The Best Time To Start Your Kettlebell Workouts: *Never*

I hear people complain all the time about how the timing is never right to start their kettlebell journey.

They’re waiting for work to slow down, or for their schedule to be perfect, or for their vacation that’s coming up in six weeks to end, or for their kids’ activities to go on break.

But guess what?

There is never going to be a “best” time to finally get serious about your kettlebell program.

The truth of the matter is that if a person keeps kicking the can down the road with this mentality, they’ll never get around to starting.

If you need help getting started, I may have some spots open in my kettlebell coaching program. I’d love to help you reach your fitness goals. Visit the link below to apply.

-> KB Fit Over 40 – Personalized Coaching with Forest

We are all human, and I fall into this same type of thinking from time to time too!

I’m usually pretty consistent with my fitness, but something I’ve been noticing about myself recently is that it’s carried over into my business life.

We recently relocated and are now living in a new state that’s about 1,500 miles away from our old home.

Overall, it’s been great and a really positive move!

However, I’ve been kind of wishy-washy with what’s next for our business. I’ve been considering a lot of different possibilities and directions to go in… and I realized recently that it’s been keeping me from taking the kind of action I should be!

So I decided that, you know what, I’m going to work with what I have right now and make it happen and see where it takes me.

I have a lot of things I CAN do when it comes to helping more people and growing our business… and so I’m going to focus on doing that!

That positive action and energy and momentum is going to build and take us to the next level.

I’m not going to wait for the perfect building to come up for sale or lease to do business out of, or for the perfect business to go up for sale that I can take over, or for the perfect opportunity to partner with someone that’s perfectly aligned with what we’re trying to do, or whatever else.

Even if you’ve been consistent in the past – like I have been for years in my business – you can still hit a rut from time to time.

And that’s okay!… but sometimes you also need a outside perspective.

I got the insight I just told you about from my business coach.

Maybe you need some insight on your fitness program from fitness coach?

If you need help getting started, I may have some spots open in my kettlebell coaching program. I’d love to help you reach your fitness goals. Visit the link below to apply.

-> KB Fit Over 40 – Personalized Coaching with Forest

If you’re looking to improve your fitness with kettlebell workouts, there’s no time like the present! Starting is always the hardest part, but once you get going, you’ll be glad you did.

-Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

Quick 20-Minute Kettlebell Workout You Can Do At Home

Another great thing about working out at home is that you can’t forget things that are key to getting a good workout! 😉

Are you looking for a quick, effective workout that you can do at home? If so, then you’re in luck! This 20-minute kettlebell workout is perfect for busy people who want to get a workout in without having to go to the gym.

All you need is a kettlebell and a timer. Be sure to warm up before you start this workout, and cool down afterward. I hope you enjoy it!

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Quick 20-Minute Kettlebell Workout You Can Do At Home

Do two rounds of the circuit below. Get as many reps as you can of each exercise in 45 seconds. Rest for 15 seconds between moves. Rest for 1-2 minutes between rounds:

– Two Hand KB Swing
– Plank Hold
– KB Rack Reverse Lunge (30 sec per side)
– Floor Stick Up
– Squat Thrust
– Hand to Hand KB Swing
– Bird Dog Plank
– KB Clean to Reverse Lunge (30 sec per side)
– Floor Stick Up w/ Towel
– Burpees

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If lack of time is a problem when it comes to getting in consistent workouts and ultimately reaching your fitness goals, we are going to SMASH that with your new kettlebell routine!

I can build you a personalized kettlebell plan that accounts for the amount of time YOU have available (we can start with as little as three 20-30 minute sessions per week).

I’ll also coach you through the nutrition changes you need to make, as well as the lifestyle habits you need to change so that you can:

1 – Learn the basics of safe and effective KB training
2 – Gain strength and lean muscle
3 – Lose up to 12 percent of your bodyweight in 12 weeks

Stay tuned, I’ll be accepting applications for personalized coaching with me later this week!

– Forest

The kettlebell arm bar: an excellent way to improve your strength and mobility

*If you want a complete program designed to help you make up to 55% (or more) improvement in your mobility over the next 28-days, check out the 28-day Kettlebell Mobility Challenge starting Monday, September 26th 2022:

-> 28-day Kettlebell Mobility Challenge

The kettlebell arm bar is one of the first exercises I recommend for people looking to improve their shoulder mobility and/or stability.

Some of the benefits of this exercise are:

– improved rib cage mobility
– improved thoracic spine mobility
– loosened up pecs
– loosened up the fascial line between the pecs and the opposite hip
– healthy shoulders!

HOW TO DO IT

Start lying on the ground, with the KB at your side, at shoulder level, in what we call the “cradle” position. (Looks like you at the start of a Turkish get up)

Now pull the KB to the body, roll to the back, and extend the working arm to lock out. (Be sure to pack the shoulder back and down for stability!)

Now, take the same leg as your working arm, and drive it over the top of your body. You’re going to drive that hip towards the ground, as well as bringing the working shoulder towards the ground.

Breath in and then exhale, driving the hip and shoulder towards the ground a little more each time. Do this three to five times progressively.

Be sure to watch the video that shows how to do this exercise too.

Incorporate the movement into your routine and see the change you can create!

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Corrective Exercise Specialist
KettlebellBasics.net

PS – If you want a complete program designed to help you make up to 55% (or more) improvement in your mobility over the next 28-days, check out the 28-day Kettlebell Mobility Challenge starting Monday, September 26th 2022:

-> 28-day Kettlebell Mobility Challenge

How Kettlebell Training Can Help You Improve Your Mobility:

We all know that exercise is important for our health. But did you know that there’s more to it than just lifting weights or running on the treadmill? Mobility is also key to maintaining a healthy body!

For one, mobility can help you to move more freely and with less pain. It can also help improve your posture and reduce the risk of injuries!

Now, if you’re like most people, you probably think of kettlebells as a great way to get stronger and build muscle. And while that’s true, kettlebells can also be a great tool for improving mobility. Think about it – with movements like Turkish get ups, squats, swings, and more, you’re using a lot of range of motion. This can help to loosen up tight muscles and improve your movement overall. Kettlebells are also a great way to get a workout without putting a lot of stress on your joints. This is especially important if you have any issues with joint pain.

So if you’re looking to improve your mobility, kettlebells are a great option. It can help with a variety of movements and can be done anywhere. Plus, it’s a lot of fun!

I’m excited to announce my 28-day Kettlebells and Mobility Challenge, which starts on Monday, September 26th. Sign up today at the link below and let’s improve our mobility together:

-> 28-day Kettlebells and Mobility Challenge

-Forest Vance – Master of Science, Human Movement – SFG-Certified Kettlebell Instructor – Owner, FVT Personal Training (gym in Sacramento, CA)Owner, KettlebellBasics.net (online / worldwide)

PS – Make sure to start light and increase the weight gradually. And if you have any pain or discomfort, be sure to stop and consult with a doctor or physical therapist!

Kettlebell Mobility Workout For An Aching Body

Kettlebells are a great way to get a full-body workout, but they can also be used to target specific areas. If you’re dealing with aches and pains, then a kettlebell mobility workout can be a great way to stretch and loosen up your muscles.

This type of workout is designed to improve your range of motion and flexibility. It can also help to reduce pain and inflammation in your joints. Plus, it’s a great way to break a sweat and get your heart rate up!

If you’re looking for a kettlebell workout that will help to ease your aches and pains, then this is the one for you. Give it a try and see how you feel!

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Kettlebell Mobility Workout For An Aching Body

Set your timer for 30 seconds of work followed by 15 seconds of rest. Do as many reps as you can of the first move in 30 seconds. Rest for 15
seconds. Do as many reps as you can of the second move in 30 seconds. Rest for 15 seconds. Repeat for all exercises in the sequence. Rest for 60 seconds
after completing the last exercise in the sequence; repeat three more times for a total of four rounds:

  • Single Arm KB Swings (15 seconds per side)
  • Downward Dog Toe Taps
  • Alternating Reverse KB Tactical Lunges
  • Reverse Snowangels
  • X Jacks

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If you’re feeling aches and pains, this kettlebell mobility workout is for you! This workout focuses on stretching and moving around, and it is perfect for those who are feeling a little bit stiff. The best part is that it only takes a few minutes to do.

If you liked this Kettlebell Mobility Workout For An Aching Body, stay tuned! Registration for our 28-day Kettlebell Mobility Challenge opens later this week!

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

3 Unique Suspension Trainer Exercises You’ve Never Tried (But Should)

Suspension trainers are a versatile and portable piece of equipment that can be used for a variety of exercises. They can be used for bodyweight exercises, functional training, and even rehabilitative exercises.

In this article, I will share 3 unique suspension trainer exercises that you’ve likely never tried before. These exercises will challenge your muscles and help you build strength and endurance!

*If you’re looking for a way to mix up your suspension trainer workouts, try out the three exercises described in this article. These exercises are unique and will help you achieve your fitness goals. If you’re looking for more information on suspension training, check out the Suspension Revolution 2.0 course at the link below. This course includes 27 full workouts and 191 different exercises:

-> Suspension Revolution 2.0

*If you missed the 20-Minute Total Body KB/BW/Suspension Workout I posted yesterday, be sure to check that out as well at the link below – you’ll blend the moves you learned it today’s article with kettlebells for a killer total-body training session:

-> 20-Minute Total Body KB/BW/Suspension Workout

Unique Suspension Trainer Exercise You’ve Never Tried (But Should) #1: The Atomic Push Up

The atomic push up is a challenging exercise that works the chest, shoulders, and triceps. Here’s how to do it:

  • Start in a push up position with your feet in the suspension trainer handles and your hands on the ground
  • Lower your body down towards the ground, keeping your core engaged
  • Push yourself back up to the starting position, and at the same time tuck your knees into your chest and lift your hips
  • Repeat for reps.

Unique Suspension Trainer Exercise You’ve Never Tried (But Should) #2: The Single Leg Squat

The suspension trainer single leg squat is a great exercise for building strength and stability in the lower body. This exercise can be done with a variety of different widths and angles to target different muscles groups:

  • To perform the exercise, start by placing the suspension trainer in a door frame or other sturdy structure.
  • Then, place one foot in the foot stirrup and the other foot on the floor.
  • Squat down until your thigh is parallel to the floor, then return to the starting position.
  • Repeat for the desired number of reps.

Unique Suspension Trainer Exercise You’ve Never Tried (But Should) #3: The Suspension Trainer Burpee

The suspension trainer burpee is a challenging full-body exercise that combines the muscle-building benefits of a burpee with the core-strengthening benefits of a suspension trainer. This exercise is not for the faint of heart – it is challenging and will push your body to its limits. But if you’re looking for a way to take your fitness to the next level, the suspension trainer burpee is a great option.

Here’s how to do this exercise:

  • Start in a standing position facing away from your suspension trainer with in the foot stirrup and the other foot on the floor
  • Put your hands on the ground and jump your feet back so that you land in a plank-type position with one foot still in the stirrup and the other foot suspended in the air
  • Do a push up, then jump your feet forward and return to starting position
  • Repeat for reps.

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If you’re looking for a way to mix up your suspension trainer workouts, try out the three exercises described in this article. These exercises are unique and will help you achieve your fitness goals. If you’re looking for more information on suspension training, check out the Suspension Revolution 2.0 course at the link below. This course includes 27 full workouts and 191 different exercises.

-> Suspension Revolution 2.0

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

PS – If you missed the 20-Minute Total Body KB/BW/Suspension Workout I posted yesterday, be sure to check that out as well – you’ll blend the moves you learned it today’s article with kettlebells for a killer total-body training session!

-> 20-Minute Total Body KB/BW/Suspension Workout

20-Minute Total Body KB/BW/Suspension Workout

If someone wants a single piece of equipment that will work their whole body in 20-30 minutes, giving them a strength, cardio, core, and flexibility workout all at the same time…

…of course I’m going to recommend a kettlebell!

But the second piece of equipment I’d buy?

A suspension trainer.

Suspension trainers are versatile and portable workout tools that can be used for a wide variety of exercises. They can be used for beginner, intermediate, and advanced variations of bodyweight exercises like push ups, bodyweight rows, squats, lunges, and more. They also provide an instability that promotes functional movement and core stability, which is an amazing addition and compliment to your kettlebell training.

Suspension trainers can be easily set up at home, at the park, at the gym, or anywhere else you have access to a solid anchoring point. All you need is something to anchor the straps to, like a tree, a pull-up bar, or a goalpost.

If you are looking for a suspension trainer program that is versatile and can give you a great workout, I recommend the Suspension Revolution 2.0. This course provides 27 full suspension training workouts as well as 191 different suspension exercises. The course is a great compliment to the kettlebell training you are already doing!

Check out this 20 Minute Total Body KB/BW/Suspension Workout, inspired by Suspension Revolution 2.0:

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20-Minute Total Body KB/BW/Suspension Workout

Pair 1 – 3 rounds, as little rest as possible:

  • single arm KB swing – 7 ea arm
  • suspension trainer atomic push up – 8

(rest 60 seconds)

Pair 2 – 3 rounds, as little rest as possible:

  • bottoms – up KB press – 6 ea side
  • suspension trainer single leg squat – 8 ea side

(rest 60 seconds)

To finish – 4 rounds, as fast as little rest as possible:

  • suspension trainer burpee w push up – 6 (switch foot in cradle ea rep)
  • KB squat clean – 8
  • 30 jumping jacks

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Thanks for working out! Now that you’re all warmed up, go ahead and check out the full course at the link below. With Suspension Revolution 2.0, you’ll get access to all the information and resources you need to succeed. Thanks again, and cheers to your success!

-> Suspension Revolution 2.0

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

Is heavy kettlebell lifting bad for you?

It all depends on your definition of “heavy kettlebells” (or just heavy weights in general).

If you’re talking about the training, exercises, and lifestyle that strongmen or powerlifters do, then no, it’s terrible for the body.

Many of these athletes are literally eating as much as they can to get as big as possible and to lift as much weight as possible. They are doing whatever it takes to be the best. As a result, they are putting themselves at risk for a multitude of health issues, like strain on the cardiovascular system, and destroying the joints.

However, “heavy lifting” is a subjective term.

Lifting weights in general, with reasonably heavy weights and good form – like I teach in my KB / BW Hybrid Training 2.0 course! – can be highly beneficial to the body. It contributes to increased muscle mass (which has been shown to have a positive impact on mortality rates) as well as increasing bone density (which is huge in counteracting the effects of aging and arthritis).

To learn how to lift kettlebells properly and with good form, so that you can get all of the benefits and none of the risks, check out KB / BW Hybrid Training 2.0 at the link below:

-> KB / BW Hybrid Training 2.0

-Forest Vance
Master of Science, Human Movement
SFG-Certified Kettlebell Instructor
Owner, FVT Personal Training (gym in Sacramento, CA)
Owner, KettlebellBasics.net (online / worldwide)

Get Your Game On: An NFL Kick-Off Kettlebell Workout

The National Football League (NFL) is back and we’re ready for some football!

Whether you’re a die-hard football fan or just looking for an excuse to break a sweat, this kettlebell workout is for you. This workout is designed to help you build power, agility, and speed – all things that will come in handy on game day.

So break out your favorite team’s jersey, grab a kettlebell, and let’s get started:

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Get Your Game On: An NFL Kick-Off Kettlebell Workout

*If you liked this NFL Kick-Off Kettlebell Workout, also be sure to check out my Kettlebell / Bodyweight Hybrid Training course.

It’s perfect for people who want to train and look like an athlete from home!

But the sale is ending soon, so hurry up and buy now at the link below:

-> Introducing – Kettlebell / Bodyweight Hybrid Training 2.0

1 – Do 50 two hand kettlebell swings in as few sets as possible. #1 priority = use great form, take breaks as needed!

2 – Do as many reps as you can of each exercise in 35 seconds. Rest for 15 seconds between moves. Alternate back and forth and do four rounds of the superset total:

  • narrow push ups
  • Skater hops

3 – Do 50 one hand kettlebell swings (25 per side) in as few sets as possible. #1 priority = use great form, take breaks as needed!

4 – Do as many reps as you can of each exercise in 35 seconds. Rest for 15 seconds between moves. Alternate back and forth and do four rounds of the superset total:

  • Single leg kettlebell squat (30 seconds per side) with hop
  • Mountain climber (go fast!)

5 – Do 50 hand-to-hand kettlebell swings (25 per side) in as few sets as possible. #1 priority = use great form, take breaks as needed!

6 – Do as many reps as you can of each exercise in 35 seconds. Rest for 15 seconds between moves. Alternate back and forth and do four rounds of the superset total:

  • Seal jacks
  • Side plank hold – add a twist (30 seconds per side)

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If you liked this NFL Kick-Off Kettlebell Workout, also be sure to check out my Kettlebell / Bodyweight Hybrid Training course.

It’s perfect for people who want to train and look like an athlete from home!

But the sale is ending soon, so hurry up and buy now at the link below:

-> Introducing – Kettlebell / Bodyweight Hybrid Training 2.0

-Forest Vance
Master of Science, Human Movement
SFG-Certified Kettlebell Instructor
Owner, FVT Personal Training (gym in Sacramento, CA)
Owner, KettlebellBasics.net (online / worldwide)

“1-2-3-4” Kettlebell Complex (new video)

Using kettlebell complexes is a great way to take advantage of the TUT (time under tension) principle in your workout. TUT is just one of the methods we use in my new KB / BW Hybrid Strength Training course to help you get stronger without having to lift more weight. Check it out at the link below:

-> KB / BW Hybrid Strength Training

“1-2-3-4” Kettlebell Complex

Do 5 Rounds Per Side:

1 Clean
2 Rack Squats
3 Presses
4 One Arm Swings

See the video on how to do the “1-2-3-4” Kettlebell Complex here (and give me a follow on TikTok while you’re at it!) -> “1-2-3-4” Kettlebell Complex

-Forest Vance
Master of Science, Human Movement
SFG-Certified Kettlebell Instructor
Owner, FVT Personal Training (gym in Sacramento, CA)
Owner, KettlebellBasics.net (online / worldwide)

PS – Kettlebell complexes are a great way to use the TUT (time under tension) principle in your workout. TUT is just one of the methods we use in my new KB / BW Hybrid Strength Training course to help you get stronger without having to lift more weight. Check it out at the link below:

-> KB / BW Hybrid Strength Training