12-Minute Bodyweight Ninja Cardioflow: My Super Quick, Go-To

Wow – can you believe it’s already 6 days into 2023?

It’s starting to feel like the New Year is really getting underway. I hope yours is off to a great start!

I know mine is already pretty hectic. We’re opening a new studio space here in KC, plus I’m still running my business in Sacramento, CA, and all the online stuff we do… But thankfully, the weekend is almost here!

When I’m short on time, I sometimes have to do a shorter workout at home. But that’s okay – I know I can still get a good workout in even if I’m not at the gym.

Kettlebells are an obvious option, but I also like to incorporate bodyweight work into my routine!

This is a bodyweight ninja cardioflow workout in the style of the new Forbidden Fitness – Secrets of a Modern Day Ninja Warrior program.

It blends together high-intensity interval training (HIIT) with calisthenics for a challenging and fun workout that can be done anywhere, with no equipment needed.

The best part is that you can tailor the workout to your own fitness level, making it perfect for beginners or experienced athletes alike.

Give this Cardioflow a try today – your body will thank you:

-> 28 Day “Ninja Cardioflow” bodyweight workout plan

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Bodyweight Ninja Cardioflow Workout

12 Minute “Ninja Cardio” Flow Workout

Bucket Drops (30 seconds)
Spinal Rocks (30 seconds)
Mountain Climbers (30 seconds)
Spinal Rocks (30 seconds)
Front Lunge (30 seconds)
Spinal Rocks (30 seconds)

Rest approx 60 seconds; repeat for 3 rounds total.

Check out the full program here for the video that shows you how to do the workout

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This article provides a full bodyweight workout that you can do anywhere, called Ninja Cardioflow. The workout is designed to give you a great cardio workout and to help improve your balance and coordination. To get the full Ninja Cardioflow workout program, visit the link below:

-> 28 Day “Ninja Cardioflow” bodyweight workout plan

You’ll get:

– the 28 Day Ninja Cardioflow program (check out a sample workout here) – when these neurologically challenging movements are performed circuit-style — as in Ninja Cardio — they’ll give you a hell of a workout and burn a boatload of calories in a very short time
– Fighting Flexibility – video training on how to get your body moving like a Ninja
– Stick Mobility – if you want more flexible wrists, if too much computer time has you seizing up, get yourself a broomstick and try these drills
– Beyond Push Ups – follow the progression as outlined in the video to explore a wide variety of pushup variations
– Beyond Sit Ups – follow the progression as outlined in the video to explore a wide variety of situp variations
– Ankle Strength – 26 minute video tutorial, sets out to restore the full, healthy range of motion of the ankles

I have reviewed the program, it gets my stamp of approval.

Learn more and order now at the link below:

-> 28 Day “Ninja Cardioflow” bodyweight workout plan

To your success! –

– Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

Interval Rucking – a Low Impact Cardio Workout You’ve Never Heard Of

In yesterday’s post, I talked about how I use kettlebell rucks to get my cardio in. Today, I wanted to share a go-to rucking workout that’s perfect to do on your “off” days or in between kettlebell workouts.

Rucking is a great addition to your kettlebell routine and is an excellent way to get your cardiovascular exercise in. The recommended amount of cardiovascular exercise per week is 150+ minutes, so I recommend a combination of kettlebell work and routines like the one I’m sharing with you today.

This workout is best attempted after you can comfortably maintain a 2-4 mile pace with 10%-20% of your bodyweight on your back. If you’re ready to kick up the intensity a notch, give this workout a try!

INTERVAL RUCKING

— This workout consists of 10 minutes of hard rucking followed by 10 minutes of easy rucking.
— On the “easy” intervals, you should cruise at about 20-min mile pace
— On the “hard” intervals, you should push the pace and see if you can keep to a 15-min mile or quicker
— You can progress by adding weight and/or time and/or longer hard intervals and/or shorter easy intervals
— Pick only one method to increase difficulty each time you progress!

Give this workout a try, and if you need a backpack, check the one linked below out, I recommend it:

-> Free EVACTEC Tactical Backpack Offer (just cover shipping)

Cheers to your success! –

– Forest and the FVT Team at KettlebellBasics.net

3 Kettlebell Swing Mistakes You Might Be Making

The kettlebell swing is a great exercise for improving your strength, power, and conditioning. However, it’s important to do it correctly in order to avoid injury and get the most out of the exercise. 

In this article, I’m going to show you 3 common mistakes people make when performing the kettlebell swing, and how to fix them. Give these tips a try and watch your form and performance improve!

1 – “Squatting the Swing”

You shouldn’t be squatting when you do a kettlebell swing. The kettlebell should swing forwards and backwards from your hips, not just go up and down. If you’re trying to squat and swing at the same time, you’re overusing your arms and relying too much on your back muscles to keep the kettlebell in position in front of you.

2 – Overextending the Hips

At the top of the kettlebell swing, stand tall and drive your head upwards. Leaning back and pushing your hips forwards will result in additional stress to the lower back, so be sure to keep your abs and glutes tight at the top of the swing. Stop in the upright position as if a wall is behind you.

3 – Overusing the Arms

Your arms play a role in the kettlebell swing, but they’re only there to hold the kettlebell. All the power for the swing comes from your hips. If you’re swinging with your arms instead of your hips, focus on the hip drive and relax your arms. Using a heavier kettlebell will force you to generate power from your hips because your arms can’t physically do all the work.


If you’re learning how to swing a kettlebell, you might be making one (or all!) of these common mistakes. incorrect form can lead to injury, so it’s important to learn the right way to swing. If you’re interested in learning more about how to use kettlebells safely and effectively, consider signing up for our “Lose 20 Pounds in 6 Weeks Kettlebell Challenge.” You’ll get lots of video technique training breaking down how to do the movements, live interactive kettlebell workouts over zoom and more! More info and sign up here:

->> 20 in 6 Kettlebell Challenge

– Forest Vance
KettlebellBasics.net