Kettlebell / Bodyweight Beat Down, Workout A

by admin on November 28, 2016

Image result for kettlebell bodyweight beat down

The Kettlebell / Bodyweight Beat Down routine is TOUGH …

But these are the type of workouts that can get you SHOCKING fat loss results with about 20 minutes of training time, 3-4x per week.

Let’s do this:

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Kettlebell / Bodyweight Beat Down, Workout A

1 – Alternate exercises back and forth and do three sets total of each; rest for about 30 seconds between moves:

– double KB swings – 12 (just use a single KB if you only have one)
– bear crawls forward down, backwards back – 10 yds ea way (use a cone / etc to mark off distance)

2 – Next pair is in a LADDER format … so you’ll do 1 chin up, followed by 4 alternating reverse lunges, 2 chin ups, 6 reverse lunges, etc … once you get to the “top” of the ladder (3 chins and 8 lunges), rest a bit, then go back to the bottom and repeat one more time for a total of two rounds:

– chin ups – 1,2,3
– alternating reverse lunges – 4,6,8 (each leg)

3 – sprints – three rounds:

– run approx 200 yards
– start a new set every 90 seconds
– your rest is the time it takes between when you finish and the next set starts (ex – you run 200 yds in 45 secs; you get 45 secs rest … run it in 60, you get 30 seconds rest; etc)

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Hope this helps as you plan your training for 2017 -

- Forest

PS - I’ve put ALL of my best-selling products on sale for the weekend.

If you’ve been considering picking up a copy of any of my programs, NOW is the time to do so, and get the best deal.

Check out the sale and order now:

=> Forest Vance Black Friday / Cyber Monday Sale

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BB/KB/BW Football Boot Camp Workout

by admin on November 26, 2016

Today’s workout is a boot-camp style workout for “regular folks”, inspired by my (American) football background.

This is a (shortened) version of what our workouts looked like back in the day.

We’d start with a dynamic warm up … move to some strength work … head outside for conditioning … and finish with some core work / stretching.

Hope this helps as you plan your training for 2017.

*You’ll get the full version of this workout – with video exercise descriptions and more – as part of my Kettlebell Boot Camp Workouts Mega Pack, on sale this weekend for Black Friday / Cyber Monday:

=> Forest Vance Black Friday / Cyber Monday Sale

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Football Boot Camp Workout

1 – Dynamic Warm – Up:

Lunge With Reach – 10 each leg
Inch Worm – 10 each leg
Sumo Squat to Stand – 10 each leg

Repeat this circuit two times non-stop.

2 – Strength Circuit:

Deadlift – 5 Repetitions
Double KB Push Press – 8 Repetitions

Alternate these exercises for ten minutes, resting as needed. Use around 60-70% of your 1RM on the deadlift, and around 50-60% on the push press.

3 – Conditioning Circuit:

Run ~ 200 yards
20 Jumping Jacks
Run ~ 200 yards
20 Mountain Climbers
Run ~ 200 yards
20 Body Weight Squats
Run ~ 200 yards
10 Squat Jumps

Repeat sequence for ten minutes for as many rounds as possible. This workout is best done on a track where you can simply run half a lap for your 200 yards, or on a football field, where you can run the length of the field and back.

4 – Ab Circuit:

Planks :30 hold
Dead Bug – 10 (per side)

Repeat this sequence three times, resting as needed.

5 – Flexibility:

Pick three tight muscle groups for a static stretch, hold each for 30 seconds.

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Remember – this workout is just one of 72 you get in the KB Boot Camp Workouts Mega-Pack.

And if you’ve been thinking about picking up a copy, be sure to check it out – along with the rest of the deals you can get this weekend – at the page below.

You’ll kick yourself if you miss this! :)

=> Forest Vance Black Friday / Cyber Monday Sale

Signing off for now -

- Forest Vance
ForestVance.com

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Due to problems with our payment processing system – and several folks having trouble getting registered for the 28 Day KBs for Fat Loss Challenge as a result – we have decided to do a one-time extension on the application period for 48 hours. Apply and get registered at the link below:

http://archive.aweber.com/kbbasics/6qN68

Today we’re on to part 4 of FVT Kettlebell “Best Of” Series.

Since 2009, I’ve written over 500 articles, shot over 200 videos, and created over a dozen products / home study courses … on the topic of kettlebells.  And in a recent reviewing / planning session … I realized that we have a LOT of great content pieces there … that the vast majority of our audience hasn’t seen.

So today we have one of the most popular workouts from the blog to share.  It’s called “Swing / Burpee Bonanza” … and it’s CHALLENGING!

You’ll burn fat, build lean muscle, and send your conditioning levels through the roof with this one … all in about 30 minutes … with a kettlebell or two and your own bodyweight.

Check it out:

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Swing / Burpee Bonanza Workout

(segment one)

12 body weight inverted rows
12 push ups with a rotation (total)
8 KB presses/side
8 KB rows/side

Do this circuit three times with as little rest between exercises as possible.

(segment 2)

Then, do as many reps as possible, with perfect form, of the following exercises in :40 intervals each. Take no rest between moves:

KB sumo deadlift
squat thrust
two hand KB swing
burpee, no push up
one hand kb swing (:20 per side)
burpee with push up
hand to hand KB swing
burpee with two push ups

Repeat this circuit three times.

(segment 3)

THEN, set up two cones, ten yards apart. Run back and forth between the cones for :30 as many times as you can. Rest for :30. Repeat five times, trying to maintain or beat your pace from set one.

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With the ”Swing / Burpee Bonanza” workout, you’ll burn fat, build lean muscle, and send your conditioning levels through the roof … all in about 30 minutes, with a kettlebell or two and your own bodyweight.

Give it a try today!

- Forest Vance
Certified Kettlebell Instructor

PS - Due to problems with our payment processing system – and several folks having trouble getting registered for the 28 Day KBs for Fat Loss Challenge as a result – we have decided to do a one-time extension on the application period for 48 hours. Apply and get registered at the link below:

http://archive.aweber.com/kbbasics/6qN68

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The FVT Kettlebell “Best Of” Series is a hit!

I decided to do 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 vast majority of our audience hasn’t seen.

And we’ve gotten a lot of great feedback on parts 1 and 2 in the series …

So we’re going to keep the good times rolling!

Today we’re back with another one of my most popular videos – in it, I cover 3 tips to improve your KB clean.

You see, most folks can pick up / swing a ‘bell into a rack position at the shoulder, and it will resemble something like what we would call a “clean” …

However, to really get the movement DOWN, to make it smooth, efficient, and minimize impact on the forearm etc … is quite tricky. It’s one of the hardest of the basic KB moves to really perfect.

So, check out the video, try the tips, and see if they help:

Thanks, and be back soon with the next installment of the FVT Kettlebell “Best Of” Series -

- Forest Vance
Certified Kettlebell Instructor

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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 vast majority of our audience hasn’t seen!

So today I have one of my most popular Kettlebell Challenge Workouts to share with you.

This idea came originally from workouts we do in our in-person boot camp classes.

Once per month, we do a kettlebell-based “Challenge” at FVT. These workouts are timed / scored in some way … and they serve as both a fun “test” – so see how fit you are – and also as a way to measure progress over time.

I posted one online and people loved it …

And the Kettlebell Challenge Workout concept was born! :)

And this particular one is one of the most popular I have put together.

My friend Travis Stoezel of Train Agressive took the Kettlebell / Bodyweight Ladder Challenge and got it on video … so I thought it would be a good example, to both see how to do the workout, and to see the intensity you’ll want to bring if you want to get the best possible results:

Kettlebell Challenge workouts like the one I shared with you today are a great way to both test your fitness and measure your progress over time.

Add them into your routine on an occasional basis for better long-term results.

Thanks for reading, and be back soon with part 3 of the FVT Kettlebell “Best Of” Series.

- Forest Vance
Certified Kettlebell Instructor

PS - The 28 Day KBs for Fat Loss Challenge is LIVE … and the program kicks off in just over 72 hours! Learn more and apply now at the link below:

http://archive.aweber.com/kbbasics/6qN68

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[new video] Unusual Tip to Improve Your Turkish Get Up

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The Turkish Get up is one of the BEST kettlebell moves around. It requires shoulder stability and control, core strength, and leg drive – all things essential to lifting heavy weights and being an all-around strong-ass person. BUT – it’s also one of the trickier KB moves to master, and is probably the one I [...]

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