“KB Fit Over 40” – sample workout plan for week of 12.14.20

We have been getting a lot of interest and questions about our “Kettlebell Fit Over 40” program since opening up spots over the last few days.

I have been working hard custom programming training plans for clients, and so thought I would share with you a “sneak peak” of what week of training might look like.

It’s the coolest thing to be able to help men and women all around the world reach their strength, fat loss, and functional fitness goals in this way.

Now remember, the whole idea with this program, is that it’s customized! So your training plan would not look exactly like this one.

(BTW – nothing wrong with “cookie cutter” training plans!… BUT, they are not for everyone… and it is very possible that following them could be keeping you from seeing your maximum potential.)

It all depends on:

• Your specific fitness goals
• Your current fitness level
• Any injuries or limitations you are working with
• Time you have available to train
• Equipment you have available to train with

But hopefully this should give you an idea, in case you are curious:

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“KB Fit Over 40” – sample workout plan for week of 12.14.20 https://bit.ly/kbfitover40dec2020

Welcome to my online coaching program!

Your full training program will be delivered in the (XXXX) system.

(I use a special software to actually set up and deliver the workouts… you’d track each workout there and I’d see when you complete it, we’d communicate with each other to make sure you’re staying on track, etc)

You have three main workouts that you’ll rotate through – A, B and C.

(Workout frequency, duration, etc totally depends on the individual and their goals – again, this is a sample. Again – details of these workouts, video breakdowns, and much more are all delivered in my special software system)

In addition to your three main workouts, I also suggest 3 interval / cardio workouts.

(Here is where the client gets customized cardio / HIIT workouts based on their goals)

Another thing that would be helpful would be to add in 3-4 times per week of 10-15 minutes of flexibility / mobility work.

(Here the client gets specific mobility / flexiblity sequences to follow)

If you want to hop into any of our on-going live, real-time bootcamp workouts on Zoom, you are welcome to do that as well.

(We have live, real-time boot camp workouts that we run daily out of our studio – I include admission to these free for all of my online personal training clients)

Finally, let’s schedule a Zoom call to go through all of this together!

(We get on a Zoom call to go over everything, work on technique, and more at the start of each training cycle)

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There you have a “sneak peak” of what a week of training in my “KB Fit Over 40” program might look like.

Hope it helps!

And hopefully you can get a vision of how having a program like this, designed specifically for YOU, could help you reach your goals that much faster, safer, and more efficently.

If you are interested in applying, you can do so here:

=> KB Fit Over 40

And I look forward to hearing from you!

-Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

If you:

• Are bored from run-of-the-mill home workouts
• Want something that is customized specifically for you, and your unique needs and goals
• Are ready to commit, go all-in, and get some serious results out of your training

Today’s article is for you.

This is an example of a workout I would custom create for you, if you joined my “Elite Kettlebell Fit Over 40” personalized coaching program.

I’ll have details and will be opening applications tomorrow, but for now, check this out:

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“Renegade” Customized At-Home KB Workout [free sample]

CUSTOM DESIGNED FOR: “Michael”

GOALS: Strength, Lean Shred, Flexibility, Balance, Core, “Functional Fitness”

*I provide detailed explainations of each move in my coaching program
*I coach you through each exercise, give feedback on form, etc on my coaching program
*I provide daily / unlimited accountability in my coaching program

THIS IS JUST A FICTIONAL SAMPLE to give you an idea of what a custom-designed kettlebell workout might look like 🙂

(warm up / movement prep)

– Arm Swings
– Arm Circles
– “Low/High” Swings
– Body Rotations
– “Cherry Pickers”
– Reverse Windmills
– “Field Goal Kicks”
– Butt Kickers
– 3-Way Lunge

(part 1)

EMOM = At the top of each minute you will complete the reps listed. Whatever time is left in the minute is your rest and transition time. Complete each exercise 1 time before resting 1 minute and repeating:

– 1-Arm KB Thruster – 7/ea
– KB Snatches – 7/ea
– Push-up with shoulder Tap Ladder (each round perform 2 less reps) – start at 16
– Double Kick Out Burpee – 10

Complete 3 rounds

(part 2)

Finisher – Every Minute On the Minute + Remaining Amount of Time

EMOM = At the top of each minute you will complete the reps of the first
exercise listed.

RAT = With whatever time is left in the minute you will perform the second
exercise.

– KB Turkish Get-up + 3 Presses, right side – 1
– KB Turkish Get-up + 3 Presses left side – 1

Complete 3 rounds

(cool down)

Hold each stretch / pose for 30 seconds:

– Seated Good Morning
– Superman Stretch
– Seated Butterfly Stretch

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Again, if you liked this workout… and you like the idea of me PERSONALIZING workouts like this, just for you… AND you like the idea of having accountability and feedback and coaching and more… STAY TUNED! I’ll be opening applications for Elite Kettlebell Fit Over 40 tomorrow.

-Forest Vance
Certified Kettlebell Instructor
Over 40 Training Specialist
KettlebellBasics.net