…and you’ll be the envy of all your friends and colleagues…
…because you’ll have all the tools you need to torch fat, add lean muscle, and build superhuman conditioning… with just a kettlebell or two, in three or four 20-minute kettlebell workotus each week:
Metabolic Resistance Training (MRT) is one of the best ways around to burn maximum fat in minimum time.
You’re going to do:
— “Big muscle” movements like squatting, rows and presses (kettlebells are perfect for this) — Mid-range rep counts (no more than 10) with minimal rest between sets (10 seconds works well) — High levels of effort – so while I’m not a fan of taking sets to total failure, we’re getting a couple reps away
And it’s NOT easy.
But it’s highly effective.
In fact, many of our clients say it’s worked the BEST out of of anything they’ve ever tried.
Because we take this unique training method, and show you how to combine it with the power of the kettlebell, for ultimate results:
#
19 min KB-MRT (metabolic resistance training) workout
Do as many reps as you can of each exercise in the circuit below in 30 seconds. Rest for 10 seconds between moves. Rest for 60 seconds between rounds. Do 4 rounds total:
1 – KB goblet squat (beginner/intermediate) KB rack squat (intermediate/advance) (15 seconds per side) 2 – mountain climber / push up combo (knees / hands elevated or standard) 3 – KB SLDL (30 seconds per side – 60 seconds total) 4 – pull up OR recline row OR 1-arm KB row 15 secs per side 5 – jump rope skips OR jumping jacks OR shuttle sprints OR high knees in place
#
You too can start using kettlebell MRT to get into the best shape of your life. Keep an eye out to get started – we have a new workout plan coming out this later week!
One of the most popular kettlebell exercises out there is the kettlebell swing.
But it is also one of the most technical!
A common mistake with the move is to think that the swing is a squat, when it is in fact a hinge.
This drill allows you to learn the hip hinge pattern at a slower speed and lower intensity.
Check it out:
KETTLEBELL HIP HINGE DRILL
1 – Stand with feet shoulder width apart, with your heels about 18-24 inches from a wall
2 – Arms should be at your sides
3 – Keep lower back naturally arched
4 – Push hips + hamstrings as far back as you can
5 – Lower torso by bending at the hips
6 – Try to get torso parallel to the floor
#
Get one week of my “300” Kettlebell Challenge workouts – 100% free:
You’ll unleash your inner warrior and build a Spartan body, in about 20 minutes with a single kettlebell. Enter your name and best email address below for instant access: https://bit.ly/300kbchallengesample
Find that “one-size-fits-all” – type programs don’t work for you
Have trouble motivating yourself and staying on track
Have a specific goal you are training for – an event, certification test, etc
Would like some additional personalized attention, motivation, and care
My “KB Fit Over 40” personalized coaching could be the perfect fit.
Here’s how it works:
1 – Click the link below, and fill out the application. 2 – On filling out the application, we’ll review it, and reach out to schedule a short call if it sounds like an initial fit 3 – If we decide together that it’s a good fit to help you reach your goals, we’ll get payment set up, and I will send you over a new client intake questionnaire. 4 – You’ll fill out the questionnaire in it’s entirety … and when I get it back from you, I will design you a custom workout and nutrition plan. 5 – You’ll check in with me regularly (after every workout at least). I’ll help you tweak your workouts, your meal plan, etc to get to your goals as fast as possible. If you’d like to send me videos of you doing exercises so I can critique your form, I am happy to do that as well. And I’ll continue to work with and motivate you as we go. You can even join in the daily real-time, follow-along video coaching sessions we do for our local Sacramento, CA client right now if you’d like for extra motivation at no extra charge. 6 – Each month I’ll send you a new workout and meal plan based on your goals, your previous month’s progress, etc
The other great thing?
This is MUCH more affordable than hiring a personal trainer at your local gym.
And, it’s much more effective!
If you were to come work with me privately in person 3x per week at my studio, you’d be paying well over $1000 / month.
And hourly rates for an *average* personal trainer start at $60 / session on the low end… you’d be looking at LEAST $500++
But with this program, I can get you BETTER results, in less time, working from the comfort of your own home / garage / backyard.
If we connect and it turns out to be a fit, for just $199.
Again, we HAVE to connect prior to you signing up, to make 100% sure it’s a fit. I will not consider signing you up until we touch base for a call.
And I actually only have three slots available as I write this message.
But if you’re interested, the first step is to fill out the form linked below: http://bit.ly/1RTPFwT
Then I’ll review your app, and get back with you ASAP!
Sound cool?
Thanks for the time, and look forward to hearing from you! –
– Forest Vance Owner, FVT Boot Camp and Personal Training Master of Science, Human Movement Certified Kettlebell Instructor Certified Barbell Instructor Certified Personal Trainer Certifed Performance Enhancement Specialist Certified Corrective Exercise Specialist Certified Fitness Nutrition Coach ForestVanceTraining.com
H2H kettlebell swings will skyrocket your explosive strength, stamina, and agility.
But the form can be tricky.
Here are three tips to do them right:
1 – HIP POP – snap the hips out of the bottom of the move! This is always key with your swings, but perhaps even more so with the H2H swing, because it sets you up for…
2 – FLOAT – the KB should “float” at the top of the arc for a split second. This comes from tip #1, the hip pop, and properly gets us ready for the…
3 – HAND SWITCH – you’ve popped the hips, the ‘bell is floating in the air… now all you have to do is take one hand off and quickly replace with the other.
Check out the video to see a couple of different ways you can do this.
H2H swings can build your fitness AND add a new dimension of variety, enjoyment and intensity to your kettlebell training.
Enjoy! –
– Forest Vance KettlebellBasics.net
#
Get one week of my “300” Kettlebell Challenge workouts – 100% free:
You’ll unleash your inner warrior and build a Spartan body, in about 20 minutes with a single kettlebell. Enter your name and best email address here for instant access: https://bit.ly/300kbchallengesample
I am going to do a LIVE KB/BW Hybrid Strength Workout tomorrow, July 31st @ 1130am PST.
Would you like to join me?
Sign up for our upcoming 28-day KB/BW Hybrid Strength challenge, and you’ll get FREE access (I’m holding the workout in our private group): https://bit.ly/kbbwhybrid
See, we’re always trying to improve how we do our 28-day Challenges, so that you can keep getting better results.
Some people like to get the workouts in written form and run with it. We give you a “program manual” each week, so that you know exactly what workouts to do and when to do them.
Some people like to see short video demos of how to do the exercises. We also do quick 3-5 “walk-thru” videos for each workout, so that you know how to do all the moves, and you fully understand how to successfully complete the workout.
This month though, we’re ALSO going to add in LIVE, real-time, follow-along-style workouts into the mix. We’ll take you through each workout in the program live, in real-time. It’s about as close as you can get to being here in the studio, working out with us. We’ll be there to push you and encourage you every step of the way. And you can do it any time, any place, with just a couple of KBs, in 20-30 minutes time!
Again, I’m going to do a LIVE KB/BW Hybrid Strength Workout tomorrow, July 31st @ 1130am PST: https://bit.ly/kbbwhybrid
If you’d like to join me, up for our upcoming 28-day KB/BW Hybrid Strength challenge, and you’ll get FREE access (I’m holding the workout in our private group):
Since the quarantine, people have had a big problem.
They are working out at home, without a gym, often using minimal equipment… but they want to be able to get strong and in top shape… and they need real, serious workouts to help them do it!
And if you’re thinking about signing up, I want you to give this workout a try:
#
20-min KB/BW Strength Workout (at home / minimal equipment)
*Pull / Hip Dominant Day
*3/7 method: do a set of 3 reps; rest 15 seconds; do a set of 4; rest 15 seconds; do a set of 5; rest 15 seconds; do a set of 6; rest 15 seconds; do a set of 7; rest 15 seconds; rest for two minutes, and repeat.
Do this with each of the following exercises:
KB snatch OR 1-arm KB swing (3/4/5/6/7 reps PER SIDE)
pull ups OR banded pull ups OR 1-arm KB row (3/4/5/6/7 reps PER SIDE)
KB suitcase box/bench/chair step up (3/4/5/6/7 reps PER SIDE)
lying “reverse push up” rows
#
That should take you around 20-minutes start to finish.
It’s a workout that will actually help you gain strength and lean muscle anywhere, with just a couple of kettlebells and your own bodyweight.
And a fair warning – this is going to hurt 🙂 There wil be some SERIOUS lactic acid build up going on.
HOWEVER – it works! Check out the research below to show how participants got 75% better gains over a 12 week period on this method vs the control group!
Join us for the full 28-day KB/BW Hybrid Strength Challenge at the link below:
With this new method, you’re going to use a unique training style – backed by recent research – to pack on strength and muscle.
It’s called the “3/7 method” (see research linked below). In the ground-breaking study, participants got 75% better gains over a 12 week period on this method vs the control group. And we’ve adapted it so that you can do it with just a couple of kettlebells and your own bodyweight, three to four times per week in about 20-30 minutes time.
Get all the details and sign up to join us at the link below:
If you are looking to gain strength and lean muscle…
…but you are frustrated, because your gym is closed…
…or you don’t have access to the equipment that you feel like you need…
…or you are working with limited time…
You are going to LOVE this “3/7 Method” KB/BW Hybrid Strength Workout.
See, I used to think like you.
I used to think that if I didn’t have a full gym set up, I couldn’t get stronger.
I thought that working out at home would be fine for general fitness or conditioning, but that I couldn’t really get strong with just a couple of kettlebells and my own bodyweight.
Boy was I wrong!
See, over the last four and a half months, I’ve done more remote training with clients than I probably have in the last 10 years of my personal training year in total up to that point.
I’ve worked with people that have a variety of goals.
One big one is gaining strength and muscle.
And as times are just weird right now, most people either don’t have access to their gym, or aren’t that excited about going.
So we’ve had to get creative.
We’ve gotten some clients GREAT results.
And the workout I’m sharing with you today is a product of all this work.
Now introducing:
the “3/7 Method” KB/BW Hybrid Strength Workout
With this new method, you’re going to use a unique training style – backed by recent research – to pack on strength and muscle.
And we’ve adapted it so that you can do it with just a couple of kettlebells and your own bodyweight, three to four times per week in about 20-30 minutes time.
Here’s a sample workout from the program:
*Push / Quad Dominant Day
*3/7 method: do a set of 3 reps; rest 15 seconds; do a set of 4; rest 15 seconds; do a set of 5; rest 15 seconds; do a set of 6; rest 15 seconds; do a set of 7; rest 15 seconds; rest for two minutes, and repeat with the following exercises:
KB push press
hands-close push ups
KB tactical lunge
x-body mountain climber + burpee
#
WARNING – this is going to hurt 🙂 There wil be some SERIOUS lactic acid build up going on.
HOWEVER – it works! Check out the research below to show how participants got 75% better gains over a 12 week period on this method vs the control group.
Give today’s workout a try, see how you like it.
To get video demos of the moves above, the rest of the workouts in the plan (today’s sample just covered upper body / lower body pushing), and more, stay tuned! Registration for the upcoming Kettlebell / Bodyweight 28-day Hybrid Strength Challenge opens tomorrow, Tuesday, July 28th, 2020.
To your success –
-Forest Vance KettlebellBasics.net
RESEARCH ON THE 3/7 METHOD – https://pubmed.ncbi.nlm.nih.gov/30756168/
…and you want something low-impact, easy on your body, that you can start right away…
…that would both improve your flexibility, AND burn fat, AND build strength, all at the same time…
Try this 3-min “Metabolic Stretching” sample workout: # 3-min “Metabolic Stretching” sample workout Do each movement for 15-seconds; no rest between moves; modify for your fitness level but try to move at a brisk pace:
– Doesn’t require any equipment — it’s completely bodyweight focused, so you’re building muscle and burning fat while you move
– It’s not boring. No more endless hours on a treadmill or elliptical trainer wishing you were anywhere but there
– It’s simple and straight forward to do. In fact, you can fit this into the busiest schedule and don’t need hundreds of videos and manuals to explain all the moves.
These are simple stretching exercises combined into one powerful movement sequence that you will actually enjoy doing that burns fat in the process: https://bit.ly/metstretch2
