Month: April 2020

NEW: 28-Day “500” Kettlebell Challenge for Men and Women Over 40

On By adminIn Basic Kettlebell Drills, Kettlebell Workouts, Tips and TricksLeave a comment

There are seemingly endless at-home workout routines floating around right now.

But what most of these tricks and routines LACK is:

– They are NOT designed with the 40+ crowd., and their unique considerations in mind

– They are more “one-off” – type workouts to try, instead of being actual structured routines

– There is nothing to keep you motivated and accountable to actually DO it

That’s why we came up with the 28-day “500” Kettlebell Challenge.

In this unique new program, I am going to take you by the hand, and help you keep and gain strength, lose weight, and stay fit.

You’re going to do it with special 500-rep kettlebell workouts that will test you physically and mentally, but also go easy on your body and joints, and help you with specifics like:

– Strengthening your bones

– Gain strength

– Gain cardiovascular strength

– Improve skin elasticity

– Improve core strength

– Reduce back pain

…and MUCH more…

And all you need is a couple of kettlebells, and about 20 minutes per day.

Here’s how it works:

1 – On signing up, you’ll be officially “in” for the Challenge. We send you a detailed workout plan each week to follow, so you’ll know exactly what to do every day, no guessing. These are also NEW workouts each day, so that you won’t ever get bored. And each workout builds on the last, so that you can feel and see your progress throughout.

2 – NEW – we’re going to do live walk-thru videos of each workout. This way, you can see us demonstrating all the exercises, breaking down the form, and more.

3 – We will keep you MOTIVATED and ACCOUNTABLE in our private group we have set up. You will post here every time you complete a workout and we’ll cheer you on as well as answer any questions. This is something most programs do NOT address.

4 – NEW – I am going to include my “rapid shred” diet plan – this breaks down exactly what you need to eat to get the results, no matter what is happening out there in the crazy world

5 – NEW – I am going to include my “REGENERATE” program FREE when you purchase, so that you know exactly what to do on off days to recover faster and prevent injury

6 – BONUS – we are going to include bonus interval workouts that you can do on your “off” days, to burn extra fat and get even better results. These can be done running or with any other mode of cardio (we’ll break it down and give you options)

This is the COMPLETE program you need to get results during the quarantine. 

Details and sign up now at the link below – and hurry, we start very soon!

=> https://bit.ly/500kbchallenge

-Forest Vance, former pro football player, master personal trainer, kettlebell expert

Dorian Yates 500-Rep KB-BW Quarantine Workout

On By adminIn Basic Kettlebell Drills, Kettlebell WorkoutsLeave a comment

I just saw an article on a popular strength website showing a quarantine workout from Dorian Yates (English former professional bodybuilder; won the Mr. Olympia title six consecutive times from 1992 to 1997; widely considered to be one of the top bodybuilders in modern history).

And guess what?

There he was on his balcony, swinging a kettlebell.

To quote part of his Instagram post:

“…working with what I have to keep moving and blasting away the cobwebs that start to creep in mentally and physically… I have a kettlebell and a yoga mat to keep my movement…”

Preach brotha.

That’s really all you need to stay strong, lean, and feeling great.

Here’s a 500-rep kettlebell / bodyweight “challenge” workout I came up with, inspired by Dorian:

#

Dorian Yates 500-rep KB-BW Quarantine Workout

10 1-arm KB swings per side
10 push ups (elevate hands to scale down; elevate feet to add challenge)
10 alternating reverse KB lunges (add KB in goblet position for added challenge)
10 1-arm KB rows per side
30 run-in-place steps OR jumping jacks OR jump rope skips

5 rounds for time

#

Now again, to be clear – this is the workout I IMAGINE Dorian would do, given his background, and still staying strong and lean and fit at the age of 57.

It’s not his exact training plan.

But for men and women aged 40+, who want to gain strength, lose weight, and stay fit… who want to be able to do it with just a kettlebell or two and in a short amount of time, any where, any place… this type of training is just what the doctor ordered.

And STAY TUNED, because we have our “500” 28-Day Kettlebell Challenge opening for regisration tomorrow. You’ll get a full, structured 28-day training plan to follow, with detailed explainations and videos breaking everything down. You’ll get daily motivation and accountability from yours truly to keep you on track. You’ll even get bonus nutrition coaching, and flexiblity / mobility work to do on your “off days”.

Have a great day, talk soon –

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

In 21 to 28 days, display full splits anytime without a warm up

On By adminIn Kettlebell WorkoutsLeave a comment

If you follow this program routine to the point, in 21 to 28 days, you will be able to display full flexibility and splits anytime without a warm up, even if:

  • You’re not a top athlete or not in great physical condition
  • You’re over 40, 50, 60 or 70-year young
  • You haven’t done any sport before
  • You are man or woman
  • You don’t have any previous stretching or training experience
  • You feel that your leg muscles are too stiff or shortened
  • You did a lot of heavy lifting, cycling or running in the past
  • You think that your hips are too tight
  • You think you are too old to achieve great flexibility

=> Hyperbolic Stretching (men’s version)

=> Hyperbolic Stretching (women’s verison)

Depending on your current level of strength and flexibility, results may come even faster.

See, I got on an intense, 12-week training plan to prep for the Tactical Strength Challenge in 2017.

I was able to make some serious gains… I snatched the 53# kettlebell 120 times in 5 minutes, as well as hitting a 485 lb deadlift!

But, there was also an unexpected, negative side effect: my flexibility got WORSE.

I was so focused on the hard training, that I wasn’t stretching and doing recovery / mobility work like I should have been… and so as a result, I was strong, and in good shape… but also stiff and achey and overall, felt a little less athletic.

Sound familiar?

If you run, or lift weights, or do other types of hard traininig, and don’t stretch enough, this is a common thing that can happen.

Indeed, highly intense activites (short sprints, low rep weight lifting) slighly damages connective tissue with each bout… which can in turn significantly decrease overall flexibility in just a few months if you don’t do any stretching at all.

So what you need to do, is have a flexibility / mobility routine you’re working on, in addition to whatever other on-going training you are doing.- something like this:

=> Hyperbolic Stretching (men’s version)

=> Hyperbolic Stretching (women’s version)

Also, when you do yoga or any form of static relaxed stretching, bear in mind two important aspects that will help you make faster progress:

First, to gain flexibility faster using relaxed stretching bear in mind it’s a game of millimeters. Learn how to breathe properly and deeply, and with every breath try to gain extra millimeter in the stretch.

Second, several scientists as well as most yoga masters believe that people whose minds are not able to adapt to new situations usually are physically stiff as well. This is an interesting thought, and I think holds some truth as well.

If you want to be able to display the full splits within the next 21 to 28 days, any time, without a warm up, I recommed that you check out:

=> Hyperbolic Stretching (men’s version)

=> Hyperbolic Stretching (women’s version)

And remember: when you are training hard, it is important to also take some time to work on your flexibility and mobility, so that you don’t end up stiff and less athletic.

Make incremental progress with each flexibility session, be adaptable.

To your continued success! –

-Forest Vance
KettlebellBasics.net