*If you want to add slabs of lean muscle and improve your functional, usable strength… all while taking it easy on your body and joints… pick up your copy of Bodyweight Beast at the link below. It’s on sale now, new and updated for 2022:
Push ups are so simple that just about anyone can do them. They’re also an effective way to build strength and muscle!
If you’re trying to get better at push ups, take this 30-day Push Up challenge. Follow it to “T”, and you WILL improve your score by the end of the month:
DAY 1 – Do a single max set of push ups. This is your starting score.
Multiply your starting score by FOUR. This is the number you’re going to be using to structure your workouts throughout the Challenge.
DAY 2 – Do (your max push ups x 4) in as few sets as possible.
EXAMPLE – If you can currently do 25 push ups in one go, (your max push ups x 4) = 100. You’re doing 100 push ups in as few sets as possible today! – this ends up being two sets of 20, two sets of 15, and three sets of 10.
DAY 3 – Rest
DAY 4 – Do (your max push ups x 4) any way you choose, spread throughout the day.
EXAMPLE – If you can currently do 25 push ups in one go, (your max push ups x 4) = 100. You’re doing two sets of 20 push ups (40 total) first thing in the morning, one set of 20 more around lunch time, one set of 20 in the afternoon, and one set of 20 before bed.
DAY 5 – Rest
DAY 6 – Repeat day 2 workout
DAY 7 – Rest
DAY 8 – Repeat day 4 workout
DAYS 9 to 29 – Continue alternating rest days with day 2 and day 4 workouts in the same pattern
DAY 30 – Do a single set of max push ups. See how you’ve improved!
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Take this 30-day challenge to do more push ups, plus build new strength and muscle in the process!
-Forest Vance Master of Science, Human Movement Over 40 Training Specialist KettlebellBasics.net
Back in my pro football days, body weight only work was a big part of my routine.
However, it was mostly stuff like push ups, sit ups, and high rep calisthenics.
When it came time to build “real” strength, I trained with barbells and dumbbells. I truly did not know any different – and thought that this was the only effective way to gain strength.
I trained this way for a good ten years – from my mid teens to mid twenties.
Then I discovered the power of REAL body weight strength training!
I learned how to get stronger AND gain lean muscle AND save my joints, all at the same time.
I’ve used these bodyweight training methods intensively myself and with clients for the last 10+ years.
…and I’ve put them together into a NEW training system!
If you train at home, in your garage, etc. and have limited access to equipment – but still want to gain strength and/or muscle…
If you are beat down from years of hard training and heavy lifting and are looking for an alternative training method…
If you love training with kettlebells, barbells and dumbbells – but just want a break from your normal routine…
Stay tuned, my new bodyweight-based training system will be available later this week.
In the meantime, here is a sample for you to try:
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21-day Bodyweight Shred – week 2 / workout B
1 – Set your timer for eight minutes. Do as many rounds as you can of:
– 5 burpees – 5 pull ups – :20 handstand holds on the wall
2 – Set your timer for eight minutes again. Start with four reps of each exercise. Without rest, do six reps of each exercise. rest, do eight reps of each exercise. Get as high as you can “climbing the ladder”:
— run approx 200 yards — start a new set every 90 seconds — your rest is the time it takes between when you finish and the next set starts (ex – you run 200 yds in 45 secs; you get 45 secs rest … run it in 60, you get 30 seconds rest; etc)
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If you want to add slabs of lean muscle and improve your functional, usable strength… all while taking it easy on your body and joints… you’ll want to grab my new bodyweight training system. It will be available later this week!
– Forest Vance Master of Science, Human Movement Over 40 Training Specialist KettlebellBasics.net
3 – The kettlebell should be slightly off-center as it swings down and back
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New and Updated for 2022 – Get one week of my “300” Kettlebell Challenge workouts – 100% free! – https://bit.ly/300kb2free
You’ll unleash your inner warrior and build a Spartan body, in about 20 minutes with a single kettlebell. Click the link for instant access! –https://bit.ly/300kb2free
High Intensity Interval Training where you do fast-paced bursts of all-out cardio mixed with short rest intervals is all the rage right now… and I am a fan! It can burn more calories in less time, and kicks your metabolism into high gear for the rest of the day.
It’s a perfect format for kettlebell training!
However, I also think that people should include some lower-intensity, steady-state type work in their routine too.
For one, back-to-back strength training and HIIT sessions can run you ragged, especially if you’re over the age of 40 and have a few injuries or dings you’re dealing with. When you do steady-state cardio instead, you’re able to move and burn calories, while enhancing recover at the same time.
Steady-state cardio is also hard to beat for building your aerobic base. Bigger / more toned muscles look good, but your heart is arguably the most important muscle of them all… and training it with moderate and sustained intensity aerobic work is one of the best overall options for most people.
Problem is, it can be tough to get your steady state cardio!
Running is hard on the joints. Maybe you don’t have a stationary bike in your home.
I have a great, low-impact solution:
Rucking.
You put a weight in your backpack and walk. It burns more calories than running, but it’s easier on your body. Plus, it’s a lot of fun!
If you are looking for a backpack to do your rucking, I also have a recommendation. This is the one I use.. it can easily hold 20 or 30+ pounds… and it’s FREE! (you just pay shipping). Check it out at the link below. It’s worked great for me for the last couple of years, and you can’t beat the price:
HIIT cardio is great, but you should include some lower-intensity steady state work as well. Rucking is a great low-impact solution to add it in, and the free rucksack I linked above is highly recommended.
Here’s to your continued success! –
– Forest Vance Master of Science, Human Movement Certified Kettlebell Instructor KettlebellBasics.net
For those looking to test their strength, kettlebell form, mental capacity, and lungs… I dare them to take this test.
You’ll do a strength (and overall fitness) test at the beginning of the 28 day program – a special 300 rep kettlebell workout.
It gives you a great, measurable starting point. It also helps you set goals for the end.
Then, for the main program program, you do workouts that will help you do better at that original “benchmark” training session – and at the same time, help you with things like:
– Losing fat – Gaining lean muscle – Strengthening your core – Getting more flexible – Improving overall performance
We even do a different 300 – rep kettlebell workout every week just for fun, and so that you can see your fitness improving along the way – like this:
*Find the demo vids with full exercise breakdowns in the full program HERE
Do the sequence of exercise below as fast as possible. Make note of weights used. Time yourself. We’ll repeat this workout again in week 4, so be sure to record your performance so that you can see how you improve!
– 20 two hand KB swings – 20 regular push ups – 10 split squats per side – 10 1 arm KB rows per side – 20 jumping jacks – 10 one hand KB swings per side – 20 close grip push ups – 10 alternating reverse lunges per side – 10 palms facing away 1 arm KB rows per side – 20 X jacks – 20 hand to hand KB swings (10 per side) – 20 wide grip push ups – 10 alternating front lunges per side – 10 palms facing towards 1 arm KB rows per side – 20 seal jacks #
I dare you to take this test… and I look forward to hearing about how you do!
To your continued success –
– Forest Vance Certified Kettlebell Instructor Master of Science, Human Movement KettlebellBasics.net
Since my new-and-updated “300” Kettlebell Challenge course is on sale this week, I thought I’d share this 14-min 300 Kettlebell Swing / Squat / Press workout for you to try.
Hit “play” on the video below and follow along – I’m doing this one with you!
Be sure to pick up a copy of the new-and-updated “300” Kettlebell Challenge course while it’s on sale this week too -> “300” Spartan Kettlebell Challenge 2.0
PART 1 (90 reps total) – STRAIGHT SETS – Perform the prescribed number of reps of the first exercise listed below. Rest for 30 seconds. Repeat three times WITHOUT moving on the next exercise in the sequence. Rest for 60 seconds after you finish the round, then repeat two more times for a total of three rounds:
5 one hand KB swings per side
5 one arm KB presses per side
5 lateral KB lunges per side (alternate legs each rep)
PART 2 (90 reps total) – AFAP (as fast as possible) – Complete three rounds of the pair of exercises below as fast as possible. Alternate back and forth between exercises:
10 1-arm KB rows per side
10 spider climbs (5 per side) (alternate legs each rep)
PART 3 (120 reps total) – EMOM (every minute on the minute) – Set your timer to go off every 60 seconds. At the top of each minute, perform the prescribed number of reps of exercise one. Your rest is the time between when you finish your set and the next minute starts. Move on to the next exercise in the sequence and repeat. Continue in the same fashion through four rounds of the circuit total:
5 burpees
5 side plank hold with leg raise per side
15 prone skydivers (hold for one second at top of each rep)
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This workout is CHALLENGING – you’re moving at a fast pace and getting a good amount of work done (300 total reps!) in a short amount of time…
…it’s EFFECTIVE – we use various methods like straight sets, AFAP, and EMOM throughout the workout so that you can add strength, build lean muscle, and improve your conditioning…
We have an ALL NEW version of my “300” Kettlebell Challenge program dropping later this week!
You’ll have a BRAND NEW way to unleash your inner warrior and build a Spartan body, in about 20 minutes per day with a single kettlebell.
Stay tuned!
In the meantime, check out this sample workout from the program.
– Forest and the FVT Team
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“300” – 28 Day KB Challenge – *BENCHMARK WORKOUT*
Note: Be sure to record the weight used for each move and the total time it takes you to complete this benchmark workout with proper form. You will retest at the end of this 28-day challenge:
1 – KB Snatch to Rack Squat – 10 each side (Women:12k+,Men: 20k+) 2 – Push-ups – 20 3 – Rear Lunge to 1-arm Press – 10 each side (Women:12k+,Men: 20k+) 4 – Half Burpee to Gorilla Row – 10 each side (Women:16k+,Men: 24k+) 5 – KB Plank Drag – 10 each side (Women:12k+,Men: 20k+)
