KBs for ABS workout – “99 Problems, But Abs Ain’t One”

Last day to grab KBs for ABS – 2022 on sale with special launch bonuses! Click here to access now:  https://forestvance.lpages.co/kettlebells-for-abs-2022/

Try this sample workout in the style of KBs for ABS – 2022. It won’t solve all of your problems, but with some consistency, abs soon will no longer be one of them 🤪

KBs for ABS workout – “99 Problems, But Abs Ain’t One”

Do as many reps as you can of the first exercise in 30 seconds. Rest for 15 seconds. Do as many reps as you
can of the second exercise in 30 seconds. Rest for 15 seconds. Repeat in circuit fashion for a total of 3 rounds:

– Inchworm with push up
– KB Turkish sit-up
– single-arm KB farmer carry (:30 per side)
– hanging leg raise OR lying alternating leg drop

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Double your core strength, fix your posture, and FINALLY get a six-pack… with kettlebells! Sale and special launch bonuses end tonight, click here to pick up your copy:  https://forestvance.lpages.co/kettlebells-for-abs-2022/

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

Video – Kettlebells for Abs – 5 min Upper / Lower Burn!

Add this Kettlebells for Abs – 5 min Upper / Lower Burn circuit at the end of your workout, for some extra work on that midsection, OR you can it any time with just a single KB!

This one’s pretty simple, just two different movements. You’ll get through three sets of each exercise, taking as little rest as possible:

– 1/2 get up + floor press – 5 reps per side

– Rotating v-sit / leg lift over KB – 10 reps each way

This is a great Kettlebells for Abs – 5 min Upper / Lower Burn that will help you hit the upper abs, hit the lower abs, and incorporate some great functional movement patterns in there as well, all in about 5 minutes.

Check out my full 28-day Kettlebells for Abs program if you want a done-for-you template to double your core strength, fix your posture, and finally get a six-pack. It’s new and updated for 2022 and is on sale this week here:

https://forestvance.lpages.co/kettlebells-for-abs-2022/

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

20-min Kettlebell “Ab Density” Circuit

The conventional way to train abs is to do thousands of unweighted crunches, bicycles, etc.

But here’s the problem:

This approach doesn’t work!

We need to train the abs like we would any other muscle, using a mix of lower weight and high reps to hit the slow twitch fibers, PLUS some work with heavier weight and lower reps to hit the fast twitch fibers.

We want to pick exercises that allow us to apply the principle of progressive overload, where you gradually increase the weight, frequency, or number of repetitions in your strength training routine…

…and we want to train the abs through different movement patterns (flexion, rotation, extension) so that you get injury-proofing AND balanced asthetic development.

KETTLEBELLS are the perfect way to do ALL of this, using workouts like the one below:

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20-min Kettlebell “Ab Density” Circuit

Complete each exercise for 40 seconds, take 20 seconds of rest between moves. Take 60 seconds rest between rounds.
Complete 4 rounds total:

1 – Half Turkish Get Up to Bridge – Stay on 1 side each round
2 – Plank Kick Through
3 – Hollow Hold With Overhead KB
4 – Plank to Push-up

*Check out my full Kettlebells for Abs program HERE for recommended weights, video exercise breakdowns, and much more

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In conclusion, don’t do a ton of reps of sit ups and crunches with no weight to train your abs.

Instead, train the abs like you would any other bodypart, using a mix of weights and rep ranges, applying the principle of progressive overload, and hitting them through a variety of movement patterns.

Check out my full 28-day Kettlebells for Abs program if you want a done-for-you template to double your core strength, fix your posture, and finally get a six-pack. It’s new and updated for 2022 and is on sale this week here:

-> KBS FOR ABS – 2022

To your continued success!

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

Kettlebells for Abs – Sample Workout: “Legends”

Want to get those abs into shape for summer? Kettlebells are one of the best ways to do it. 

Try this sample workout from my Kettlebells for Abs program. It’s called “Legends” for two reasons:

1 – We incorporate “legendary” kettlebell and bodyweight moves like Turkish get ups, planks, and hollow holds
2 – Do workouts like this regularly, and you’ll be well on your way to that “legendary” set of abs sooner than you think!

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Kettlebells for Abs – Sample Workout: “Legends”

Complete each exercise for 40 seconds, take 20 seconds of rest between moves. Take 60 seconds rest between rounds. Complete 4 rounds total:

1 – Half Turkish Get Up -Stay on 1 side each round (Women:12k+, Men: 20k+)
2 – Rotating Side Plank
3 – Hollow Hold With Overhead KB (Women:12k+, Men: 20k+)
4 – Plank w/Reach Out

*Video exercise descriptions / breakdowns are available in the full Kettlebells for Abs program

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Kettlebells are one of the best tools around for both strengthening abs AND burning belly fat, all at the same time. 

My Kettlebells for Abs program is new and updated for 2022, and it can be done as a stand-alone workout, OR added on to your existing training plan. 

Stay tuned, it’s going on sale later this week!

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

Sit all day? Try this to loosen your hips [PIC]

This day in age, so many of us end up sitting a good amount of our waking hours.

This leads to tight hips, which leads to people getting worried about kettlebell exercises like squats and swings, since the tight hip flexors kind of throw off the glutes and lower back, etc.

One simple stretch you can start with to help is called the “couch stretch”!

It’s one of the best stretches for tight hips.

And maybe the best part – you can get it done while you’re watching your favorite TV show! 

THE COUCH STRETCH

– Start by standing in front of a couch or chair
– Put your back foot on the couch and keep your front leg on the ground
– Drop your back knee to the floor
– Point the back toe
– Squeeze your glutes, and the glute of the up leg in particular, to stabilize your lower back and correctly position the hip joint
– With the butt squeezed, dril the front of the hip towards the ground
– Work on this daily for at least 60 seconds per side

Try doing the Couch Stretch daily for a week – 60 seconds each leg, each day – and pay attention to the change you can create.

This is a good start, but you might find that doing just this is not enough. You might still feel like your hip flexors are too tight.

If you are looking for a full routine to help with your tight hip flexors, I also recommend you check this out:

-> Keeping your hip flexors healthy when you sit a lot

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

KB Basics Favorite Recipes – Homemade Protein Bars

I love protein bars!

I could easily eat two or three per day.

Problem is, a lot of commercial protein bars are LOADED with sugar, and typically cost 3 or 4 bucks each.

So, today I wanted to share a homemade protein bars recipe with you from super fitness cook Dave Ruel, author of the Anabolic Cookbook.

It’s one of my favorites, and it’s a perfect grab-and-go snack for after your kettlebell workout, or any time.

These have all the good stuff, and none of the bad. Plus, they cost less than 50 cents per bar to make!

Enjoy:

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KB Basics Favorite Recipes – Homemade Protein Bars

Makes 5 Bars

Ingredients:

— 6-8 scoops chocolate protein powder

— 1 cup oatmeal

— 1/3 cup natural peanut butter

— 3 tbsp honey

— 1/2 cup 1% milk

— 3 tbsp crushed peanuts

Directions

— Mix together the protein powder, oatmeal, peanut butter, honey and milk.

— Form into 5 bars and then roll in the crushed peanuts to finish.

— Place in the fridge for about 30 mins

Nutritional Facts

(Per Serving – 1 Bar)

— Calories: 452

— Protein: 50g

— Carbohydrates: 36g

— Fat: 12g

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Have a great day,

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

PS – Dave Ruel’s Cookbook features many protein bar recipes and over 200 “Anabolicious” step-by-step, easy to make recipes, so you will never be bored with your diet again:

-> Anabolic Cooking

You will become a chef in no time, and will keep your family and friends healthy along the way!

This cookbook will help you reach your muscle building and fitness goals no matter what they may be. You will learn every aspect of cooking for healthy living and reaching physique goals.

And it’s more than just a cookbook, email address… “Anabolic Cooking” is a complete nutrition guide full of Cooking tricks, Nutritional Tips and Dieting Strategies.

Make sure to go grab your copy at: -> Anabolic Cooking

YGIG – Valentine’s Kettlebell Partner WOD

You are going to love putting your partner to the test with this YGIG – Valentine’s Kettlebell Partner WOD! 

Workouts like this are also a great way to bond with that special someone in your life.

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YGIG – Valentine’s Kettlebell Partner WOD

Person one completes all reps of exercise one while person two rests. 

Then, person two complete all reps of exercise one while person one rests.

Repeat exercises two and three in the same fashion / style.

Go back to exercise one and get as many rounds as you can of the sequence in 15 minutes:

– 3 one arm KB swings (beginner) OR 3 KB snatches per side (intermediate / advanced)
– 6 burpees (beginner) OR 6 side-to-side burpees (intermediate / advanced)
– 9 bodyweight squats OR 9 KB goblet squats (intermediate / advanced) 

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If you liked this workout, grab a friend and sign up for the 28-day KB-ISO Challenge! You’ll get a complete training plan you can do together. Info and sign up here (hurry, we officiallys start today, Monday, February 14th) -> https://forestvance.lpages.co/28-day-kb-iso-challenge/

– Forest and the Team at KettlebellBasics.net

10-Minute Kettlebells + Isometrics Finisher

Follow along with me today and try this new 10-minute kettlebells + isometrics finisher!

All you’ll need is a plyo box (ideal, but not required) and a KB or two.

10-Minute Kettlebells + Isometrics Finisher

Do 4 rounds for time of:

— 5 KB box goblet step ups (see video for progressions)

— 5 one arm KB swings / KB high pulls / KB snatches per side (see video for progressions)

— :30 bodyweight / weighted iso squat hold (see video for progressions)

If you liked this video, your next step is easy – try my 28-day KB-ISO Challenge – we start Monday, February 14th:

-> 28-day KB-ISO Challenge – try one week for $1

And here’s to your continued success! –

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

KB-ISO Challenge – Week 1 / Day 1 (sample workout)

Check out this sample workout from our upcoming 28-day KB-ISO Challenge!

We’re going to combine the fat-shredding, lean-muscle-building, cardio-cranking benefits of kettlebells with isometrics!…

…so that you can gain even more strength, endurance, and stabilization…

…all while enhancing recovery and preserving your joints:

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KB-ISO Challenge – Week 1 / Day 1 (sample workout)

PART 1 – Do as many reps as you can of exercise 1 in 45 seconds. Rest for 15 seconds. Do as many reps as you can of exercise 2 in 45 seconds. Rest for 15 seconds. Repeat for three rounds total (10 mins):

— Single OR Double KB squat
— ISO – side plank (22.5 sec per side)

PART 2 – Do as many rounds as you can of the circuit below in 7 minutes:

— 5 KB goblet step ups OR 5 alternating KB goblet lunges
— 10 squat jumps
— 15 two hand KB swings
— :30 ISO – lunge hold per side (do at least one set of each – bottom / middle / top of of lunge)

PART 3 – Do as many rounds as you can of the circuit below in 7 minutes (10 mins)

— 15 double KB floor press
— 15 recline rows OR 8 one arm KB rows per side
— 5 burpees
— :30 ISO – push up hold (do at least one set of each – bottom / middle / top of of push up)

*Check out the full program HERE for video breakdowns / demos of each move

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If you want faster results in less time, sign up for my upcoming 28-day KB-ISO Challenge now at the link below:

-> 28-day KB-ISO Challenge

Look forward to working with you! –

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

Kettlebell-Iso Challenge (sample workout)

Kettlebells burn fat, build lean muscle, and crank your cardio. 
Isometrics help with stabilization, recovery, and require zero equipment.

It’s like a match made in heaven! 🙂

That’s why we’re doing a 28-day “Kettlebell-Iso” Challenge, and registration opens February 8th.

Stay tuned!

While you wait, try this sample workout:

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Kettlebell-Iso Challenge (sample workout)

CIRCUIT #1 – Complete 3 rounds of the circuit below. Rest 30 seconds between exercises. Rest approx 45 seconds between rounds:

1 – KB Goblet Squat – 10 + Bodyweight Squat Hold – 20 seconds
2 – KB Push Press w/ 4 second Eccentric Lower – 5 each side
3 – Hand to Hand KB Swing – 10 each side

CIRCUIT #2 – Complete 3 rounds of the circuit below. Rest approx 30 seconds between rounds.

1 – Superman Push-Ups + Holds (no rest between transitions)
Bottom of Push-Up Hold – 30 seconds
Superman Push-ups – 10 total

2 – Eccentric Mixed Grip Pull-ups, 5 count lower – 4 each side 
OR Recline
Rows – 15 
OR KB Rows – 10
(only rest long enough to transition)

3 – Towel KB Biceps Curls – 15 

FINISHER – Complete exercise A and B back-to-back without rest. Rest 30 seconds before moving to the next set of exercises. Rest 45 seconds between rounds. Complete 3 rounds:

1A – Mountain Climbers – 30 seconds
1B – Box Plank Row – 30 seconds
2A – Plank to Push-up Burpees – 30 seconds
2B – Hollow Hold – 30 seconds

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If you liked this workout, stay tuned! Registration for the 28-day “Kettlebell-Iso” Challenge opens tomorrow, February 8th, 2022.

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