“Slice and Dice” 17-min Halloween KettlebellBasics WOD

Happy Halloween!

Whatever you have planned for today, make sure to squeeze in your kettlebell workout.

You can burn some extra calories to account for some of that candy!! 🙂

Try this sample workout from “KettlebellBasics WODs – Fight Gone Bad Edition” (FREE this weekend
when you pick up a copy of Hybrid Kettlebell Muscle
!).

It’ll only take you 17 minutes (plus a few extra if you add the optional KBs for Abs bonus):

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“Slice and Dice” 17-min Halloween KettlebellBasics WOD

*Full exercise breakdowns in the full program HERE

PART 1:

Do as many reps as you can of each exercise in 60 seconds. You get one
point for each rep of each exercise completed. Move directly from one move
to the next, without rest. Rest for 60 seconds between rounds. Complete
three rounds total:

1 – KB 1-Arm Racked Squat (switch sides at halfway) (Women:12k+,Men:
20k+)
2 – Pull-ups, Recline Rows or 1-Arm KB Rows (Women:12k+,Men: 20k+)
3 – Fast Stepping Spiderman Climb
4 – KB Swing (Women:16k+,Men: 24k+)
5 – Rotating Side Planks with Hip Tap Down

PART 2 (optional KBs for Abs bonus):

Complete 40 seconds of work and take 20 seconds of rest.
No additional rest between rounds. Complete 3 rounds:

1 – Bird Dog Plank, alternate or switch side at halfway
2 – Hollow Hold
3 – Half Turkish Sit-up (switch sides at halfway)

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The ONLY way to get “KettlebellBasics WODs – Fight Gone Bad Edition” is to order my Hybrid
Kettlebell Muscle program when it’s on sale this weekend at 31% off. What a steal! Details and
grab your copy at the link below:

-> Order Hybrid Kettlebell Muscle at 31% off + get “KettlebellBasics WODs – Fight Gone Bad Edition” FREE

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

Hybrid Kettlebell Muscle – Week 4, Workout B

Kettlebells are AWESOME for lean muscle, fat loss, and total body conditoining!

But they will only take you so far when it comes to building maximum strength and muscle.

“Hybrid Kettlebell Muscle” a full six week hybrid barbell / kettlebell / bodyweight program, and it’s
what I recommend for people who are ready to take their GAINZ to the next level.

Here’s a sample workout from the program:

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Hybrid Kettlebell Muscle – Week 4, Workout B

1 – Deadlift – 3-4 sets of 5 @ 80% of one rep max

– 1 warm up set + 3 work sets total.
– Work up in weight each set.
– Rest 2-3 minutes between sets.
– Ex – your goal DL max for the end of the program is 300 pounds. Your goal is to WORK UP to an all-out set on set #4 of 240 pounds (80% of 300). You might go – 135×5; 185×5; 225×5; 240×5.
– Refer to “Strength Standards” PDF to set lifting goal (included in full program)

2 – Do 4 rounds of the following kettlebell complex PER SIDE. NO rest between movements; go thru the WHOLE SEQUENCE on one side before switching. Rest approx. 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
– 5 burpees

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That’s just a sample – you’ll want to get the full program to see how it all fits together, and how to properly progress each workout over the six weeks.

Hybrid Kettlebell Muscle is going on sale for the Halloween weekend, so if you want to pick up a copy at a discount, keep a close eye on your email inbox!

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Barbell Instructor
Owner, FVT Boot Camp and Personal Training
Owner, FVT Publishing and Consulting
KettlebellBasics.net

Can you “exercise off” a bad diet?

If you work out hard enough, can you “burn off” that weekend of off-the-rails eating?

Seriously, what are your thoughts?

Ponder this:

It would be hard to do a higher calorie burning “workout” than running a marathon, wouldn’t you agree?

I mean, you’re lacing up your shoes and running for TWENTY SIX PLUS MILES!

You would think that kind of massive effort would result in at least a little bit of weight loss, right?

Well, it turns out that running a full marathon burns just 2600 calories:

That might sound like a lot, but consider this:

You actually need to burn at least 3500 calories to lose a single pound of body fat.

Which means that running 26.2 miles doesn’t even burn enough calories to melt ONE MEASLY POUND!

Add to that, hit up the pizza place or burger joint, along with a couple / few beers to “reward” yourself for a job well done,
and you’re easily erasing all of your hard work.

The bottom line is, if you want to shed body fat, you need to train AND eat right to get the results. There is no way around it.

If you’re looking for a diet plan that that’s based on sound science AND a track record of client success, I recommend you check this out:

-> UFL (Underground Fat Loss)

Join the countless others who’ve transformed their bodies and lives!

And remember – you CANNOT “exercise off” a bad diet.

– Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach
KettlebellBasics.net

Home KB Workout for Monday 10.25.21

I talk to dozens of people every week who are trying to get back into shape. A common problem that comes up in these conversations is lack of time. And I get it – between work, family obligations, and so much more, it can be hard to add a workout routine into your already busy life!

That’s why I love kettlebells. With just a couple of KB’s and the right plan, you really can get an excellent workout any time, any place, in about 20 or 30 minutes.

Check out today’s Home KB Workout for Monday 10.25.21… and if you like it, also be sure join our 28-day Kettlebell “EMOM Gainz” Challenge – I’ll hook you up with a complete program to follow, using workouts just like this one, that will help you reach your goals in a way that fits into your lifestyle better than ever before:

Click here to sign up for the 28-day Kettlebell “EMOM Gainz” Challenge

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Home KB Workout for Monday 10.25.21

Perform all the reps of each exercise before moving on to the next
exercise. Rest as needed to maintain proper form. Record your time to track
your progress:

1 – 1-Arm KB Rack Squat – 30 (15 each) (Women:16k+, Men: 24k+)
2 – 1-Arm KB Arnold Press – 30 (15 each) (Women:12k+, Men: 16k+)
3 – 1-Arm KB Snatch – 30 (15 each) (Women:12k+, Men: 16k+)
4 – Bear KB Plank Drag – 30 (15 each) (Women:12k+, Men: 16k+)
5 – KB 1-Arm Row – 30 (15 each) (Women:12k+, Men: 16k+)
6 – Jumping Jacks – 30 (Modify by taking the jump out)
7 – KB Romanian Deadlift – 30 (Women:16k+, Men: 24k+)
8 – Double Floppy Burpees – 30 (Modify by elevating your hands on
standard burpees)
9 – KB Halo to Press Out – 30 (15 each direction)(Women:12k+, Men:
16k+)
10 – KB 2-Hand Swing – 30 (Women:16k+, Men: 24k+)

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Click here to sign up for the 28-day Kettlebell “EMOM Gainz” Challenge

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

“The Burn” – 8-min KBs for Abs Circuit

This is a KBs for Abs circuit I call “The Burn”!…

…we finished off our Zoom kettlebell boot camp this morning with it…

…wanted to share here so that you could try at home!

Do this any time for a quick full-body abs workout, or add it to the end of your next KB session for some extra core work:

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KBs for Abs Circuit – “The Burn”

Do as many reps as you can of each exercise in 45 seconds. Rest for 15 seconds between moves. Alternate back and forth between the two exercises in this same fashion for a total of four rounds:

– Bodyweight Lunge (beginner) / Tactical Lunge (advanced)

– V-Sit Hold (beginner) V-Up (advanced)

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Kettlebells are one of the best strengthening tools for abs. Try this simple KBs for Abs circuit called “The Burn” to start strengthening and shredding that midsection!

– Forest Vance

Master of Science, Human Movement

Kettlebell Expert

Over 40 Training Specialist

PS – For more workouts like this one, join our upcoming 28-day EMOM Gainz Kettlebell Challenge. Details and sign up now at the link below:

-> https://forestvance.lpages.co/kettlebell-emom-gainz-28-day-challenge/

“Desert Island” EMOM Gainz Kettlebell Workout

If you were stuck on a desert island and could only use one piece of fitness equipment, what would it be?

Someone asked me this question recently, and I answered without hesitation:

A kettlebell!

That’s because with just a single kettlebell, you can work every muscle group in your body, plus get a strength AND cardio workout, all at the same time.

You can even do workouts like this one, a sample from our upcoming 28-day Kettlebell EMOM Gainz Challenge:

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“Desert Island” EMOM Gainz Kettlebell Workout

Set your timer to go off every 60 seconds.

At the beginning of the first 60 second interval, complete the prescribed number of reps of the first exercise. Your rest period is the time between you complete the prescribed number of reps, and the second interval starts.

At the beginning of the second 60 second interval, complete the prescribed number of reps of the second exercise. Your rest period is the time between you complete the prescribed number of reps, and the third interval starts.

Continue in this fashion, completing a total of three rounds non-step of the circuit of exercises below:

— KB Turkish get up – 1 rep per side
— 1 arm KB swing – 7 reps per side
— Alternating KB goblet lunge – 7 per side
— 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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At a time like now when many gyms are still operating at limited capacity, it’s important to have the skills and knowledge to be able to get a great workout with minimal equipment if you want to have the power to keep working towards your fitness goals, no matter what.

The “Desert Island” EMOM Gainz Kettlebell Workout I shared with you today will help you work every muscle group in your body, plus get a strength AND cardio workout, all at the same time… with just a single kettlebell, in about 20 minutes!

Learn more about our upcoming 28-day KB EMOM Gainz Challenge by clicking here now.

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

14-min Kettlebell EMOM Gainz Workout

This morning‘s early morning kettlebell workout at FVT Personal Training was a CRUSHER, as usual!

The theme? EMOM Gainz!

EMOM is an acronym for “every minute on the minute.” These type of workouts challenge you to complete an exercise for a certain number of reps in less than 60 seconds. The remaining time within the minute serves as your recovery.

EMOM is an intense and effective style of training, because it demands intense effort to gain recovery within the allotted time. It’s super time-efficient, because you can get a lot done in a short amount of time. And if you set it up right, it’s also a GREAT way to build a lean, muscular body.

Check it out:

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14-min Kettlebell EMOM Gainz Workout

Set your timer to go off every 60 seconds.

At the beginning of the first 60 second interval, complete the prescribed number of reps of the first exercise. Your rest period is the time between you complete the prescribed number of reps, and the second interval starts.

At the beginning of the second 60 second interval, complete the prescribed number of reps of the second exercise. Your rest period is the time between you complete the prescribed number of reps, and the third interval starts.

Continue in this fashion, completing a total of three rounds non-step of the circuit of exercises below:

— KB goblet squats – 10 reps

— 1 arm KB rows – 12 reps per side

— Push ups – hands elevated, knees, or toes – pick version that works for the individual! – 12 reps

–1-arm KB swings – 8 reps per side

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Starting your week strong on Monday with a kettlebell workout is key!… and now you have no excuses, because this EMOM Gainz Workout can be done any time, any place, with just a single kettlebell and 14 minutes time.

Our upcoming 28-day Kettlebell EMOM Gainz Challenge is an ALL NEW training program to help you reach your physique goals, using workouts just like this one. Stay tuned, registration opens tomorrow, October 19th!

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

3-Minute Kettlebell Mobility Exercise

Mobility work is so important in our training, especially as we get past the age of 40. It’s the key to executing kettlebell exercises with proper form, as well as preventing injury. Problem is, we don’t always have time to do it. Today, I am going to share a kettlebell mobility “combo” exercise with you will only take three minutes – so no excuses! Use this as a warm up for your next kettlebell session, or any time:

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3-Minute Kettlebell Mobility Exercise

PART 1 – Do a goblet squat

PART 2 – Do a kettlebell halo

Set your timer for three minutes.

Start with six or eight reps of this goblet squat plus halo combo, alternating back and forth between the exercises without putting the kettlebell down.

Rest for 20 or 30 seconds.

Pick the KB back up and continue with six or eight more reps of your goblet squat + halo combo.

Do this until your three minute timer runs out!

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Mobility work is key to both prevent injury and get the most out of our workouts. If you know you need to do it but never seem to have the time, give this 3-Minute Kettlebell Mobility Exercise a try before your next KB workout and notice the difference in how you move and feel!

-Forest and the Team at KettlebellBasics.net

PS – When you are ready for a complete mobility and flexibility routine to enhance your kettlebell training, I recommend you check this out:

-> 17-minute “Shadow Strength” Mobility + Strength Program

“Shadow Strength” Daily Joint Mobility Routine

I do a joint mobility / stretching routine every morning when I first wake up. I have been doing this for the last six or seven years, and it has beeb a GAME CHANGER! I feel that it helps with:

  • Improving range of motion, flexibility, and overall movement for my kettlebell workouts
  • Easing my knee, lower back, shoulder, and neck pain
  • Improving my energy levels
  • Getting me into a positive mindset to start the day

Today, I want you to try the “Shadow Strength” Daily Joint Mobility Routine from course creator Jon Haas. There are some familiar moves in the sequence for you most likely, but I’d also guess there are going to be some new ones. He also brings an great energy to the routine with his Martial Arts background. Check out the video below, then go check out his full Shadow Strength course at the link below.

-> Shadow Strength – full course

-> Jon Haas “Shadow Strength” daily joint mobility routine:

I hope you can see the same benefits that I have by starting to incorporate a joint mobility routine into your daily movement practice!

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

Free KB FIT OVER 40 Sample Workout

People are often surprised at the results we can create working three or four, 30 minute – ish kettlebell workouts per week.

Everyone is different when it comes to starting fitness level, experience, injury history, etc – and I think this is why you can get the best POSSIBLE results with a kettlebell plan that is INDIVIDUALIZED to all of this by a pro coach like me (details on how you can apply for my KB Fit Over 40 – Personalized Coaching HERE)…

…but I wanted to start by giving you a basic KB workout that is designed for “Donna” (a pretend online PT client). Donna is:

  • 43
  • Primary goal is 7 lbs of fat loss over the next 90 days
  • Donna played basketball at the D1 college level, and has 25 years or so of solid training experience
  • Donna also works around 45 hours per week, and has three small kids – so her time is limited
  • We have this full-body KB workout plus two more like it designed for him each week, along with two bonus HIIT sessions
  • She does the workout exactly as written each day, logs her progress in my app, and then I take a look / give comments / hold her accountable to getting it done
  • We tweak / modify / give feedback regularly and guide her to the results he’s looking for

Free KB FIT OVER 40 Sample Workout

PART 1

1 – Turkish get ups – 4 sets of 1 per side – Start with I’m thinking 35 pounds on week 1?…if it goes well, we will build on this one moving forward!..

Rest :30 between exercises; do four rounds total.

PAIR WITH – 4 sets of 12, double / two-bell KB swings

PART 2 – Do as many reps as you can of each exercise in 40 seconds. Rest for 20 seconds between moves.

Do 4 rounds total:

1 – inverted rows

2 – KB step up

3 – side plank hold

4 – one arm kettlebell row

5 – burpee broad jump

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Want to get in one of my available “KB Fit Over 40” – personalized coaching spots? Click the link below to apply now:

-> KB Fit Over 40

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Certified Russian Kettlebell Instructor
Certified Personal Trainer
Certifed Performance Enhancement Specialist
Certified Corrective Exercise Specialist
Certified Fitness Nutrition Coach
KettlebellBasics.net
ForestVanceTraining.com