Got a new video for you to check out over on YouTube! This is the fourth part in the kettlebell clean and press series I’ve been working on over the last few weeks. You’ll learn a highly effective, 5-second drill that you can use to instantly boost your pressing power before your next workout:
I also wanted to make sure you got the note I sent yesterday on a new home-study course called “277 Home Exercises You’ve Never Heard Of”. This is a great resource specifically for fit pros and intermediate/advanced trainees:
Don’t let the name scare you…the exercise itself will do that just fine…
When you’re training at home, you likely don’t have access to a leg extension machine for targeting the quads (and honestly, most leg extension machines aren’t that great for your knees anyway).
This exercise takes a Walking Lunge and changes it around so that you’re holding the KB BEHIND your legs. Instead of focusing on pushing yourself up with the front leg, like with a normal walking lunge, and which is where knee stress can be an issue, you focus on straightening out the BACK leg against the resistance of the kettlebell. Then you step forward onto the other leg.
Go up and down your floor a few times…until your quads turn to pudding.
You don’t need much weight for this one. Just focus on extending that back leg on every single rep in order to come up and your quads will have no choice but to fire.
For an extra stretch on the quads, at the bottom of each rep, when your back knee is on the floor, you can also lean your torso back a bit, then extend your leg. This makes the exercise that much worse… (in a good way…and yes, there is such a thing)…
Watch the video that shows you how to do the exercise here ->
One thing I’m always doing is looking for new, innovative exercises to add into workouts.
A resource like this one is invaluable if you are doing the same:
It contains 277 incredibly effective exercises (like the One Leg Glute Deadlift) you can do with just basic equipment.
If you are more of an intermediate/advanced trainee, and you understand the basics of program design, this tool is invaluable.
For example, yesterday I was designing workouts for our studio clients for the coming month. I had a slot where I was looking to plug in a single leg hinge movement for four sets of 8. We had done SLDL’s for the last couple of cycles, I wanted something to give a similar effect, but also wanted to change it up from a physical and mental stimulus perspective. I found what I needed in this guide!!
This book has a ton of exercises for every major muscle group in your body…chest, biceps, triceps, back, traps, quads, hamstrings, glutes, shoulders, calves, and abs…
…literally everything you need for a complete workout using just a few pieces of equipment.
You don’t need super-heavy weight to see a major impact and carryover to your squat and deadlift with this exercise.
Set a couple of dumbbells a few feet in front of your flat bench then set up like you were going to do a Bulgarian Split Squat. Make sure the top of your foot and potentially part of your shin is firmly on the bench. We’re not looking for instability here…we’re using the split position to target one side at a time.
Get into the bottom split squat position and grab the dumbbells. Now bring your torso to an upright position while keeping your legs exactly where they are. This movement occurs only at the hips and lower back.
This absolutely HAMMERS the glutes…not only is that working-side glute getting constant isometric tension from holding the split position under load (which is a great stretch), that glute then ALSO works to extend the hip and bring the torso upright at the same time. This is the extension/contraction portion of the movement.
You’re getting TWO levels of tension on the glute simultaneously.
And yes, the first time you do this one, you WILL feel it. Dual-function loading is like nothing you’ve ever felt before.
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One thing I’m always doing is looking for new, innovative exercises to add into workouts.
A resource like this one is invaluable if you are doing the same:
It contains 277 incredibly effective exercises (like the One Leg Glute Deadlift) you can do with just basic equipment.
If you are more of an intermediate/advanced trainee, and you understand the basics of program design, this tool is invaluable.
For example, yesterday I was designing workouts for our studio clients for the coming month. I had a slot where I was looking to plug in a single leg hinge movement for four sets of 8. We had done SLDL’s for the last couple of cycles, I wanted something to give a similar effect, but also wanted to change it up from a physical and mental stimulus perspective. I found what I needed in this guide!!
This book has a ton of exercises for every major muscle group in your body…chest, biceps, triceps, back, traps, quads, hamstrings, glutes, shoulders, calves, and abs…
…literally everything you need for a complete workout using just a few pieces of equipment.
One of the best things about kettlebells is that when you know how to use them properly, you can build great functional strength that will help you in both your chosen sport, daily activities, etc… AND you can do it while taking it easy on your body and joints.
Adding “MRT” (stands for metabolic resistance training) and kettlebells TOGETHER makes for the ultimate combo!
In basic terms, MRT is intense cardiovascular and muscular training combined. It’s designed to leave the metabolism elevated for as long as 24 hours post workout, so you’ll be burning calories not only while you train but well after your workout.
For MRT, workouts should incorporate every muscle group with compound movements. Heavy resistance with little rest for a higher intensity session.
Here is an example:
Kettlebell MRT (free sample workout)
PART 1 – Do the following circuit four times, resting for 1 minute between circuits. Each exercise should be performed for 30 seconds:
Walking KB goblet lunges (:30 per side)
Kettlebell suitcase rows (:30 per side)
PART 2 – Do the following circuit four times, resting for 1 minute between circuits. Each exercise should be performed for 30 seconds
Single arm KB swings (:30 per side)
Body saw
KB side lunges (:30 per side)
High knees in place
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This short workout is a basic example of how you can use the power of kettlebells and MRT to build functional strength, burn fat, and increase cardio, all at the same time.
If you like this style of workout, I suggest you check out our Online KB Boot Camp – 14 Day Jump Start. We use it almost exclusively in this program. Plus you get me and my team there with you every step of the way to help you reach your goals. You can still apply, but this is going to be the last call. Do so now at the link below: -> https://bit.ly/fvtkbboot2021
To your continued success! –
-Forest Vance, Kettlebell Expert, Over 40 Training Specialist
Set your timer for intervals of 30 seconds. Do as many reps as you can of each exercise in each interval. Take 30 seconds rest between rounds. Do a total of 4 rounds.
– KB rack lunges (2 sets R / 2 sets L) – Close push ups – 1 arm KB swings (2 sets R / 2 sets L) – Burpees
Watch the video that shows you how to do this workout here:
I hear from a lot of guys just getting started with kettlebells… OR even from guys that have been training with them for a while!… that are getting blisters on their hands during workouts.
This should NOT be happening, especially during your regular training. If it is though, watch my new video where I break down a simple technique that should help!
If you want more personal coaching from me, also be sure to check out the Online Kettlebell Bootcamp – 14 Day Jump Start we are testing out this week:
You’re going to get the daily at-home kettlebell workouts, the rapid results meal plan, plus the accountability and support you need for success!
And not only will you have the exact training and nutrition program you need to jump start your fitness over the next 14 days, you’ll have me and my team in your corner for accountability, coaching, and feedback, every step of the way.
All for a lower cost and more convenience than attending a boot camp class at your local training center.
Fill out the form below, I’ll review your application, and get back to you ASAP:
– Want to stay healthy – Want to keep stress levels down – Want some structure around their workout program – Want to keep their fitness up – Want to lose the “quarantine 15”
You’re going to get the daily at-home kettlebell workouts, the rapid results meal plan, plus the accountability and support you need for success!
And not only will you have the exact training and nutrition program you need to jump start your fitness over the next 14 days, you’ll have me and my team in your corner for accountability, coaching, and feedback, every step of the way.
All for a lower cost and more convenience than attending a boot camp class at your local training center.
Fill out the form below, I’ll review your application, and get back to you ASAP:
Got a new video for you to check out over on YouTube! This is the third part in the kettlebell clean and press series I’ve been working on over the last few weeks. You’ll learn how to avoid those bruised and banged-up forearms with the “towel drill” – check it out:
I also wanted to make sure you got the note I sent yesterday on a new bodyweight workout, specifically designed with men 40+ in mind. This is a great program, and also a great compliment to what you are doing with your kettlebell training:
So many guys were loving that one, thought I’d share a sample from the program with you today.
One thing I love about this program is that it pays close attention to an often neglected, but KEY, part of a strength training program – REP TEMPO.
Particularly for a bodyweight-based training plan, this can be a game changer. You will learn better control of each exercise. You will gain better understanding of movement positions. You can address positional weaknesses. You can improve work capacity. And more!
You’ll see in the workout below what’s called a “tempo prescription” – here’s what the four components mean (in order of how they are written in the sample training day below):
1 – ECCENTRIC PHASE: This is the negative portion of the lift where we are lowering the eight with gravity. 2 – ISOMETRIC PHASE 1: This is considered the midpoint of the range. 3 – CONCENTRIC PHASE: This is the lifting portion of the exercise where we are moving the weight against resistance. 4 – ISOMETRIC PHASE 2: This represents the top of the range where the working muscles are fully shortened (or contracted).
Now, give the workout a try:
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“Infusion” Bodyweight Strength – Tempo Training Workout
I have reviewed the full program, it is very solid, and a tremendous value. Plus you get a ton of great bonuses, like extra abs workouts, guides to help you focus on bringing up weak points like pull ups, push ups, and more!
Train hard, talk soon –
-Forest Vance Kettlebell Expert Over 40 Training Specialist KettlebellBasics.net
