24-min “8×8” KB/BW Workout

Yesterday, we talked about the “8×8” method, prescribed by The late Vince Gironda, considered by many to be the first bodybuilding coach… and how we’ve done sort of a “spin-off” on the original 8×8 with our latest 28-day MRT Kettlebell Challenge.

With the original 8×8, you would choose 60 – 70 percent of your 1RM in a given lift (compound movements preferred). Then you would perform 8 sets of 8 reps, with a mere 30 seconds or less of rest.

With this method, since you’re COMBINING compound moves, using heavy-ish weights, with a fast-moving workout and low rest periods, you can achieve amazing metabolic ramping and fat loss benefits. Some might even say it was one of the first versions of “MRT”, or Metabolic Resistance Training!…

Only thing is, with the original version, you use more traditional weightlifting moves that typically require access to a commercial gym.

So what we did is, think about – how could we put together a program, using similar principles of combining compound moves, heavy-ish weights, and low rest periods, so that you too can burn fat AND build lean muscle at the same time… but do it with just kettlebells and your own bodyweight?

That’s what we’re doing with our latest 28-day MRT Kettlebell Challenge.

It’s sort of a “spin-off” on the original 8×8.

We don’t use the exact set and rep scheme, but we work on very similar principles.

We combine the power of Metabolic Resistance Training with kettlebells to help you burn calories during AND all day after your workout, PLUS build lean muscle and strength, all at the same time.

And you do it with three, 20-30 minute kettlebell workouts per week.

Here is a sample (NOT an exact workout from the Challenge, but written in the same “style”) to give you an idea.

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24-min “8×8” KB/BW Workout

Perform the sequence of exercises below one time. Rest about 30 seconds between moves. Each exercise + rest period should take you about 1 minute. The full workout should take you around 24 minutes total:

  • Regular push ups – 2 sets of 8
  • Wide push ups – 2 sets of 8
  • Narrow push ups – 2 sets of 8
  • Staggered hands push ups – 2 sets of 8
  • Dead stop kettlebell swing – 2 sets of 8
  • Two hand kettlebell swing – 2 sets of 8
  • One hand kettlebell swing – 1 set of 8 per side
  • Hand to hand kettlebell swing – 2 sets of 8
  • Forward kettlebell lunge – 2 sets of 8
  • Backward kettlebell lunge – 2 sets of 8
  • Side kettlebell lunge – 2 sets of 8
  • Tactical kettlebell lunge – 2 sets of 8

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Give that workout a try.

And remember, the Challenge starts today!

So if you still want to sign up, you can, but this is your very last chance. Do so now at the link below:

=>> 28-day Kettlebell MRT Challenge

And we’ll see ‘ya on the “inside” –

-Forest Vance
KettlebellBasics.net

“Iron Edge” Kettlebell MRT Circuit

Calling all kettlebell nerds 🤓

Have you gotten started on this yet?

=> new 4-week “MRT” (metabolic resistance training) kettlebell workout plan

Metabolic Resistance Training, also known as “MRT”, involves stacking multiple heavier, compound exercises together to create an oxygen debt.

With this style of training, you end up burning a ton of calories – during the session, AND for the rest of the day – plus you’re able to build lean muscle, all at the same time.

This is NOT HIIT (similar, but HIIT typically does NOT have you using heavier, compound movements).

And this is NOT traditional strength training (DOES typically use heavier lifts, but also typically very little cardio or conditioning involved).

It’s the best of both worlds!

Check out a sample workout:

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“Iron Edge” Kettlebell MRT Circuit

KB Turkish get up – 1 rep per side
1 arm KB swing – 7 reps per side
alternating KB goblet lunge – 7 per side
1-5 pull ups OR 12 recline rows OR 12 1 arm KB rows per side
5-10 burpees (do lower or higher reps, and modify as needed according to fitness level)

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NOTES

The whole idea with MRT is that you pick a weight / exercise variation that is challenging. So take your time ramping up if you’re just getting back into things, BUT we need to work to find a weight that is hard eventually (that’s all relative to you of course), to get the desired results from this style of training.

What happens sometimes is that we get more beginner folks that blow through something like this with a 10 or 15 pound kettlebell, and they go – “this is easy!”

If you pick a weight that is really challenging for the work sets, the overall work load goes up, and it’s a totally different experience.

Fit men, we’d have you doing 2o or 24k / 44 or 53 pounds plus on the get ups and lunges, 28 or 32k / 63 or 70 pounds plus on the 1 arm swings, and regular pull ups.

Fit women, we’d have you doing 12 or 16k / 26 or 35 pounds plus on the get ups and lunges, 16 or 20k / 35 or 44 pounds plus on the 1 arm swings, and regular pull ups.

If you are starting lighter or don’t have access to the right weights right now or whatever else – THAT’S OKAY! You can still get great results. I just want to give some context on how this workout style is set up and how you need to do it, to get the most out of it.

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Start on the full 4-week plan at the link below:

=> new 4-week “MRT” (metabolic resistance training) kettlebell workout plan

And here’s to your continued your success!

-Forest Vance, KettlebellBasics.net

#1 Most Popular Kettlebell Exercise You Should AVOID

This is one of the most popular kettlebell exercises around.

It seems to be the “go to” kettlebell move in the CrossFit world, and you can see pics of people doing it all over the internet.

But today, I’m here to tell you to STOP doing “American” swings:

One big reason is, to finish with the kettlebell directly over your head, you have to get a LOT of hip drive, and most people will just end up using their arms to finish the swing. Which is not what we want.

Another problem that we see is that most people just don’t have the shoulder mobility to get the KB overhead with their hands so close together. They end up shrugging the shoulders up and/or rounding forward and/or doing other things that aren’t ideal.

Now, if you would like to get on a kettlebell program that’s going to help you avoid mistakes like this one, and help you do all the right things, so that you can get the results that you want, and so that you can do it to safely and effectively, I recommend that you join our upcoming 28 day kettlebell MRT challenge: https://bit.ly/kbmrt20

It’s 28 days of advanced-level kettlebell programming. We use metabolic resistance training, and combine it with Kettlebells for a powerful fat loss and lean muscle gain effect.

Plus, you get on-going coaching from me and my team to make sure that you’re not making mistakes that will slow down your progress.

Click the link below to join now, and we look forward to working with you: https://bit.ly/kbmrt20

– Forest and the FVT Team

New Video: Kettlebell Swing Tutorial / “Mini-Workshop”

=>> Kettlebell Swing Tutorial / “Mini-Workshop”

Kettlebell Swing Tutorial / “Mini-Workshop” with Forest Vance, kettlebell expert, author of the CORE Kettlebell Challenge

In today’s video, I take you through a simple progression that you can use to learn how to do a safe and effective HardStyle kettlebell swing.

In this 11-minute tutorial / “mini-workshop”, you’ll discover:

– How to properly hinge at the hips

– How to generate proper tension during the movement in the body

– How to make sure that you’re using the lower body to drive the KB up in the swing, and not the arms

– How to fix a common mistake that causes lower back pain during the swing

And MUCH more.

If you find the video helpful, also check out my free CORE Kettlebell Beginner’s Guide linked below.

And here’s to your kettlebell success! –

– Forest Vance Forest Vance, kettlebell expert, author of the CORE Kettlebell Challenge

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Get my CORE Kettlebell Beginner’s Guide – 100% free!

https://bit.ly/corekbbeginner2

You’ll get a free week of workouts from my new CORE Kettlebell Challenge System, including:

— “Maximum Risk” – circuit-style KB/BW smoker

— “15 min KB/BW AMRAP” – learn how to use the “as many rounds as possible” format to take your gains to the next level

— “Hollywood” – an upper-body focused kettlebell workout that’ll have your arms and shoulders feeling it big time

…and more!

Click the link below for instant access:

https://bit.ly/corekbbeginner2

22-minute Kettlebell MRT Workout

Metabolic Resistance Training, also known as “MRT”, is one of the BEST methods around for building muscle AND torching fat, all at the same time.

With this training method, you give maximum physical effort through a series of compound movements. It trains your body to burn more calories at rest (often also known as the “afterburn”).

But what most MRT routines LACK is:

  • They are not specifically done with kettlebells – which takes the method to the next level of results
  • They are NOT designed with the 40+ crowd and their uniquen considerations in mind
  • There is nothing to keep you motivated and accountable to actually DO it

That’s why we came up with the 28-day MRT Kettlebell Challenge.

Check out this sample workout, and stay tuned – registration opens for the Challenge tomorrow, Tuesday, November 17th!

-Forest and the FVT Team, KettlebellBasics.net

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22-minute Kettlebell MRT Workout

*Full exercise breakdowns with video, recommended weights for each move, and more are all provided in the Challenge

Superset #1

1 – KB Goblet Squat – 8
2 – KB 2-hand KB Swing – 15

Complete 3 rounds. Rest only long enough to switch weights if needed. 20 seconds rest after each superset.

Straight Sets

1 – KB Turkish Get Up – 1/each side

Complete 3 sets. No rest between sides. Rest 20-30 seconds between sets.

Superset #2

1 – KB 2-hand Gorilla Rows – 10
2 – KB 2-hand Dead Clean – 8

Complete 3 rounds. No rest between exercises. 20 seconds rest after each superset.

Finisher Chipper style – As fast as possible complete 1 round of each exercise, completing all reps of each exercise before moving on to the next. Rest as needed.

1 – Instep Hops/Standing Heel Taps – 50 total. Modify by taking out the hop.
2 – Mountain Climbers – 50/ea side. Modify by elevating your hands, or walking your feet in and out as fast as possible.
3 – Skaters – 50/ea side. Modify by keeping the jump low or taking the jump out altogether.

[new video] Single KB Complex Workout

Got a new KB video up for you on the YouTube channel! – check it out at the link below.

And don’t forget – if you’re also looking to improve your KB form, and make sure your workouts are both effective AND safe, you’ll be hard-pressed right now to find a better way to do it than the online KB workshop we have going this weekend:

=>> online KB workshop – Saturday, Oct 14th – info and sign up here

=>> [new video] Single KB Complex Workout

Kettlebell Complex Exercises: “Metamorphosis”

Do 4 rounds of the following sequence PER SIDE. NO rest between movements; go thru the WHOLE SEQUENCE on one side before switching. Rest approximately 30 seconds between rounds. Recommended weights = 8k/26lb to 12k/26lb – women, 16k/35lb to 20k/44lb – men.

– 5 1 arm KB swing

– 5 KB high pull

– 5 KB snatch

– 5 KB front squat

– 5 KB push press

Learn the basics of safe and effective HardStyle kettlebell swings from Forest this Saturday, 1030am PST:

=>> online KB workshop – Saturday, Oct 14th – info and sign up here

The Kettlebell Towel Swing (instructional video)

At one of the kettlebell boot camp workouts I led this morning at our studio here in Sacramento, CA, we had a new person in the group.

She was fit, and had been working out regularly prior to joining us…

…but she did not have a lot of experience specifically with kettlebells.

One of the things she was doing was using too much upper body to sort of “lift” the kettlebell up, instead of using the hips.

This is a super common mistake, so I thought it would be useful to share the drill I had her do (which fixed her form right away!):

I am doing an ONLINE kettlebell swing workshop on Saturday, November 14th:

=>> Online KB Swing Workshop with Forest Vance

You can attend live, or sign up and get the recording to watch any time you want.

We will be covering dozens of tips like the one I am sharing with you today.

And, if you attend live, I will look at your form and give you some personalized tips to improve!

The Kettlebell Towel Swing

Grab your towel, and loop it around the handle of your kettlebell.

Be sure to “choke down” on the towel so your hands are just a few inches away from the KB handle.

Do a few swings.

The goal is to get the KB to go straight out, NOT droop down, at the top of the arc.

Here is a video that shows you how to do it:

If you think you have the tendency to use too much upper body when performing the kettlebell swing, try this drill.

Even if you think you’re doing the swing right, try it anyway! 🙂

It’s a good test, because you’ll see right away if the KB is projected out like it should be, or if you’re using too much upper body in the move.

Hope that helps, keep training hard, and talk soon

-Forest Vance
KettlebellBasics.net

PS – I am doing an ONLINE kettlebell swing workshop on Saturday, November 14th:

=>> Online KB Swing Workshop with Forest Vance

You can attend live, or sign up and get the recording to watch any time you want.

We will be covering dozens of tips like the one I am sharing with you today.

And, if you attend live, I will look at your form and give you some personalized tips to improve!

8-Min Morning Home Stretch Routine

Every morning when I get up, one of the first things I do is stretch.

I put on my coffee, and then I go through a simple routine while it brews.

The routine changes and evolves as time goes on, and my needs change…

…the one I am actually personally doing right now is from the 30-day Flexiblity Challenge linked below:

=>> 30-day Flexiblity Challenge

I won’t go into super detail in this article – you can get that in the full program – but what I end up doing looks something like:

  • General joint mobility exercises – hands, elbows, shoulders, neck, hips, knees, ankles
  • 3-5 static / dynamic / “tense-relax” stretches for specific parts of the body that I am working on, or that need specific attention for my goals

This ends up taking around 8 minutes, give or take.

I’ve said this many times before, but this simple morning stretch routine has made a TREMENDOUS difference.

Just that few minutes helps me:

  • Recover faster
  • Get out the “creaks and cracks”
  • Feel more energetic so that I want to move more during the day

The thing is, if you want to continue to train hard and perform as you get into your 40s, 50s, 60s and beyond, you ABSOLUTELY CAN do it… BUT, you have to take care of your body.

Mobility and flexibility as part of your overall plan, is one of those ways you need to be taking care of yourself.

If you are ready to start incorporating this kind of thing into your life, the 30-day Flexiblity Challenge linked below is a great way to do it:

=>> 30-day Flexiblity Challenge

And here’s to faster recovery, less pain, and more energy!

-Forest Vance
KettlebellBasics.net

PS – I started doing this morning home stretching routine seven or eight years ago, in my mid-30s.

Up until that point in life, warming up and stretching was kind of an afterthought.

But when I hit that 35-ish mark, I started getting a little more sore from hard workouts. My recovery started taking a little longer.

And I realized that I COULD still train hard for a long time to come… BUT, I also realized that I was going to have to take a slightly different approach… one of the big things being a need to focus more on flexibility and mobility.

If you know you need to do the same, I recommend the 30-day flexibilty challenge, on sale this week at the link below:

=>> 30-day Flexiblity Challenge

the 10,000 Kettlebell Swing Workout

Have you heard of the “10,000 Kettlebell Swing Workout”?

From my understanding, strength coach Dan John came up with the idea around 2013.

The original idea is to do 500 swings a day, for 20 days.

Between the kettlebell swings, you do a low-volume strength movement such as chin-ups, goblet squats, dips, or overhead presses.

There are more details you need to know if you’re going to try this… but honestly, I think it’s a simple and awesome home training program.

BUT… and there is a BIG but! 🍑

I think where SO many people get this wrong, is they go into something like this, without first knowing how to properly swing a kettlebell.

They rush into it, and don’t get as much out of it as they could be. And maybe even end up injuring themselves.

However, getting proper instruction can be tricky. You don’t know who to trust. We’re in the middle of a pandemic, and a lot of gyms are temporarily, or even permanently, closed.

I have a solution!

I am doing an ONLINE kettlebell swing workshop on Saturday, November 14th:

=>> Online KB Swing Workshop with Forest Vance

You can attend live, or sign up and get the recording to watch any time you want.

I also include my “KB Swing Crash Course” video series AND a copy of my KB Basics Swing Manual – so that you can get started learning right away.

And so if you’re going to try something like the 10,000 Kettlebell Swing Workout – or any other program with a lot (or even a little) of swings… you can be confident that you are doing the move safely and effectively.

To your continued success –

-Forest Vance
Kettlebell Expert
KettlebellBasics.net

PS – We have limited spots for this event. Get details and reserve your spot here now.

[kettlebell hack] Pelvo-Ocular Reflex, or “The Secret is in the Eyes”

Hopefully it goes without saying that the person in the picture above (BTW – it’s a very well known fitness “expert”! – can you guess who it is?) is NOT using proper form 😂

But in all seriousness- where do YOU look when you are performing a kettlebell swing?

As in – are you looking down? Straight ahead? Up?

Believe it or not, your “line of sight” is one of the KEYS to safe and effective kettlebell training.

BTW – Pelvo-Ocular Reflex, or “The Secret is in the Eyes”, is is what I call one of my “kettlebell hacks” – DOZENS of which you’ll learn in our upcoming kettlebell swing workshop:

=>> Online Kettlebell Swing Workshop with Forest Vance

See, there is something called the “pelvo occular reflex”.

In short, here’s how it works:

Visual sensory input (where our eyes are focused) involuntarily affects our head placement.

Likewise, the placement of our heads affects our pelvic placement, lower back alignment and overall posture.

So if you look down during a kettlebell swing, your body tends to pitch forward, putting extra stress on your back and making the move much harder.

If you look up, you end up typically overextending the lower back, and putting extra stress on the neck.

The perfect place to look is slightly down – we like to use the cue “where the wall meets the floor”.

Little tips like this one can make ALL the difference when it comes to getting the most out of your KB workouts, and staying safe.

This is what I call one of my “kettlebell hacks” – DOZENS of which you’ll learn in my kettlebell swing workshop:

==> KB Swing Workshop with Forest (limited spots available)

Space is limited to the first 100 to sign up though, so sign up now if you want to make sure and get in.

To your continued success!

-Forest Vance
SFG II
Kettlebell Expert
KettlebellBasics.net