Black Friday Kettlebell Workout

This Friday, the day after Thanksgiving, marks the unofficial start of the holiday shopping season … and there’ll no doubt be some fantastic deals.  But the best deals are always in limited supply, so being in top shape could mean beating fellow shoppers ‘to the punch’ and grabbing that flat screen T.V. or laptop computer at 80% off …

Don’t worry, I’ve created a special black Friday kettlebell workout to help you prepare.  You’ll practice grabbing an item off the high shelf, reverse jabbing a competing shopper behind you and more. Enjoy!

Black Friday Kettlebell Workout

15 ‘High Shelf Reaches’ (single or double kettlebell thrusters)

5 ‘Get Up & Go’s’ (burpees + 10 yard sprints)

15 ‘Reverse Elbow Jabs’ each arm (kettlebell high pulls)

12 ‘Lunge & Grabs’ each leg (forward touchdown lunges)

  • finish with 5 mins. of static stretching for tight muscle groups

Happy holidays, and don’t shop too hard –


P.S. Speaking of Black Friday, I’ll have a special ‘holiday fat zapper’ package going on sale for you this weekend … it’ll give you a simple, done-for-you blueprint to keep the pounds off during the holidays, workout and ‘holiday friendly’ meal plan included.  Keep an eye on your email inbox for details.

Kettlebell Workout For Seniors (50+)

I’m personally not a big fan of the term ‘senior’. The images it conjures up are far different than the folks in the 50+ age group that, for example, I’ve met and trained with at RKC events.  I have personal training and boot camp clients that defy ‘senior’ in every sense of the word.  And I certainly won’t be excited about being called a senior myself 20 or so years from now 🙂

But in the context of this article, I’m going to use it to refer to individuals over the age of 50. I’ll outline specific training requirements and benefits of working with kettlebells for people in this age group, and then provide you with a kettlebell workout designed specifically for seniors.

Training Requirements

1. Get medical clearance from your doctor before starting an exercise program, especially if you have a pre-existing condition. Ask if there are any activities you should avoid. Start slow. If you haven’t been active in a while, it can be harmful to go “all out.” Instead, build up your exercise program little by little.

2. Get a qualified instructor who can regress the workouts to your ability and needs. Ideally this would be in person; if for whatever reason that’s not possible, at minimum get some personal guideance in a coaching program like this one: The Kettlebell Basics Weekly Workouts program


1. Kettlebell training – done right – leads to stronger muscles, which in turn lead to multiple benefits, such as:

  • less degeneration of cognitive function
  • reversal of muscle wastage
  • decreased risk of alzheimer’s
  • control of diabetes

2. Exercise is the key to staying strong, energetic, and healthy as you get older. It can help you manage the symptoms of illness and pain, maintain your independence, and even reverse some of the symptoms of aging. Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling.

3. Research has shown that strengthening exercises (like kettlebell training) are both safe and effective for women and men of all ages, including those who are not in perfect health. In fact, people with health concerns—including heart disease or arthritis—often benefit the most from an exercise program that includes lifting weights a few times each week.

Kettlebell Workout For Seniors

Now, keeping everything in mind I mentioned above, here is a kettlebell workout designed for seniors:

Warm Up

foam rolling/joint mobility exercises/dynamic warm up


  • 1 half or full Turkish get up (right and left)
  • 10 body weight or kettlebell squats
  • 15 kettlebell sumo deadlifts or swings

Repeat circuit three to five times. Rest as much as needed but as little as possible.

Finish with ~ 5 mins. of static stretching.

Questions about how to perform any of the exercises listed above?  Check out the kettlebell exercises section of this site: Kettlebell Exercises

In conclusion, kettlebell training is fantastic for folks over the age of 50. If you are in this age group, take into consideration the specific training requirements I listed in this article. Make sure you get a qualified instructor to give you some personal assistance in reaching your kettlebell training goals.  And train hard!

Thanks for reading and talk soon –

Forest Vance, RKC II

P.S. Signed up for my e-mail newsletter yet? You’ll get a free copy of my beginner’s guide to kettlebell training when you do so – just drop your name and best e-mail into the box at the upper right of the page to sign up now.

10 Minute Home Kettlebell Workout Video

Thanks again to everyone who participated in the give-away contest last week … you provided me with some great insights on the fitness goals you’re working towards and the frustrations you’re having in reaching them. In the coming weeks and months I’ll be working hard to help you move towards those goals more effectively and efficiently …

That being said, one of the most common frustrations I saw in the contest entry feedback was lack of time.

So in response, I’ve put together a simple 10 minute home kettlebell and body weight workout for you … check out the video below and then read the recap below:

Video Recap

  • Start with a quick 2-3 minute joint mobility warm up
  • Do 5 burpees
  • Immediately follow the burpees with 15 kettlebell swings
  • Repeat the sequence 4 times as fast as you can
  • Finish with 2-3 minutes of static stretching

One of the biggest obstacles folks seem to have in reaching their kettlebell fitness goals is a lack of time. The home kettlebell (and body weight) workout in the video above is the perfect solution … you’ll get an effective full body workout in a short amount of time.

Keep training hard and thanks for reading –


P.S. If you liked this post, please make sure to sign up for the newsletter. You’ll get a free copy of my beginner’s guide to kettlebell training when you do so – just drop your name and best e-mail into the box at the upper right of the page get it now!

10×10 Kettlebell Solution – Contest Winners + Special Offer (3 days only)

Tuesday 11/8 Update: One day left to grab your fast action bonuses!  Also just added a cool preview video to the main page … click the link below to watch and grab your free video and report before time runs out:

The 10×10 Kettlebell Solution

Huge thanks to everyone who entered the 10×10 Kettlebell Solution give-away contest … I was seriously shocked by the response. We ended up with 155 comments on the entry post:

My assistant wanted me to pass along that she had a really tough time picking the winners.  But we ended up choosing Dave & Jerry … so keep an eye out, I’ll be sending you both info on how to grab your free copies of the full program shortly.

Now, if you didn’t win, no worries … the 10×10 Kettlebell Solution is now officially available, and we’re having a special promotion to kick things off.  I’ve put together a special fast-action bonus video and report to go with the program if you pick up a copy before Tuesday night the 8th at 11:59 pm PST.  It’s called the ‘4 Secrets to Kettlebell Training Success’, and I think you’ll really like it … head over, get all the details and grab a copy now by clicking the link below:

The 10×10 Kettlebell Solution

Win A Free Copy Of The 10 x 10 Kettlebell Solution

The 10 x 10 Kettlebell Solution is coming very soon … and you can win a free copy!

** Friday 11/4 contest update: Thanks to everyone who’s entered so far!  Entries will be accepted through 11:59 pm PST tonight … hurry and leave a comment to get entered to win.  We’ll spend a day going through the results and announce our winners on Sunday 11/6**

It’s a complete kettlebell program – workout manual, video series, meal planing guide, and more – to transform your body in 10 weeks, using just 10 kettlebell and body weight exercises and 10 different workouts. And it’ll be officially available in a few short days …

However, as we get the finishing touches of the delivery process ironed out, and as a gesture of appreciation to you, a loyal reader, I’ve decided to give away two free copies of the program before I officially release it.

All you have to do to win your copy is leave a comment on this post detailing your number one fitness goal … and your biggest obstacle/frustration/etc. that’s keeping you from accomplishing it.  I’ll have my assistant go through and pick the best two comments so the contest is as fair as possible.  And all I’ll ask for is a little feedback from the winners after they’ve read through the program, watched the videos and tried the workouts themselves.

Leave a comment below to get entered to win … and keep an eye on your e-mail inbox to get first word of the 10×10 Kettlebell Solution’s official release!