the best exercises around.

And though there is a bit of a learning curve when it comes to mastering technique with the move, the GOOD news is that it’s a LOT easier to learn than the same move with a barbell.

Got a video up for you that breaks down:

— How big of a kettlebell you should be using for the exercise
— The “regular swing – high swing – high pull – snatch” learning progression
— The “low swing – clean – high swing – snatch” learning progression
— The bent arm mistake – and how to fix it
— A key mistake most people make at the BOTTOM of the snatch exercise – and how to fix it

And more!

Check out it out here:

Thanks for checking out today’s video, hope it helps -

– Forest Vance
Certified Russian Kettlebell Instructor
ForestVance.com

PS - Get the remaining 12 ‘Kettlebell Hacks’ videos when you order a copy of the CORE Kettlebell System:

=> CKS (early bird access, special discounted pricing for the first 100 customers)

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KB / BW Metabolic Depletion Workout

by admin on December 30, 2016

I was hesitant to share this workout with you today.

The CORE Kettlebell System is SO much more than just a bunch of workouts thrown together – and so sharing a one-off from the program doesn’t really do it justice.

But I have been getting a lot of requests for a sample from the program.

So here you go :)

Just keep in mind that this workout is part of a greater system. The workout done the day before and the day after is balanced in terms of muscle groups / movement patterns trained. This is more of a “strength” – oriented day, whereas other workouts from the program are more of a “conditioning” focus.

But this should give you an idea.

And heck – you can take this workout and use it with your clients and/or yourself, and see how it goes!

Also – it is possible that there are some moves / exercise names in this workout that you may not be familiar with. But don’t worry, all the moves in the program are either shown in the Kettlebell Hacks series included with the CORE Kettlebell System, or a link is provided to a video that shows how to do them safely and effectively.

#

KB / BW Metabolic Depletion Workout
from the CORE Kettlebell System

WARM UP -

Perform each exercise for 20 seconds at an easy pace. No rest between moves; transition from one to the next. Do two rounds total.

Jumping Jacks
Bodyweight Squats
Pushups
Wall Slides

WORKOUT -

1 – Do the following ladder sequence two times – starting back at the beginning after the first time through. Rest as needed, but as little as possible:

2 KB presses per side
8 split squats per side
4 KB presses per side
10 split squats per side
6 KB presses per side
12 split squats per side

2 – Do the following circuit 4 times, resting as needed, but as little as possible:

1 arm KB row – 12 per side
push ups – 10

3 – Do the following circuit 3 times. Each exercise is to be performed for 30 seconds:

squat jumps
opposite hip touch
cross body mountain climber
sprint

COOL DOWN -

Hold each stretch / pose for 45-60 seconds:

modified downward dog
couch stretch variation
hang from bar

#

There you have a sample workout from the CORE Kettlebell System.

If you are SERIOUS about results …

If you’re looking for a complete plug-and-play training system that you can get started with TODAY …

If you just want to have solid base of effective and fun kettlebell workouts that you can refer back to for years to come …

Check out the CORE Kettlebell System at the link below:

=> CORE Kettlebell System

And here’s to your kettlebell training success!

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

PS - This is your early bird access to the program, because it’s at special discounted pricing for the first 100 customers.

=> CORE Kettlebell System

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The kettlebell swing is my favorite exercise of all time.

It works the entire posterior chain – which is SO important when it comes to combating the negative effects of sitting … it can help you get into top condition, FAST … AND it burns fat like crazy.

It’s also a somewhat complicated exercise. And so to do it well typically requires a period of practice and coaching.

HOWEVER … cues like the one I’m going to share with you today can help you shorten the learning curve BIG time … and get you doing safe and effective swings faster than you ever thought possible!

#

One common, but often overlooked, mistake we see in the kettlebell swing is what we call “chicken necking”.

This is where your neck extends excessively at the bottom of the exercise.

This is bad because it makes the exercise less efficient, and it’s also stressful to your neck and back.

Watch the video for a simple cue to fix it.

Thanks, see you next time!

- Forest Vance
Certified Kettlebell Instructor
ForestVance.com

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[video] Turkish Get Up + Chin Up Ladder Workout

by admin on December 10, 2016

Today’s workout is one of my favorites.

The Turkish get up requires a high level of body awareness … it requires all of the muscles in the body to work together to accomplish the task … and it requires strong shoulders, hips, and core muscles.

And chin ups / pull ups are one of the best indicators of total body fitness. If you are a woman and you can do a few pull ups … or if you are a man and you can do 10 or more … you probably have a solid bodyweight-to-strength ratio, relatively low level of bodyfat, and good overall level of fitness.

Put these two moves together, and you got one heck of a total body workout!

Check it out:

Turkish Get Up + Chin Up Ladder Workout

1 TGU R/L – 16k
10 chin ups
1 TGU R/L – 20k
8 chin ups
1 TGU R/L – 24k
6 chins ups
1 TGU R/L – 28k
4 chins ups
1 TGU R/L – 32k
2 chins ups

Watch the video walk thru here:

So there you have it – one of my favorite total body workouts, the Turkish Get Up + Chin Up Ladder.

The only thing left for you to do is to give it a try!

Train hard, talk soon -

- Forest Vance
ForestVance.com

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October 18, 2016

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Today we are on to part 2 of our FVT Kettlebell “Best Of” Series. I am doing this post / article / video series because … in a recent reviewing / planning session … I realized that we have SO much great kettlebell – related content that’s been created over the years … that the [...]

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