We are moving into our new house, and it is very exciting!
Before the day gets too busy, I wanted to share this Beat the Clock – Kettlebell Ladder Challenge workout with you.
This is a full-body routine that can serve as a stand-alone workout – maybe if you’re in transition like me, and need a quick, single-bell routine you can do anywhere quickly. Or, you can do it at the end of your existing routine for a little extra something.
If you like it, also be sure to check out our next 28-day KB Challenge starting this coming Monday, August 1st for more workouts like it -> 28-day KB Upper/Lower Shred Challenge
PART 1 – Perform 1 KB clean and press per side. Without rest, perform 2 KB clean and presses per side. Without rest, perform 3 KB clean and presses per side. Without rest, perform 4 KB clean and presses per side. Rest approx 60 seconds and repeat two more times for a total of 3 ladder climbs / rounds.
PART 2 – Perform 5 double burpees. Without rest, perform 12 1 arm KB rows per side. Repeat for 4 sets of each exercise total.
PART 3 – Perform 8 KB figure 8 to holds per side. Without rest, perform 12 close-grip push ups. Repeat for 4 sets of each exercise total.
PART 4 – PART 4 – Finish with 10 minutes of jogging / biking / rowing / any cardio of your choice at 60%-70% of your MHR. Every 2 minutes, stop and do a low “alligator” hold for :30, then resume!
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Don’t say I didn’t warn you. This could be one of the toughest upper body kettlebell workouts you’ll ever do.
But if you’re a real masochist, you should attempt the full 28-day Upper / Lower Kettlebell Shred Challenge. You’ll do workouts like this for a full month. Details and sign up now at the link below:
Most of the kettlebell workouts I do are full body, which means they work all your muscle groups in one session.
That’s super efficient when you’re trying to lose fat, but it also comes with a downside.
When your body gets used to a type of training, it adapts and stops making progress. You have to keep mixing things up to keep moving forward!
This is why we’re going with an “Upper / Lower KB Shred” theme for our next kettlebell Challenge. The workouts will still be fast-paced, and you’ll still burn a ton of calories, but we’ll also incorporate the classic upper body / lower body split, so that you can change things up and gain even more strength and muscle than last time!
Here’s a quick sample Lower Body + Abs KB Shred Workout to give you a little taste:
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Lower Body + Abs KB Shred Workout
PART 1 – Set your timer to go off every 45 seconds. At the top of each interval, perform 15 KB swings, going as heavy as you can with good form. Your rest is from the time you’re finished with your set and the next interval starts. Repeat for four rounds total.
PART 2 – Perform 10 KB goblet squats. Without rest, perform 10 hanging leg raises (or 10 alternating leg drops if you don’t have a pull up bar). Repeat for four sets of each exercise total.
PART 3 – Perform 3 1/4 Turkish get ups per side. Without rest, perform 8 KB suitcase step ups per side (or 8 kettlebell suitcase lunge if you don’t have a step). Repeat for four sets of each exercise total.
PART 4 – Finish with 10 minutes of jogging / biking / rowing / any cardio of your choice at 60%-70% of your MHR.
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If you enjoyed this workout, you’ll love my upcoming 28-day Kettlebell Upper-Lower Shred Challenge. This challenge is designed to help you build strength, shred fat, and take your kettlebell fitness to the next level. Stay tuned, registration for the challenge opens tomorrow!
Here’s the plan for the first part of this Saturday’s boot camp:
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FVT KB Boot Camp – July / August 2022 (part 1)
Get as many reps as you can of each exercise in 60 seconds. Running clock – NO rest between moves, just take whatever transition time you need; clock will continue to tick! Rest for 60 seconds between rounds. Do 3 rounds total:
KB squat cleans
Un-even push ups (switch sides each rep)
Side-to-side lunges
1 arm KB row from SLDL position
Down-ups
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Saturday’s workout will be a mix of people working out in-person and virtually.
If you’re local, reply to this message to learn how you can come join us!
And if you’re not local, you can join in from wherever you are via Zoom. If you sign up for my kettlebell coaching, you can attend these workouts for free. Details at the link below:
Around this time last year, I started getting some strange things going on.
I was feeling things like:
Difficulties with concentration and memory
Fatigue
Irritability
Loss of strength in my kettlebell workouts
Overall decreased sense of well-being
I realized that, through a combination of dieting over a few months to get as lean as possible for my 40th birthday, and the fact that I was actually turning 40 lol, it was possible that I had a drop in my testosterone levels.
I got tested, and sure enough, I was below acceptable range.
Before running out and hopping on testosterone replacement therapy like it seems like so many guys are these days, I decided to look into ways I could boost myself back up normally.
I applied the three things listed below, and within a few months, I had brought my baseline up by over 200 points!
I want to do this naturally as long as possible, and I think you might want to as well, so here are 5 ways you can try to boost natural testosterone levels for better kettlebell workouts (and life!):
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5 Ways To Naturally Boost Testosterone For Better Kettlebell Workouts
1 – Train Regularly / Lift Weights
There are a few different ways that exercise can help boost testosterone. First, it can help increase your body’s production of the hormone. Additionally, exercise can help reduce the amount of the hormone that is broken down by your body. And finally, exercise can help increase your testosterone levels by increasing your levels of other hormones that promote testosterone production.
2 – Eat Healthy Fats
One of the most important things you can do to keep your testosterone levels up is to eat healthy fats. Healthy fats help to produce testosterone and other hormones in the body.
Some good sources of healthy fats include olive oil, avocados, nuts, and seeds. You should aim to get a good mix of these healthy fats in your diet.
3 – Minimize Stress
When you’re stressed, your body releases a hormone called cortisol. This hormone can cause a variety of problems, including decreased testosterone production. So if you’re looking for ways to naturally boost testosterone, one of the best things you can do is to reduce stress in your life.
4 – Get Enough Sleep
We all know that getting a good night’s sleep is important for our overall health. But did you know that it’s also essential for keeping your testosterone levels up? That’s right – studies have shown that men who don’t get enough sleep have lower testosterone levels than those who do. So if you’re looking for a natural way to boost your testosterone, make sure you’re getting plenty of rest!
5 – Supplement with Ashwagandha, Zinc, and Vitamin D
Ashwagandha increases exercise performance, strength, and fat loss while boosting testosterone levels. One small study in 57 men found that taking 600 mg of ashwagandha extract increased testosterone levels by nearly 15% after 8 weeks compared to a placebo.
Zinc and vitamin D are both essential for testosterone production, and can results in low levels of testosterone if deficient.
A great (and tasty!) way to get these herbs and vitamins is with the supplement on the page linked below:
If you implement these 5 methods, you could see a significant increase in your testosterone levels, which will lead to better kettlebell workouts (and a better quality of life!)
One thing I always like to do is begin my first workout of the week with whatever I am prioritizing.
For example – if I have a training block or period of time where I’m really trying to focus on my abs – right now for example, for this final stretch of summer! – I’ll be sure to include some direct ab work on Mondays.
Below is a new KBs for Abs workout you can try this Monday – tack it on to the end of your current routine, or do it anytime:
– 40 jumping jacks OR jump rope skips – 10 KB rack squat (right side) (24k men / 16k women) – 10 hanging leg raises OR lying leg raises – 10 KB rack squat (left side) (24k men / 16k women)
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Kettlebells for Abs workouts are so beneficial because they not only work your core, but your whole body. Additionally, you get a little conditioning work too!
The 28-day Kettlebells for Abs program provides you with new workouts to do every day. For more information, click the link below:
The kettlebell halo is a great exercise for warming up the entire shoulder girdle. One can use the exercise for active recovery between sets of other exercises, and a lot more. However, a lot of people get the kettlebell halo wrong. In today’s article and video, I’m going to give you three times to help you improve:
1 – Start with the kettlebell upside down Pick the ‘bell up with good form, then make sure it is upside down with the bottom of the KB facing your chin. This allows for optimum weight distribution of the weight and helps you get the most out of the move.
2 – Keep the KB close to your head To best hit the intended muscle groups and for the exercise to do what is supposed to, keep the kettlebell close to your head as you bring it around. Also be sure to keep the elbows tucked in.
3 – Tighten the core Keep your entire core, including the glutes, your abs, and everything else very tight. You don’t want to be leaning back or moving around as you do the exercise.
There you have three tips to improve your kettlebell halo. If you find these tips helpful, for this week only, I’m offering a 2-for-1 sale on my kettlebells for abs and kettlebells for isometrics programs. So don’t wait – get the deal now at the link below:
I remember this strength and conditioning coach who came to train with our football team in college. He’d work us all out for free every once in a while, in hopes of recruiting us to his private training facility. The way he’d have us finish every session was with this special ab workout, where you’d do literally thousands of total reps, probably a hundred each of like a dozen different ab exercises. It sounded impressive, but I never really noticed a difference when it came to building stronger or more functional or better looking abs.
I found kettlebells a few years later and my whole outlook changed. I learned how to do exercises that worked my core muscles along with the rest of my body, all at the same time. I got better fat-burning results and I could really tell the difference when it came to strength, functionality, and looks!
Today’s kettlebell routine, called “Guts to Dust”, is a tough workout that will leave your abs, as well as all the other muscles in your body, on fire. So get ready to sweat it out and feel the burn!
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*This week only, I’m offering a 2-for-1 sale on my kettlebells for abs and kettlebells for isometrics programs. Get the deal now at the link below:
Begin by performing 10 reps of the first exercise. Taking as little rest as possible, perform 10 reps of the second exercise. Go back to the first exercise and perform 9 reps. Taking as little rest as possible, perform 9 reps of the second exercise. Continue “down the ladder”, decreasing reps by one each set, until you get to one of each move:
1 – Two Hand Kettlebell Swings 2 – KB Plank Drag-Throughs (reps are per side)
*Check out the full KBs for Abs course for video explainers of exercises like these, and many more!
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If you’re looking for a workout that will give you serious results, look no further than kettlebells for abs. The “guts to dust” workout is a challenging routine that will tone your entire midsection. And this week only, I’m offering a 2-for-1 sale on my kettlebells for abs and kettlebells for isometrics programs. So don’t wait – get the deal now at the link below:
We’ve been in Kansas City for about a month now, and things are going good!
It’s been mostly summer relaxation mode around here, so finding the balance between work and play has been a little challenge.
After all the fun this past weekend, I’m feeling like I need to put in some extra work on my abs, haha.
If you’re feeling the same way, try this “Means to End” KBs for Abs workout today:
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KBs for Abs – “Means to End”
Complete the prescribed number of reps of the first exercise. Resting as little as possible, move on to the second exercise and complete the prescribed number of reps. Repeat for all exercises in the sequence. Rest 60 seconds at the end of the sequence, then repeat two more times for a total of three rounds:
If you’re looking to burn some extra calories and work on your midsection, check out my “Means to End” KBs for Abs workout today. And if you love it, stay tuned – I have a new and updated version of my complete Kettlebells for Abs course coming for you later this week.
Just think about how much progress you could make if I designed a workout specifically for you, and you started really paying attention to the kind of detail in Jim’s sample workout below:
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KB Fit Over 40 – Sample Workout – “Jim”
CLIENT STATS
46
Primary goal is 15 lbs of fat loss over the next 90 days
Jim has a nagging shoulder injury, so we’re going easy on the overhead work
Jim also plays basketball two days per week for a couple of hours, works around 50 hours per week, and has two kids in middle/high school – so his 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
He does the workout exactly as written each day, logs his progress in my app, and then I take a look / give comments / hold him accountable to getting it done
We tweak / modify / give feedback regularly and guide him to the results he’s looking for
SAMPLE WORKOUT
(warm up)
10 KB deadlifts 10 two hand swings 5 one hand swings per side
(main workout)
1 – ONE ARM KB SWINGS
7 per side, 14 total – on the minute, every minute, for 5 minutes
WEEK 2 – add one rep 1st two sets WEEK 3 – add one rep to 1st four sets WEEK 4 – do all sets 8/8
2 – SUPERSET
Push ups – :30 Tactical lunges with kettlebell – :60
Do 3 rounds total
3 – FINISHER
Every minute, on the minute, for 6 minutes, do:
(minute 1,3,5)
1 burpee 1 KB clean and squat – right 1 burpee 1 KB clean and squat – left 1 burpee 1 KB clean and squat – right
(minute 2,4,6)
1 burpee 1 KB clean and squat – left 1 burpee 1 KB clean and squat – right 1 burpee 1 KB clean and squat – left
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Now that you’ve seen a sample workout, do you want to get in one of the available “KB Fit Over 40” spots I have open this week? Watch the video, then fill out the short application at the link below.
-Forest Vance Master of Science, Human Movement Certified Kettlebell Instructor Certified Personal Trainer Over 40 Training Specailist KettlebellBasics.net
