15 Minute Halloween Kettlebell Workout

15 Minute Halloween Kettlebell Workout

Do as many rounds as you can in 15 minutes of:

10 push ups (Elevate your hands on a box or bench if 10 regular push ups are too hard. Elevate your feet on a box or bench if 10 regular push ups are too easy.)

31 jumping jacks

20 kettlebell swings (Recommended weight: 16k women / 24k men)

This one’s so simple, yet it’s so powerful.

You get a full-body strength workout, working your pressing muscles and core with the push ups, then the entire back of the body with the swings.

You also elevate your heart rate to train your cardiovascular system and burn fat.

As always, focus on form, be safe, and be sure to use weight that is appropriate for you and your current fitness level!

Is it okay to wear gloves during kettlebell workouts?

A kettlebell basics newsletter reader asks:

Is it okay to wear gloves during kettlebell workouts?

My answer:

I do not recommend it.

Here are four reasons why:

1 – The gloves can keep the kettlebell from moving around the hand properly. Especially if you are doing higher-rep ballistic moves where the ’bell rotates around your hand multiple times—cleans, snatches, etc.—the gloves will really get in the way.

2 – If you DO try to attempt to use gloves and get into serious kettlebell training as described in reason 1, the gloves can actually “bunch up” and end up digging into your hands even MORE.

3 – Gloves can hinder the sensory connection from the hands to the brain. You won’t feel what the weight is doing and exactly what is happening during your workout, and it won’t be as good.

4 – They look kind of lame — so tough it out.

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Little mistakes like these – which LOTS of people make, and it’s not their fault, because they didn’t know! – can make ALL the difference when it comes to getting you results.

Things like:

-What exercises to substitute if you’re working around an injury, and why

-How to select the proper kettlebell weight for specific exercises

-Best practices for integrating kettlebell training with other exercise modes (running / lifting / etc)

But there is good news. I have a handful of spots that have opened up in my “KB Fit Over 40” personalized coaching program.

With this program, not only do I customize a training plan that is 100% specific to you and your unique goals… I am there any time you need me to answer questions on topics like we covered today, and many more.

But spots are VERY limited – so if you are interested, fill out your application form ASAP at the link below:

=> Apply to Work with Forest – “Fit Over 40” Kettlebell Coaching Program

Talk soon –

-Forest Vance, Master of Science – Human Movement, Kettlebell Expert, Over 40 Training Specialist

Biden challenges Trump to a push-up contest [pic]

In 2019, Biden said that if Trump questioned him on his mental status on the debate stage, he’d challenge him to a push up contest.

Who do you think would win?

I’m guessing Biden could and would win – if the contest were held today, with no advance notice…

…but if you gave Trump 30 days to prepare, who knows?

I wouldn’t bet against him!

Particularly if he had access to the “30 Days to 100 Push Ups” plan at the link below:

30 Days to 100 Push Ups (free bonus)

The “30 Days to 100 Push Ups” plan is a free bonus you get with the at-home bodyweight-only program for strength and muscle I just linked up.

Because completing 100 push-ups in a row is a badge of honor for anyone who want to get in shape.

But if you’re like most guys, you probably never actually think you can do it.

However, with the “30 Days to 100 Push Ups” plan, you can be well on your way to “achieving the impossible” in less than a month…

When you stand up from completing all 100 pushups, you’ll have a chest as tough as a brick house. Arms that’re thick and pumped. All because you took this unique bonus seriously, and became a pushup machine.

Get the “30 Days to 100 Push Ups” plan and the home bodyweight training guide by clicking here now.

And here’s to your continued success!

-Forest Vance
Master of Science, Human Movement

3 Kettlebell Mistakes that Wreck Your Results

If you want to be strong, in good cardio shape, and move well… AND, feel confident in a swimsuit!… ALL at the same time…

…then you need to take what I’d call an “all-around” approach to fitness.

In other words, you need to devote roughly equal attention to:

1 – Cardiovascular Endurance
2 – Muscular Strength
3 – Muscular Endurance
4 – Flexibility
5 – Body Comp

And kettlebells CAN be the perfect tool for the job!

But frankly, though many people they SAY they want the results I just described, the training they are doing is not going to get them there.

The first common mistake I see is people making is doing these high-intensity, metabolic resistance training-type kettlebell workouts, and then basically doing and nothing else.

That will build your cardio endurance, and muscular endurance, and body comp to a degree, but you’re largely neglecting the muscular strength and flexibility aspects. And if you diet sux, you’re not going to get much progress on the body comp either.

Second common mistake. People focus largely on cardio endurance. They run, or cycle, or whatever else regularly. But they neglect pretty much all the other things on the list above, so they end up weak and tight. And again, since their diet is not that great, they also are a little overweight.

Third one. (This is what I tend towards if I’m not careful.) Main focus is TOO much on strength training. People end up very strong. But they can’t walk up a flight of stairs without getting winded, or bend down and touch their toes. And again, they are carrying too much bodyfat.

So how do we fix this?

How do we get strong, in good cardio shape, and move well… AND, feel confident in a swimsuit!… ALL at the same time?

You need to devote roughly equal attention to cardio, strength training, muscular endurance, flexibility/mobility, and body comp (nutrition).

You can 100% do this with kettlebells!!

For example, in our 28-day 1000 KB Challenge 2.0:

  • We give you two workouts per week that give you a mix of strength work and muscular endurance
  • We give you one workout per week that’s more of a muscular / cardio endurance focus
  • We give you two or three “bonus” conditioning workouts per week that are more focused on cardio endurance
  • We give you a complete warm up and cool down each day to address flexibility and mobility and better movement
  • We give you a complete diet plan to follow to make sure you can drop fat and get the best possible results from your hard work with the kettlebells

And whether you follow my program or another one, it’s all good.

The main thing I want you to take away from today’s message is this:

If you want to be strong, in good cardio shape, and move well… AND, feel confident in a swimsuit!… ALL at the same time…

…then you need to take what I’d call an “all-around” approach to fitness.

In other words, you need to devote roughly equal attention to:

1 – Cardiovascular Endurance
2 – Muscular Strength
3 – Muscular Endurance
4 – Flexibility
5 – Body Comp

More info on the 28-day Challenge here.

…and here’s to your success in 2020 and beyond!

-Forest Vance
Kettlebell Expert
KettlebellBasics.net

Week 1, Day 1 – 1000 KB Challenge

Tomorrow is officially week 1, day 1 of the 28-day 1000 KB Challenge.

Will you be joining us?

Save your spot now at the link below:

=> https://bit.ly/1000kb2020

Here are 10 reasons you should sign up, if you haven’t already:

1 – You want a challenging, intense training program… but one that is also designed with the specific goals and considerations of the 40+ age group in mind

2 – You find yourself moving away from barbell/gym training, and moving towards kettlebell/bodyweight – type modes

3 – You are looking for a program that will help you maintain / gain strength, while at the same time, improving “functional fitness”, and avoiding injury

Join us now at the link below:

=> https://bit.ly/1000kb2020

4 – You want to improve core strength so that you can reduce back pain

5 – You want to improve your cardio conditioning

6 – You know that you need to be incorporating stregnth trianing into your workouts so that you can strengthen your bones

7 – You want to improve skin elasticity

Sign up now at the link below:

=> https://bit.ly/1000kb2020

8 – You want to learn how to do more pull ups in 30 days with the FREE copy of my “30 Days to More Pull Ups” plan you get on sign up

9 – You want to learn how to incorporate the basic barbell lifts into your HIIT-based program for more strength gains with the FREE copy of my “Barbell Basics” plan you get on sign up

10 – You want a blueprint for rapid fat loss with the FREE copy of my “28-day Nutrition Reset” you get on sign up

Sign up now at the link below, and instantly get access to all the materials you need to get started right away:

=> https://bit.ly/1000kb2020

Look forward to working with you!

-Forest Vance and the FVT Team

[new vid] KB Dynamic Warm Up

Today I’m going to take you through a five minute dynamic warm up that you can do before your kettlebell workouts!

If you want to optimize your workouts… and stay strong, vibrant and injury-free… PARTICULARLY in your 40’s, 50’s, 60’s and beyond… you need to be focusing on flexibility and mobility in your training.

Try this simple 5-minute sequence (and watch the video to see how to do the moves):

Do each exercise for 30 seconds. Repeat the circuit two times total:

– seal jacks

– bodyweight / KB squat

– arm cross

– plank hold

– hinge / KB deadlift

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GET – 7 of my “Extreme KB Cardio” workouts – FREE for a limited time: https://bit.ly/311ceyA

– Change up your slow, boring cardio routine

– kick your results into overdrive!

– Learn how to program your KB cardio workouts for maximum results in minimum time

– Detailed instruction on each kettlebell exercise to make sure you’re using 100% safe and effective form

– Bonus videos and training tips.

100% free for a limited time, click here to get it now: https://bit.ly/311ceyA

“Doing it Way Big” 2.0 (KB challenge workout)

“Doing it Way Big” is a popular kettlebell challenge workout I wrote a while back…

…today, I want to share a “2.0” version for you to try.

Remember – if you’re looking to slow down aging, and stay younger and vibrant through your 40s, 50s, 60s and well beyond, science shows again and again that strength training is VITAL.

As well, specific considerations such as:

  1. Proper exercise selection, recovery times, etc to stay injury-free
  2. Incorporating variety to avoid overuse
  3. Warming up, mobilizing, and stretching to maintain good posture and exercise techique
  4. Using conditioning to maintain cardio health

Need to be addressed that are specific to training for those age groups.

I believe that kettlebells are the PERFECT tool for the job.

We do this in today’s workout, as well as in our HERE.

PART 2 – main workout – on the minute, every minute, for 12 minutes (4 rounds total), do:

-(minute 1) – 10 eccentric KB squats (3 seconds down each rep)
-(minute 2) – 10 eccentric push ups (3 seconds down each rep)
-(minute 3) – 10 one arm KB rows per side

PART 3 – “finisher” – KB complex, do prescribed reps of each move before moving on to the next; complete all reps on one side before moving to the next one; do three sets on each side total, resting as little as possible:

-5 KB press
-5 one arm KB swing
-5 reverse suitcase KB lunge
(after completing 5 reps on BOTH sides) – 5 burpees

*Need video demos of the moves? We walk you through and explain how to do everything in HERE.

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Based on both research, and the results we get with hundreds of our clients!, it’s clear that strength training is critical for fitness, mobility, strength, and more – particularly as you age.

Kettlebells are the perfect tool for the job, because they naturally incorporate things like variety, mobility, conditioning, and more – additional considerations for the 40+ age group.

And, with just a couple of KBs and your own bodyweight, you can get ALL of this done in just 3-4 20-30 minute sessions per week.

Skeptical? I don’t blame you. But I also challenge you to give this 4-week KB program for men and women over 40 a try:

=> 28-day KB Challenge for men and women over 40

…because after just a few weeks training this way, I think you’ll be hooked, and will never go back!! 🙂

-Forest Vance, Master of Science in Human Movement, Kettlebell Expert, Over 40 Training Specialist

28 Day “1000” Kettlebell Challenge 2.0

NEW: 28-day “1000” Kettlebell Challenge 2.0

These are quick-hitting workouts designed specifically for men and women over 40!

If you are looking for a challenging, intense training program, that is also designed with the specific goals and considerations of the 40+ age group in mind…

If you find yourself moving away from barbell/gym training, and moving towards kettlebell/bodyweight – type training modes…

If you looking for a program that will help you maintain / gain strength, while improving “functional fitness” and avoiding injury…

I want to invite you to join our upcoming 28-day “1000” Kettlebell Challenge 2.0 for men and women over 40:

28-day “1000” Kettlebell Challenge 2.0

But hurry! We start this coming Monday, October 26th.

-Forest Vance, Kettlebell Expert, Over-40 training specialist, KettlebellBasics.net

1000-rep Kettlebell Challenge

Every so often, at the end of football practice, our coach would run us through some sort of physical challenge.

It could have been 10 or 20 wind sprints, or bear crawls down the length of the field and back.

It would test you both physically – you’d see REAL quick what kind of physical shape you were in!…

…and it would also test you mentally, and help you get stronger to be able to push through discomfort… so that in a game-time situation, you’d have that mental toughness and drive to win when you needed it.

I guess that’s where part of the idea of my kettlebell Challenge workouts came from.

Do workouts like this, you’ll test not only your physical shape, but your mental toughness.

And as a result, you’ll win in strength, health, and all the other areas of your life:

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1000-rep Kettlebell challenge workout

Do 50 reps of each exercise. You can rest as needed, but you can’t move on to the next exercise until you’ve completed all the reps. Do 2 rounds total:

50 two hand KB swings
50 spider climbs
50 walking lunges (25 per leg)
50 1 arm KB rows (25 per arm)
50 jumping jacks
50 one arm KB swings (25 per side)
50 cross body mountain climbers
50 alternating reverse lunges
50 inverted / recline rows OR 25 1 arm rows per side
50 high knees in place (per side)

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If you liked this workout, and the idea of kettlebell Challenge workouts in general, perfect timing.

We have our “1000” kettlebell challenge opening for registration tomorrow.

You can get workouts like this, made into a full 28-day program.

Look, feel, and train like an athlete… with just three to four, twenty to thirty minute workouts per week… using just a couple of kettlebells and your own bodyweight.

Stay tuned, keep an eye on your email inbox for registration details!

Have a great day, talk soon

-Forest Vance
KettlebellBasics.net

7-min Kettlebell Flexibility Session (includes video)

Here is a super simple kettlebell flexibility / mobility session for you to try.

I first learned it back at an RKC certification in 2009.

I use it all the time as prep for kettlebell workouts (I actually just used it before the workout I completed about an hour ago!)

Check it out below…. and if you want a complete 7-minute flexibility program to compliment your kettlebell training, click here: 7-minute flexibility program to compliment your kettlebell training

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7-min Kettlebell Flexibilty Session

Do 3-5 reps of each exercise. Rest minimally / flow from one move to the next; repeat two times total:

1 – KB goblet squat with pause and “pry” at bottom of move
2 – ‘pumps’
3 – KB halo

Check out this video to watch me demo:

And if you want a complete 7-minute flexibility program to compliment your kettlebell training, click here: 7-minute flexibility program to compliment your kettlebell training

-Forest Vance
Kettlebell Expert
KettlebellBasics.net