Month: July 2021

How to Add Rucking to Your KB Workouts

On By adminIn General, Tips and TricksLeave a comment

“Rucking” is simply walking with weight.

More and more it’s my go-to steady state cardio choice, because:

  • You burn up to 3x more calories than walking
  • It’s easier on your body and less impact than running
  • It adds resistance training to your back, shoulders, glutes, and legs

It’s the perfect compliment to your kettlebell training, because no matter how popular HIIT gets, I am a firm believer that we also need some lower-intensity, base-building, heart-strengthing steady state cardio as part of our fitness program as well.

Ready to give it a try? Here’s how:

Start by loading up your backpack with 20-30 pounds (depending on your goals, you’ll probably want to work to increase the amount of weight you’re carrying over time).

March at a pace quicker than a stroll, with purpose! Your goal is to get your heart rate into that Zone 2 range (220 – your age x .60-.70) for 30-60 minutes.

If possible, though not required, choose a route with some hills / uneven terrain.

If this whole rucking thing is new to you, be sure to pack your bag right. You don’t want whatever you are carrying to hammer against your back. If you’re carrying a kettlebell or any other kind of hard object, you’ll want to swaddle it / them in a towel etc before putting in your ruck. Otherwise it can get VERY uncomfortable over time.

Oh ya – that free tactical backpack I mentioned yesterday? I do a workout like this about once per week, and that free backpack has been my go-to rucksack for the last few months – highly recommended:

-> free tactical backpack offer

To your success!

-Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

(new video) Boost Your KB Pressing Strength with this Quick Trick

On By adminIn Basic Kettlebell Drills, Tips and Tricks, VideosLeave a comment

Are you stuck pressing the same kettlebell, and can’t seem to increase the weight?

I have a quick tip for you in today’s video that will help you get an extra rep or two on those hard sets, instantly… which might not seem like much, but done consistently, can add up to big time strength and muscle gains over time!

It’s often little tips and tricks like this that make all the difference, especially when you get to a certain point in your kettlebell training journey. That’s why if you’re not getting the results you want from all your hard work, it might not be your fault. You just don’t know exactly what you need to do.

I just had two spots open up in my “KB Fit Over 40” coaching program – so if you want me to not only 100% custom design a workout for you, but also to coach you and guide you and hold you accountable along the way, and give you tips and tricks like the one I shared today that are specific to YOU and YOUR exact situation, apply now at the link below before my client roster fills up again:

-> KB Fit Over 40 with Forest

To your success! –

-Forest Vance, Kettlebell Expert, Over 40 Training Specialist, KettlebellBasics.net

Watch the video here -> https://youtu.be/LQaI0SyL1Hk

1776 Rep KB Boot Camp Buddy Workout

On By adminIn Kettlebell WorkoutsLeave a comment

Happy 4th of July!

Before the fun begins, burn some major calories and stoke your metabolism for the rest of the day with this epic 1776 Rep KB Boot Camp Buddy Workout:

Get more workouts like this here -> 28-day KB AMRAP Summer Shred Challenge – starts Monday, July 5th

1 – GET WITH A PARTNER
2 – BETWEEN THE TWO OF YOU – in any combination / order you want – complete 8 rounds of the circuit below, as fast as possible:

20 push ups
10 alternating reverse kettlebell lunges per leg
10 one arm kettlebell rows per side
20 kettlebell squats
10 burpees
10 mountain climbers per side
10 box / bench kettlebell step ups per leg
20 hanging knee raises
10 kettlebell split squats per leg
52 jumping jacks

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Learn more about how you can lose up to 4% of your current bodyweight in the next 28 days, while gaining strength at the same time AND taking it easy on your joints:

-> 28 KB AMRAMP “Summer Shred” Challenge

You’ll even get a copy of my 28 day rapid shred meal plan and my HIIT extreme program to burn more calories and take your results to the next level!

But we start Monday, July 5th, so you’ll want to sign up ASAP.

Enjoy the holiday!

-Forest Vance
Kettlebell Expert
Over 40 Training Specalist
KettlebellBasics.net

new 19-min KB AMRAP Workout

On By adminIn Kettlebell WorkoutsLeave a comment

If you are tired of your body taking a beating from hard workouts, we need to get you on a different plan.

See, I lifted hard and heavy for YEARS… and don’t get me wrong, I got great results.

I power cleaned almost 400 pounds, back squatted over 600, and bench pressed 225 for 32 reps in my prime!

Problem was, all that hard training combined with around 13 years of playing American football at a high level, and my body was ripped to shreds by the time I was 25 years old.

After trying many different training methods that would help me reach my long-term health and wellness goals, I discovered kettlebells, and never looked back.

I was able to lose fat, build the lean / athletic muscle, AND not get injured in the process.

Now, since 2006, I’ve worked with tens of thousands of people all over the world, helping them see the benefits of KB training too.

I currently specialize specifically in kettlebells for men and women over 40 – you can join our upcoming 28-day KB Challenge and see the results for yourself!

But first, try this sample workout:

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19-min KB AMRAP workout

Do as many reps as you can of each exercise in 45 seconds. Rest for 15 seconds between moves. Rest for 60 seconds between rounds. Do 4 rounds total:

— double kB front squat
— down dog to opposite toe touch
— single arm kB row
— spider climb plus push up

*detailed video breakdowns of each exercise in the full Challenge program HERE

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This one looks pretty simple, but it’s tough – and I think you’ll also feel the power of KBs for yourself when you try it.

Learn more about how you can lose up to 4% of your current bodyweight in the next 28 days, while gaining strength at the same time AND taking it easy on your joints:

-> 28 KB AMRAMP “Summer Shred” Challenge

You’ll even get a copy of my 28 day rapid shred meal plan and my HIIT extreme program to burn more calories and take your results to the next level!

But we start Monday, July 5th, so you’ll want to sign up ASAP.

-Forest Vance
Kettlebell Expert
Over 40 Training Specalist
KettlebellBasics.net

28 day KB Challenge – week 3 / workout 2

On By adminIn Kettlebell Workouts, VideosLeave a comment

This is a sneak peak of what we do in our 28-day KB Challenge program. I do an “explainer” video just like this one for every single workout, so that you know exactly what to do to get the best possible results!

Click here for more details and to join our upcoming 28-day KB AMRAP “Summer Shred” Challenge – https://forestvance.lpages.co/28-day-kb-amrap-summer-shred-challenge-v2/

– Forest and the FVT Team @ KettlebellBasics.net