“Beat the Clock” KB Ladder Challenge – free sample workout

“Beat the Clock” KB Ladder Challenge – free sample workout: http://bit.ly/kbnogutsnoglory

Check out this free sample workout from my “No Guts – No Glory”
KB program, and grab the full course for free (for a limited time) at this link: http://bit.ly/kbnogutsnoglory

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Set your timer for 30 second intervals.

In the first 30 second interval, do 2 kettlebell swings (24k for men, 16k for women). Your rest is the time between when you finish the prescribed number of reps and when the next interval starts.

In the second 30 second interval, you’ll do 2 push ups ..

In the third 30 second interval, you’ll do 1 KB goblet squat (24k for men, 16k for women) ..

And in the fourth 30 second interval, you’ll do 1 burpee.

That’s one round.

Keep the timer going, and start “climbing the ladder” …

So the second round looks like this …

4 swings
4 push ups
2 squats
2 burpees

And the third round looks like this …

6 swings
6 push ups
3 squat
3 burpees

Continue in this fashion until no longer possible!

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Grab the full 7-day “No Guts – No Glory” program for free (for a limited time) at this link http://bit.ly/kbnogutsnoglory

– Forest Vance
KettlebellBasics.net

(new vid) “Fight Gone Bad” Kettlebell Challenge

*Sign up now for the upcoming 28-day “Fight Gone Bad” KB Challenge, and you’ll get my KB Strong AND my Extreme KB Cardio Conditioning programs FREE – details and grab your spot here (hurry, we start Monday!) => https://bit.ly/kbfightgonebad3

Check out this spin on the classic “Fight Gone Bad” workout.

You’ll burn a ton of fat, crank your metabolism, and seriously challenge your body and mind. Best of all, you can do it any time, any place with a single kettlebell and 17 minutes of time:

“Fight Gone Bad” Kettlebell Challenge

Do as many reps as you can of each exercise in 60 seconds. You get one point for each rep of each exercise completed. Move directly from one move to the next, without rest. Rest for 60 seconds between rounds. Complete three rounds total.

1 – KB Goblet Squat

2 – 1-Arm KB Rows

3 – Spiderman Climb

4 – Full Stop KB Swing

5 – Side Plank

Sign up now for the upcoming 28-day “Fight Gone Bad” KB Challenge, and you’ll get my KB Strong AND my Extreme KB Cardio Conditioning programs FREE – details and grab your spot here (hurry, we start Monday!) => https://bit.ly/kbfightgonebad3

-Forest and the FVT Team

KB STRONG – week 4 – Workout B

I am FINALLY back to doing a few “standard” push ups, from my toes.

It’s been almost a YEAR!

(I had surgery to repair a torn pec tendon last winter, and have been slowly rehabbing and building up the strength and range of motion over that time.)

The experience has been humbling, to say the least.

Lots of take-aways though to apply to working with clients!…

…specifically men and women in that 40+ age group.

The majority seem to be dealing with past injuries, pains, and other considerations.

What I’ve learned is that you CAN continue to make progress in the vast majority of cases.

But your workouts need to be specifically designed with these sorts of things in mind.

And you need some feedback, and to be able to ask questions around modifications and other things, to a qualified coach like me.Join our upcoming 28-day KB Challenge, and you WILL have direct access to me for questions, or anything else you need, in our private group…

=> “Fight Gone Bad” 28-day Challenge + Kettlebell Strong

…and you’ll get “done-for-you” workouts like the one below:

KB STRONG – week 4 – Workout B

(free bonus program included with our coming 28-day Challenge)

1 – SINGLE / DOUBLE KB FRONT SQUAT

4 sets

8 reps (double) or 4 reps per side (single) – 8 to 16k – women; 12 to 24k+ – men

Rest AS NEEDED to lift max weight, between sets (90 secs +)

2 – BURNER

1 round, rest as little as possible:

– approx 200 yds – KB goblet carry – 16 to 20k (women); 20k to 24k(men)

– 15 ‘step-back’ burpees (beginnger)

– 10 ‘regular’ burpees (advanced)

– KB ground to overhead – SAME weight as carry – 15 – use pain-free range of motion!

– 15 ‘step-back’ burpees (beginnger)

– 10 ‘regular’ burpees (advanced)

– approx 200 yds

– KB goblet carry – 16 to 20k (women); 20k to 24k(men)

In short, if you’re dealing with injuries, aches, pains, and they seem to be getting in your way……STAY WITH IT!

And get the help from a qualified professional that you need.

Keep training hard, and talk soon

— Forest

PS – Join our upcoming KB Challenge here: https://bit.ly/kbfightgonebad3

Daily 17-min KB Workouts – Designed Specifically for Men and Women 40+

You want serious workouts, that get serious results!

But you’re working around challenges that are unique to the age 40+ trainee: pain / injuries, a busy life with less and less time available to work out, even progressively decreasing motivation…

Not to mention, things are a little crazy right now! Gyms are closed in many parts of the country / world, and your daily life and routine is likely quite different than it was six months ago.

So I have a short and simple message for you today. I want you to check out these daily 17-minute kettlebell workouts:

Daily 17-min KB Workouts – Designed Specifically for Men and Women 40+

Because if you’re still reading, they are designed SPECIFICALLY for you!

And it’s one of the best ways I can help you reach your goals.

Thanks for reading, hope this helps, and have a great day –

-Forest Vance, KettlebellBasics.net

28-day “Fight Gone Bad” Kettlebell Challenge

28-day “Fight Gone Bad” Kettlebell Challenge

With this brand new program, you’re going to train, look, and feel like an MMA fighter – with 20-minute kettlebell workouts you can do any time, any place.

If you are looking for new motivation to get after your home workouts hard again…

If want you train, feel, and look like an MMA fighter, without getting punched in the face…

If you’re looking to shed fat, gain lean muscle, and get into amazing overall physical condition…

Get all the details and sign up to join us at the link below:

28-day “Fight Gone Bad” Kettlebell Challenge

And look forward to working together!

– Forest and the FVT Team

17-min kettlebell “Fight Gone Bad” workout

“Fight Gone Bad” is a classic workout.

Originally designed for MMA athletes to match the time-domain and metabolic demands of a fight, the workout consisted of five minutes of work, one minute of rest, repeated for three (standard level) to five (championship level) rounds, with a score attached to the number of reps that you get for each exercise.

Whether you are a fighter or not, it is a heck of a workout!

It’s HARD, no doubt about that.

But it burns a TON of fat, cranks up your metabolism for the rest of the day, and is a lot of fun, all at the same time.

Couple big problems though:

1 – The exercise choice on the “original” Fight Gone Bad workout could be improved. I wouldn’t program the majority of the moves at all for 95%+ of the clients I work with.

2 – It requires equipment that a lot of people don’t have access to. You need a barbell, bumper plates, a rowing machine, plyo box(es), medicine ball(s), etc.

But guess what?

Team FVT is to the rescue! 😉

We’re going to do a similar workout, around the same theme, that gets you similar results…

…BUT, we’re going to 1) pick better, safer exercises, and 2) we’re going to make it so that it can be done any time, any place, with just a kettlebell or two and your own bodyweight.

Check it out:

17-min kettlebell “Fight Gone Bad” workout

Do as many reps as you can of each exercise in 60 seconds. You get one point for each rep of each exercise completed. Move directly from one move to the next, without rest. Rest for 60 seconds between rounds. Do three rounds total:

1 – KB snatch (20k-24k men / 12k-16k women) (any order / number of reps per side counts)
2 – push ups (toes men / knees women)
3 – walking bodyweight lunges (each step counts as a rep)
4 – pull ups OR inverted rows OR 1-arm KB rows (20k-24k men / 12k-16k women)
5 – burpees (must touch groud at bottom of each rep and get full body extension / jump at top)

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Try that workout, if you want all the fun and benefit of the original “Fight Gone Bad”, without the questionable exercise selection, and garage full of equipment.

And if you liked this workout, stay tuned, because our next 28-day KB Challenge opens for sign ups tomorrow, and “Kettlebell Fight Gone Bad” is the theme.

To your continued success –

-Forest and the FVT Team
KettlebellBasics.net

21-min KB/DB “Ladder Density Madness” workout

Yesterday I told you about a new way to do HIIT, that’s an especially great option of you’re over 40.

Today I want to hook you up with a sample workout from the program.

The whole concept is:

– Short, quick-hitting, to-the-point workouts
– Easy on the body and joints
– Jack up your heart rate to burn fat fast
– Strength worked in so you build lean muscle too
– Lots of variety so you never get bored
– Minimal equipment – you just need a KB and/or a pair of DBS (and there are even bodyweight-only options/subs if you’re still working on getting equipment)

Check it out:

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21-min KB/DB “Ladder Density Madness” workout

Do the following resting only as needed. In circuit one, you’ll do 1 rep of each exercise. In the next circuit, you’ll do 2 reps of each exercise. Continue in this fashion, adding one more rep with every circuit, until 20 minutes are up. Once you reach 20 minutes, rest 1 minute and move into the finisher:

1A) KB/DB Reverse Lunge (1/side, 2/side, etc., etc.)
1B) KB/DB Press (1, 2, etc., etc.)
1C) KB/DB Row (1/side, 2/side, etc., etc.)

Finisher

Do the following, resting when needed:

2) Jumping Jacks (100)

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No fluff, no frills, just straight to the point, and straight to the results 🙂

Take the next step to getting the best HIIT program for men and women over 40 at the link below:

=> HIIT for men and women over 40

…and here’s to your continued success!

– Forest Vance
KettlebellBasics.net

[new vid] KB Press Grip Tip!

When pressing a kettlebell, we want to get tight and stable before initiating the movement.

This will help you increase stability between the ground and the ‘bell, and generate more force.

One of the keys to doing this is your grip.

A common mistake we see is folks pressing with an “open” hand when pressing (watch video clip to see what I mean).So my tip for today is, don’t do this! 😉

Use a strong and tight grip when pressing. 

Think about crushing the bell as you initiate the move.

Give it a try at your next press workout, and I think you’ll instantly feel the difference!

-Forest Vance, KettlebellBasics.net

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THE “55” KETTLEBELL CHALLENGE

I’ve created what could be our most epic kettlebell Challenge yet.

You do one of my famous KB Challenge workouts per day, for the next 55 days.

Workouts like:

  • Kettlebell and Body Weight Beat Down
  • Strong and Simple
  • Swing and Burpee Kettlebell Challenge
  • Total Body Strength and Conditioning
  • Mega Strength Day
  • Hybrid Cardio
  • Single KB Complex
  • Cardio Strength Training
  • Death by Snatch and Burpee
  • KB / BW Blowout
  • Killer Kettlebell Complex
  • Killer Kettlebell Complex 2
  • The Puker
  • Down ‘n’ Dirty KB Boot Camp Workout
  • Full Body Melt Down

I can tell you this much, it’s NOT going to be easy. 

But make it to the end?

And you’ll be in top shape. Stronger. Leaner. Badder. 

And all the hard work will have paid off!!

Get the workouts and take the Challenge at the link below:

https://bit.ly/55kbchallenge

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GARAGE GYM SUMMIT

It’s happening all this week!

Check out today’s interview with Nick Nilsson, the “Mad Scientist” of Muscle at the link below: https://bit.ly/timevolumeinterview

“55” KB Challenge Workout #26 – Pull Up, TGU, Swing, Cardio Giant Circuit

This is one of my absolute FAVORITE KB/BW full body circuits.

It takes about 15 minutes to do, and works every muscle in your body:

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KB Challenge Workout #26 – Pull Up, TGU, Swing, Cardio Giant Circuit
from the “55” Kettlebell Challenge

1 – Start by doing pull ups. Go to two reps short of failure.

(This means, for example, if you can do seven reps on one all-out set, you should be doing four or five. If you can do more than ten pull ups, hang a KB from your foot to add some resistance and get into that 10-ish rep range.)

If you can’t do pull ups yet, do inverted rows instead.

2 – Now do a single TGU (Turkish get up) on each side.

Pick a weight that challenges you, but one that allows you to keep good form.

3 – Do 20 Swings. Your choice of two hand, single hand or hand-to-hand.

4 – Finish the circuit with 60 seconds of high-intensity cardio. (Sprints, jumping rope, etc.)

Repeat that circuit 3-5 times with no rest between individual exercises and about one minute of rest between circuits.

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Really, you could do that workout three or four times per week, and make some solid progress.

But I also get it – you want VARIETY, to mix it up, to keep things interesting.

That’s why I’ve created this “55” Kettlebell Challenge:

=> the “55” Kettlebell Challenge

There are a total of 55 different workouts like the one I shared with you today… and the Challenge is to start with the first one, and “run the gauntlet”, doing one KB workout per day, every day, for 55 days!

It’s NOT going to be easy.

But the results you see will be worth it!

Will you take the “55” Kettlebell Challenge?

Sign up now at the link below:

=> the “55” Kettlebell Challenge

And look forward to working with you on this!

-Forest Vance
KettlebellBasics.net

[new vid] TGU Technique Tip

*I’ve gotten together a group of the top experts in the area of garage training for a special event called the Garage Gym Summit: https://bit.ly/garagegymsummit2020v2
It’s going down next week, August 17th-23rd. When you sign up, you’ll get access to interviews with each expert, sample workouts, training tips, and more. And it’s 100% FREE.

But registration is open THIS WEEKEND ONLY.

Click this link to reserve your spot now: https://bit.ly/garagegymsummit2020v2

TGU technique tip

I was getting ready to some Turkish get ups in my workout yesterday and thought – hey, I’ll shoot a video with a helpful drill for our KB Basics tribe.

I did NOT like TGUs when I first learned them… BUT I have learned to love them for the benefits that they provide. Learning how to do them right is well worth the time.

So one of the biggest sticking points is what’s called the “foot sweep” part of the move.

Check out today’s video for a drill that will help you with this and get better at the exercise.

If you liked today’s video, you’ll LOVE the Garage Gym Summit:

https://bit.ly/garagegymsummit2020v2It’s going down next week, August 17th-23rd. When you sign up, you’ll get access to interviews with each expert, sample workouts, training tips, and more. And it’s 100% FREE.

But registration is open THIS WEEKEND ONLY.

Click this link to reserve your spot now: https://bit.ly/garagegymsummit2020v2

– Forest Vance

KettlebellBasics.net

#kettlebells #kettlebellexercises #kettlebellworkouts #kettlebellbasics #turkishgetups