16 Minute Kettlebell / Bodyweight / Jump Rope Workout

Got a workout for you to try today.

You’ll build muscle. You’ll blast fat. You’ll do it in just 16 minutes. And all you need is a single kettlebell, your own bodyweight, and (optionally) a jump rope:

16 Minute Minute Kettlebell / Bodyweight / Jump Rope Workout
*sample workout from Basement Badass – “Super Minimalist” Edition

1 – Set your timer for 30 second intervals. You’ll do 10 KB swings at the start of every interval. Rest once you’re one with your 10 reps until the next interval starts. Repeat for a total of 10 rounds (100 swings total).

2 – Do three rounds of the following circuit as fast as possible:

— TGU, 1 ea side
— 3-5 pull ups (any grip) OR 12 inverted rows
— jump rope (or jumping jacks if no rope), 30 seconds – work in / up to double unders!

3 – To FINISH – burpees – set your timer for 30 second intervals. Do 4 burpees the first 30 seconds. Do 5 burpees the second. Continue in this fashion until you can no longer do so.

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Give that one a go today, and let me know how it goes.

And keep the momentum rolling with this:

The Basement Badass 12 Week Home-Based Workout Plan (on sale this week)

To your success!

– Forest Vance, ForestVance.com

KB Snatch Troubleshoot – 3 Tips (new vid) + Last Call for 42 Day KB Shred “Cohort 2”

The kettlebell snatch is a total body exercise that develops the entire posterior chain of the body (glutes, back, hamstrings) … while building power, strength, and conditioning, all at the same time!

But learning safe and effective form can be tricky.

In today’s video, I share a few short clips from a recent KB workshop I did to help you troubleshoot your technique.

The main points are:

1 – Aggressively spear your hand through at the top

The more you can aggressively bring your hand TO the KB as it comes around the top, the better quality the move, and less impact there will be.

2 – Keep the arc close to the body

Keep the arc of the KB close to the body throughout the movement.

Try practicing this one from the top of the movement down, as shown in the video.

3 – No corkscrew

In HardStyle kettlebell training, we do NOT corkscrew the KB on the way up or the way down. It flips straight over the hand / wrist.

Be sure to watch the full video to see all of these techniques demonstrated.

And let me know if they help with your kettlebell snatch technique!

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Last call for 42 Day KB Shred – “Cohort 2”

In case you haven’t heard, we had a LOT of people get on board for the 42 Day KB Shred Challenge that kicked off last week, on January 2nd.

We are getting reports of two, three, four, as much as five pounds of weight loss … after just ONE WEEK of consistent training, following our meal plan, and plugging into our online community.

But there were also quite a few folks who applied a little late, and weren’t able to get signed up in time for the January 2nd start date.

So, we are going to offer something we’ve NEVER done before. We are going to do a “2nd cohort” for the 42 Day Kettlebell Shred Challenge, starting this coming Monday the 14th.

If you missed the January 2nd start date, this is your chance to get in on the fun!

But hurry! – we are starting TODAY, so we need your application ASAP, so that we can review it and get you signed up.

Details and submit your application at the link below:

42 Day KB Shred Challenge “2nd Cohort” – starts today, Monday, January 14th

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Here’s to your kettlebell training success! –

– Forest Vance
ForestVance.com

KB Shred – Sample Workout

Gonna get straight into it today!

Got a sample workout from the 42 Day KB Shred Challenge for you to try.

(In case you haven’t heard, we had a LOT of people get on board for the 42 Day KB Shred Challenge that kicked off last week, on January 2nd.

We are getting reports of two, three, four, as much as five pounds of weight loss … after just ONE WEEK of consistent training, following our meal plan, and plugging into our online community.

But there were also quite a few folks who applied a little late, and weren’t able to get signed up in time for the January 2nd start date.

So, we are going to offer something we’ve NEVER done before. We are going to do a “2nd cohort” for the 42 Day Kettlebell Shred Challenge, starting this coming Monday the 14th.

If you missed the January 2nd start date, this is your chance to get in on the fun!)

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Day 1, Week 3
42 Day KB Shred Challenge

Main Circuit – Do as many rounds of the following in 18 minutes:

– 8 (per side) side Unilateral Front Rack Bulgarian Split Squat
– 8 Pike push-ups
– 20 total Side stepping KB Swings
– 20 feet Bear crawl

FINISHER: Do 3 rounds of the following moves for 30 seconds per exercise. Take 10 seconds to transition to the next exercise. Rest 45 seconds between rounds.

– Hollow hold
– Cross Body Mountain Climbers
– Hollow Hold
– T-Push Ups

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Now we give you a warm up, a cool down … links to coaching videos that show you how to do each move … a private community where you can ask questions or clarify about any of the exercises to make sure you’re doing them right … and a lot more! … but this sample workout gives you a good “feel” for the program.

Interested in getting involved?

Great news, because we are going to offer something we’ve NEVER done before.

We are going to do a “2nd cohort” for the 42 Day Kettlebell Shred Challenge, starting this coming Monday the 14th.

If you missed the January 2nd start date, this is your chance to get in on the fun.

But hurry! – if you want in, we need your application ASAP, so that we can review it and get you signed up by Monday.

Details and submit your application at the link below:

42 Day KB Shred Challenge “2nd Cohort” – starts Monday, January 14th

Look forward to hearing from you!

– Forest Vance
ForestVance.com

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FREE GIFTS

Your MINDSET – when it comes to achieving most any goal, including fitness-related ones – is SO important.

If you can’t get your mind right, you will likely have a hard time showing up for your workouts regularly, giving them your all, sticking to your diet, getting enough sleep, or even taking care of your body in general.

At the link below, you’ll find:

– Go Deeper Faster With Power Meditation (audio lession mp3)
– 4 Simple Steps To Create Lasting Focus (31 page ebook)
– “No Guts No Glory” – 7 Kettlebell Challenge Workouts (7 day workout plan from yours truly)

As well as several other related programs, all 100% free for a limited time.

Grab any and all of the training materials you are interested in here:

=> Meditations, affirmations, mindset training, kettlebells and more (free gifts)

20 Minute – Single KB Blast

Here we are on the 3rd day of 2019.

Got a short 20 minute – single KB blast workout for you, to keep the momentum going.

You can do this one any time, any place.

All you need is a kettlebell!

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20 Minute – Single KB Blast

PART 1

Set your timer to go off every 45 seconds.

At the start of each 45 second interval, do 3 rotations of:

– 1 clean
– 1 rack squat
– 1 press

Your rest period is the time between when you complete the set, and when the next interval starts.

Alternate sides on each set (i.e. – 1st 45 second interval, do all reps on the right side, 2nd 45 second interval, do all reps on the left side, etc)

Repeat for 7 sets on each side, 14 sets total.

~ rest 2 or 3 minutes ~

PART 2

Set your timer to go off every 45 seconds.

At the start of each 45 second interval, do 15 two hand kettlebell swings.

Your rest period is the time between when you complete the set, and when the next interval starts.

Repeat for 7 sets total.

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KB workouts like this will jack up your metabolism, and get you burning fat fast.

Give it a try, and feel the benefits right away.

What’s even better is if you can do something like this EVERY day … if you can pair it with a sensible eating plan … and if you can get plugged into a community of other like-minded people doing the same thing.

That’s what you’ll get with our 42 Day Kettlebell Shred Challenge:

http://bit.ly/jan19kbshred

Yesterday was our first official day of the program, but people have been asking all morning if they can still join.

The answer is yes – BUT, you need to get on it ASAP if you want in, so that you can stay on pace with the group.

Submit your application at the link below now, look forward to hearing from you:

http://bit.ly/jan19kbshred

To your success in 2019!

– Forest Vance
ForestVance.com

5 Minute Press – Burpee Ladder Workout

Part of the power of the kettlebell is that you can get a lot done, in a short amount of time!

Today’s workout is the perfect example.

Check it out below – and don’t forget, today is your last chance to apply for our upcoming 42 Day Kettlebell Shred Challenge:

http://bit.ly/jan19kbshred

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5 Min Press – Burpee Ladder Workout

Set your timer for 5 minutes.

Start with 1 KB clean and press on the left side, switching sides, then doing 1 KB clean and press on the right side.

Put the KB down, and do 1 burpee.

Repeat! – with 2 KB clean and press per side / 2 burpees on the next round .. 3 KB clean and press per side / 3 burpees on the next … “climbing the ladder”, getting as high as you can in 5 minutes.

Watch the video here:

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Enjoy this simple, powerful, and effective routine for working all your major muscle groups in a short amount of time.

It’s the perfect example of the POWER of the kettlebell!

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Don’t forget, today is your last chance to apply for our upcoming 42 Day Kettlebell Shred Challenge:

http://bit.ly/jan19kbshred