Hybrid KB Cardio Workout

I am getting ready to head back to the gym after a few days off.

Have been spending time with family in Kansas City for the past week, it has been great.

As I review programming and get workouts set, thought it would be a good time to share another workout from the CORE Kettlebell System 2.0.

This is what the set up will look like for tomorrow:

– 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 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 2.0

*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.

High knees
Butt kicks
Bodyweight squats
Easy push ups

WORKOUT –

Complete 4 rounds of 45 seconds of work and 15 seconds of rest/transition for each exercise. Rest 1 minute between rounds.

Right arm KB Thruster
Left arm KB Thruster
Renegade Row
KB swing
Inverted row OR pull up

FINISHER –

Do the following circuit as many times as possible in 10 minutes, resting only when needed:

5 burpees
5 alternating KB lunge per side
5 pushups
10 two hand KB swings
10 mountain climbers per side
30 jumping jacks

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 2.0.

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 2.0

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 2.0

KB / BW Metabolic Depletion Workout #2

I wasn’t sure if I was going to share this workout with you today.

Because the CORE Kettlebell System 2.0 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 we have been getting a lot of requests for a sample from the program. So here ya go.

Just 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. And much more.

But this should give you an idea.

If you want, you can even take this workout and use it with your clients and/or yourself, and see how it goes!

One final note. 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 CORE Kettlebell Workshop video series included with the CORE Kettlebell System 2.0, or a link is provided to a video that shows how to do them safely and effectively.

Without further ado, your sample workout! –

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KB / BW Metabolic Depletion Workout #2
from the CORE Kettlebell System 2.0

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.

Easy walking lunges
Prisoner good mornings
Push ups
Jumping jacks

WORKOUT –

1 – – This workout is a descending ladder of 21-18-15-12-9-6-3 reps of EACH movement as fast as possible:

KB swings
Push Ups
Walking Lunges (reps are each leg)
Inverted Rows

2 – Do the following circuit as many times as possible in 4 minutes, resting only when needed:

5 inchworms
12 1 arm KB rows per side
5 spiderman climbers per side

COOL DOWN –

Hold each stretch / pose for 45-60 seconds:

modified cobra
child’s pose
lying spinal twist

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There you have a sample workout from the CORE Kettlebell System 2.0.

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 2.0 at the link below:

=> CORE Kettlebell System 2.0

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 2.0

CORE Kettlebell 2.0 is LIVE

CORE Kettlebell 2.0 is LIVE!

++ Fit pros and hardcore kettlebell fans, this is NEW and UPDATED for 2018!++

Now you can put the CORE Kettlebell System to work for YOU ..

.. with these BRAND NEW KB workouts that will eliminate boredom, deliver shocking results, and keep your clients coming back for more, guaranteed:

http://bit.ly/corekettlebell2

Hurry, the launch celebration pricing is good for the 1st 100 customers only.

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

Sample Workout – CORE Kettlebell 2.0

My original CORE Kettlebell System was the hit of 2018.

Hundreds of fit pros and hardcore kettlebell fans around the world implemented the workouts.

Hundreds of hardcore kettlebell fans who used the workouts themselves, and transformed their bodies in the process.

We even had the first ever CORE Kettlebell Workshop, where we had fit pros from all around the US come to the FVT Studios and learn the system to implement with their clients first hand.

Well NOW … I’ve been working for the last 18 months on IMPROVING the system, making it so that the workouts are even MORE effective and fun and referal – generating …

… and the CORE Kettlebell System 2.0 is almost ready for official release!

As we put the finishing touches on, here is a sample workout from the program:

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Sample Workout – CORE Kettlebell 2.0

FIT PROS – use this done-for-you workout at your next small or large group session
KB ENTHUSIASTS – use this done-for-you workout at YOUR next workout

1 WARM UP

Do the following circuits twice, no rest between circuits. Each exercise
should be done for 30 seconds.

– Alternating shoulder taps
– Bodyweight squats
– Cross body mountain climbers
– High knees

2 MAIN WORKOUT

Workout #7 – Get as many reps as you can of each exercise in the time
written.

Your rest is simply the amount of time that it takes you to transition
between exercises, but the clock keeps running.

Rest for about 90 seconds at the end of the first round, and repeat the
full circuit two times:

– As many pull ups OR inverted rows as possible in 30 seconds
– As many push ups OR knee push ups as possible in 60 seconds
– As many two hand KB swings as possible in 90 seconds
– As many walking KB lunges as possible in 120 seconds
– As many jump rope skips OR jumping jacks as possible in 150 seconds

3 FINISHER

– KB Overhead Carry – 30 seconds per side
– KB Rack Carry – 30 seconds per side
– 2-Arm KB Swing – 30 seconds

Rest 90 seconds

Repeat 3 times

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There you have a sample workout from the new CORE Kettlebell System 2.0 – NEW and UPDATED for 2018.

Stay tuned, it will be available very soon.

To your success! –

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

Beginner Kettlebell Workout

Check out this Beginner Kettlebell Workout.

(It’s in the style of the workout(s) from my Beginner’s Guide to Kettlebell Training – get it free ’till tomorrow night HERE)

*Warm up: Do five Turkish Get Ups on each side. Start easy – with no weight at all or a light weight – and work up to a heavier weight with each rep. Switch sides after each rep.

*Perform the first exercise in each pairing. Immediately move to the next exercise (or exercises) and complete the prescribed number of reps.

Rest approximately 30 seconds and repeat each sequence a total of three to five rounds.

1A: 10 reverse lunges with kettlebell
1B: pull ups – until muscle failure
2A: 5 kettlebell clean and presses each side
2B: 25 body weight squats (explosive tempo)
3A: 10 kettlebell snatches each side
3B: 20 push ups

*Finish with static stretching of tight muscle groups, as needed.

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If you liked this workout, check out my Beginner’s Guide to Kettlebell Training. Get it free ’till tomorrow night HERE.

To your success! –

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

(video) Breaking Down the Turkish Get Up

Are you doing Turkish get ups?

If not, you should be!

They are GREAT for:

– building a strong core
– shoulder mobility + stability
– hip mobility + stability

And more.

But a lot of people have problems getting the form.

What I recommend to help, is to break down the movement into parts.

Here’s what it looks like:

Part 1 = Roll to the side, pull the ‘bell to the body, roll to the back, punch towards the ceiling

Part 2 = Opposite arm, leg go out at 45 degrees

Part 3 = Roll to the elbow, then hand. It’s NOT a sit up!

Part 4 = Foot sweep

Part 5 = Get set, get tight, stand up!

Then, all you need to do is reverse the motion to get back down.

Watch the video that walks you through how to do this here:

Apply for the August 2018 KB Body Revival Challenge and get personal coaching from me on your Turkish get up form here:

28 Day Kettlebell Body Revival Challenge (starts Monday, August 6th)

Breaking the Turkish Get Up down into PARTS – as outlined in today’s video – is what helped me to finally “get” the exercise.

I hope it does the same for you!

To your success –

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

PS – If you want to learn the basics of safe and effective kettlebell training, your next step is easy. Apply to join us in the August 2018 28 Day Kettlebell Body Revival Challenge.
You’ll learn how to do all the basic kettlebell moves – including the Turkish get up – safely and effectively.

I’ll also be working with you personally, giving you the coaching and accountability you need to succeed.

Details and apply now at the link below:

28 Day Kettlebell Body Revival Challenge (starts Monday, August 6th)

12 min “Beat the Clock” KB workout

Have you ever heard of a “Beat the Clock” workout?

Here is how it works:

– Set your timer for pre-determined interval period (in today’s workout example, it is 60 seconds)
– Perform the prescribed reps in the interval period
– Your rest period is the time from when you finish your set, until the next interval starts

It’s AWESOME for building conditioning and mental toughness.

It’s also different than other metabolic conditioning workout set ups you may have tried, because the amount of work you do on each set stays the same, no matter what.

We use workouts like this in the 28 Day Kettlebell Body Revival Challenge.

Give this sample workout a try, and you’ll see (and feel) what I mean:

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12 min “Beat the Clock” KB workout

Set your timer to go off every 60 seconds. Start your first set of swings when the timer goes off. Rest from the time you are finished with your set until the timer goes off again. Move on to the next exercise (push ups) and repeat in the same fashion. Repeat four rounds of the circuit total:

— 20 two hand kettlebell swings (recommended weight = 24k men / 16k women)
— 15 push ups
— 10 walking kettlebell goblet lunges per side (recommended weight = 20k men / 12k women)
— 15 recline rows

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Okay – how’d it go?

Seems simple, but it’s tough, right?

If you liked this workout, your next step is easy. Apply to join us in the August 2018 28 Day Kettlebell Body Revival Challenge.

I’ll design workouts for you like the one I shared today, for a full 28 days.

I’ll also be working with you personally, giving you the coaching and accountability you need to succeed.

Details and apply now at the link below:

28 Day Kettlebell Body Revival Challenge (starts Monday, August 6th)

To your success! –

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com