KettlebellBasics WODS – Filthy 50s Edition: Sample Workout

Check out this sample workout from KettlebellBasics WODS – Filthy 50s Edition! Then go grab the full program FREE this week when you pick up a copy of Lifetime Kettlebell Fitness here:

–>> Lifetime Kettlebell Fitnees 2.0

KettlebellBasics WODS – Filthy 50s Edition:

Sample Workout You will perform all the reps of each exercise before moving on to the next exercise. Rest as needed to maintain proper form. Record your time to track your progress. Post your time in the group as well!

1 – 1-Arm KB Rack Squat – 50 (25/ea side) (Women:16k+, Men: 24k+)

2 – 1-Arm KB Push Press – 50 (25/ea side) (Women:12k+, Men: 20k+)

3 – 1-Arm KB Swing – 50 (25/ea side) (Women:16k+, Men: 24k+)

4 – Bodyweight Walking Lunges -50 (25/ea side)

5 – Side Plank with Hip Dip -50 (25/ea side)

“Filthy Fifties” Finisher – Complete each exercise for 50 seconds of work, 20 seconds of rest, 50 seconds rest between rounds. Complete 2 rounds.

1 – Floppy Burpees

2 – Box Jumps OR Total Body Extensions

3 – Bear Crawls

— Try this sample workout from KettlebellBasics WODS – Filthy 50s Edition, then go grab the full program FREE this week when you pick up a copy of Lifetime Kettlebell Fitness here:

–>> Lifetime Kettlebell Fitnees 2.0

#kettlebellworkouts #over50fitness

20-min Strength / Mobility / Core KB Workout for Over 50 (Free Sample)

When I ask men and women over 50 about their goals, I often hear the same story:

They want to keep doing what they love for as long as possible.

Traveling without any worries or keeping up with their kids and grandkids – these are just a few things that come to mind.

Thankfully, kettlebells are the perfect tool to help them reach their goals!

With a short 20 minute workout, you can target your core while also boosting strength, mobility, and flexibility – all at once!

And you don’t even need to head to the gym; simply grab a couple of kettlebells in your own home and get to work!

What’s more, you’ll burn fat while also doing some light cardio.

That sounds like an awesome plan if you ask me!

Try this sample workout, then go grab my complete Lifetime Kettlebell Fitness course here –>> Lifetime KB Fitness 2.0 – get Lean and Jacked after 50

-Forest Vance at KettlebellBasics.net

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20-min Strength / Mobility / Core KB Workout for Over 50

Complete the following exercises for the reps listed. Rest 20-30 seconds
between exercises, 60 seconds between rounds. Complete 3 rounds:

1 – Double KB Sumo Squat – 10 (Women:16k+, Men: 24k+)
Perform doubles with uneven weight, or with a single KB if no
matching pairs


2 – KB Floor Press – 10 (Women:12k+, Men: 20k+)
Sub single arm press if no matching pairs – 10/ea

3 – Single arm KB Rows – 12 per side

4 – 1-Leg Hip Thrusts -10/ea side

5 – KB 1-Arm Clean – 10/ea side (Women:16k+, Men: 24k+)

Try this sample workout, then go grab my complete Lifetime Kettlebell Fitness course here –>> Lifetime KB Fitness 2.0 – get Lean and Jacked after 50

Mobility / Recovery Kettlebell Workout for Over 50s

I work with so many people in their 50s and beyond on their strength and health goals.

It’s really great to see!

However, something to keep in mind is that training at this age is a little different than when you were younger.

Knock-down-drag-out HIIT workouts, for example, are NOT what I typically recommend for over-50s. People don’t realize this, but these type of workouts can really mess with your ability to recover. It’s also important to have enough scheduled rest days and to balance work to all muscle groups for the day / week / month.

Another mistake that people make is not focusing on mobility. They do more traditional, bodybuilding-style workouts and exercises, and don’t do moves (like those we can do with kettlebells) that can work the whole body and take the muscles and joints through a full range of motion.

If you want a complete kettlebell plan designed for people aged 50+, check out Lifetime Kettlebell Fitness 2.0. I show you how you can improve your ability to do what you love, eliminate the pain of getting older, and feel up to 20 years younger!

It’s on sale this week at the link below:

-> Lifetime Kettlebell Fitness 2.0

Here’s to your strength and health in your 50s, 60s, 70s and beyond!

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

Kettlebell Boot Camp Workouts 2023 – Free Sample

I am so excited for Kettlebell Boot Camp Workouts 2023!

This is a full system of brand new, never-been-seen kettlebell boot camp workouts that you can use with your clients (or yourself) to eliminate boredom, deliver shocking results, and keep coming back for more!

This program is specifically designed for people who want to:

— Lose 20-30 pounds
— Gain strength and lean muscle
— Look / feel better
— Avoid injury

If this describes you (or your clients if you’re a fit pro), stay tuned! The full program goes on sale later this week. In the meantime, check out the free sample below:

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Kettlebell Boot Camp Workouts 2023 – Free Sample

Do 4 rounds for time (15 min time cap). Goal is to complete 4 rounds as fast as possible, if client finishes all rounds before 15 min cap, have client take a short break and then continue working until time is up.

Tier 1 (beginners)

  • 5 Walkout / no push up
  • 10 Kettlebell sumo deadlifts (recommended weight 16k W – 24k M)
  • 10 Alternating reverse lunge per side
  • 10 1 arm Kettlebell row per side (recommended weight 8-12k W / 16-20k M )
  • 10 per side Mountain Climbers

Tier 2 (intermediate / advanced)

  • 5 Walkout with push up
  • 12 Two hand Kettlebell swings (recommended weight 16k W – 24k M)
  • 10 Alternating reverse lunge per side
  • 10 1 arm Kettlebell row per side (recommended weight 8-12k W – 16-20k M)
  • 10 per side Mountain Climbers

*Full instructions on the workout “tiers”, recommended weights, big-picture programming, even our coaching system
and cues are all included in the full course!

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If your clients (or you) are having a hard time staying consistent; end up overdoing it and getting injured; or are even working hard and just not getting results, Kettlebell Boot Camp Workouts 2023 is for you!! Stay tuned, the program goes on sale later this week.

–Forest and the FVT Team at KettlebellBasics.net

7 Kettlebell Swing Variations [video]

If you’re looking to add a little something extra to your kettlebell workouts, then check out these 7 killer variations. And if you want to dive even deeper into it, be sure to sign up for my upcoming Kettlebell Ballistics Workshop here (you can join us in person in Sacramento, CA OR remotely / via Zoom from anywhere in the world!): https://forestvance.lpages.co/kettlebell-ballistics-workshop-with-forest-vance/

7 Kettlebell Swing Variations

1 – HardStyle Kettlebell Swing
2 – Dead Stop Swing
3 – 1 Arm Swing
4 – Hand to Hand Swing
5 – Walking Swing – Side to Side
6 – Walking Swing – Forward
7 – Double Kettlebell Swing

Watch the video that shows each of these kettlebell swing variations in detail HERE.

Hope to see you at my upcoming Kettlebell Ballistics Workshop!

-Forest and the FVT Team at KettlebellBasics.net

FILTHY 50 – KB Challenge Workout

Chippers are typically some kind of monumental, grinder of a workout where a series of movements are all linked together, one after another. The idea is to push the metabolic condition and mental limits, all in one session. It’s one of those workouts that you love to hate. You get to do a bunch of stuff, burn a ton of fat, and test your limits all in one session. What more could you ask for? 🙂

My kettlebell expert friend Funk Roberts hasy adapted these great workouts, and use many of the same principles, but make it so that you can do them at home with a couple of Kettlebells and your own bodyweight, in 20 or 30 minutes, three or four times per week.

Check out this sample I created in the style of the program, then go grab the full course here:

–>> KB HIIT Workout Bundle

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“Filthy Fifties” Strength Chipper – You will perform all the reps of each exercise before moving on to the next exercise. Rest as needed to maintain proper form. Record your time to track your progress:

1 – 1-Arm KB Rack Squat – 50 (25/ea side) (Women:16k+, Men: 24k+)
2 – 1-Arm KB Push Press – 50 (25/ea side) (Women:12k+, Men: 20k+)
3 – 1-Arm KB Hand to Hand Swing – 50 (25/ea side) (Women:16k+, Men: 24k+)
4 – Goblet Walking Lunges -50 (25/ea side) (Women:16k+, Men: 24k+)
5 – Side Plank with Reach Under -50 (25/ea side)

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Check out this sample I created in the style of the program, then go grab the full course here:

–>> KB HIIT Workout Bundle

-Forest and the FVT Team at KettlebellBasics.net

“Hybrid” In-Person / Zoom Kettlebell Ballistics Workshop – Tues, Feb 28th

On Tuesday, February 28th, 2023 from 6-8pm PST I’m offering a Kettlebell Ballistics Workshop.

–>> Kettlebell Ballistics Workshop with Forest – Tuesday, February 28th 6-8pm PST

Whether you’re local or located anywhere else in the world, this event is accessible to everyone; sign up now and receive the recording of the workshop afterwards too!

Come join me on February 28th as I open your eyes to the power of kettlebell ballistics; it’s sure to be one unforgettable evening!

–>> Kettlebell Ballistics Workshop with Forest – Tuesday, February 28th 6-8pm PST – only 4 in-person spots left

Not only will you have a couple of hours dedicated to focusing on kettlebell form and technique, but the event also brings together people who share your passion for kettlebells from the local Sacramento, CA area AND all over the world.

Plus, sign up now and get three jaw-dropping bonuses:

1- Admission to our next 28-day KB Challenge ($47 value!)

2 – The Ultimate Kettlebell Guide e-book encyclopedia ($17 value)

3 – The Core Kettlebell Challenge ebook ($16.49 value)

Don’t miss out—the last few in-person spots are going fast! Click here to join us now:

–>> Kettlebell Ballistics Workshop with Forest – Tuesday, February 28th 6-8pm PST

-Forest Vance, Kettlebell Expert, Over 40 Training Specialist, KettlebellBasics.net

“St. Valentine’s Day Massacre” – Kettlebell Complex

Like this workout? You can get 19 more kettlebell workout plans like it for a limited time at the link below, click to learn more:

–>> KB HIIT Workout Bundle

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Love is a complex thing. Why should your kettlebell workout be any different? Kick off the holiday right with this “St. Valentine’s Day Massacre” – Kettlebell Complex :

– Kettlebell Press (right side) – 5 reps
– Kettlebell Rack Squat (right side) – 5 reps
– 1 arm Kettlebell Swing (right side) – 10 reps
– Kettlebell Press (left side) – 5 reps
– Kettlebell Rack Squat (left side) – 5 reps
– 1 arm Kettlebell Swing (left side) – 10 reps

Do 4 rounds for time!

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Like this workout? You can get 19 more kettlebell workout plans like it for a limited time at the link below, click to learn more:

–>> KB HIIT Workout Bundle

-Forest Vance, Kettlebell Expert, Over 40 Specialist, KettlebellBasics.net

Kettlebells for Abs – Super Bowl Workout

It’s Super Bowl Sunday!

Who do you have your money on?

I’m a life-long 49ers fan, but since our move last year to Kansas City and my brief stint as a Chief 18 years ago, I’m going full enthusiasm with the home team.

The Eagles are looking STRONG though too, it should be a great matchup!

Before you get headlong into celebration mode, I have a special Kettlebells for Abs – Super Bowl workout for you. Try this workout to burn some calories before all your festivities start, then don’t forget to sign up for our Kettlebells for Abs Challenge 3.0 which starts tomorrow on February 13th:

–> Kettlebells for Abs Challenge 3.0 – starts Monday, February 13th – click here to sign up now

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Kettlebells for Abs – Super Bowl Workout

PART 1 – Do as many reps as you can of each exercise in 45 seconds. Rest for 15 seconds between moves. Do 5 rounds total:

Single arm KB swing OR KB snatch (22.5 seconds per side) (12k women / 20k men)
Recline rows OR pull ups OR 1 arm KB rows (12k women / 20 k men)
Alternating tactical lunge 12k women / 20k men (advanced)
Push ups with alternating shoulder tap (knees for beginners / toes for advanced)

PART 2 – Do as many reps as you can of each exercise in 30 seconds. Rest for 10 seconds between moves. Do eight rounds total (four sets per exercise):

Full Turkish get ups (alternate sides each round) (8k women / 16k men)
Burpees (choose your version; progress from last week)

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Kettlebells for Abs 3.0 is the all-new way to double your core strength, fix your posture, and look the part – with kettlebells!

Your sign up includes:

  • admission to the 28-day KBs for Abs Challenge
  • No Gym? No Excuse! – updated and expanded
  • the Forest Vance Rapid Shred meal plan
  • Advanced Bodyweight GAINZ Pack

Here is the link to sign up:

–>> Kettlebells for Abs Challenge 3.0

Have fun this Super Bowl Sunday!

-Forest Vance
Kettlebell Expert
Over 40 Training Expert
KettlebellBasics.net

Week 1 / Workout 1 – KB for ABS Challenge 3.0

Free Sample! – Week 1 / Workout 1 – KB for ABS Challenge 3.0

Sign up for the full program at the the link below, Challenge starts Monday, February 13th 2023:

–>> KBs for Abs Challenge 3.0 – Starts Monday, February 13th 2023

Week 1 / Workout 1 – KB for ABS Challenge 3.0

PART 1 = AFAP Strength Circuit

Complete 3 rounds of the following circuit as fast as possible. Rest as needed. Record your time, try to improve each week:

1 – KB rack squat – 8/ea (Women:12k+,Men: 20k+)

2 – Push-ups with plank step outs – 8/ea

3 – KB “Bottom Hand” Windmill – 5/ea (Women:8k+,Men: 16k+)

4 – prone “lat pull downs” with towel or band – 15

5 – 1-bell KB Renegade Row – 6/ea (Women:12k+,Men: 20k+)

PART 2 = AFAP Finisher

Complete 4 rounds of the following as fast as possible, resting as needed:

1 – KB Burpee Deadlift – 10 (Women:16k+,Men: 24k+)

2 – KB Tall Kneeling Halo – 5/ea direction (Women:12k+,Men: 20k+)

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Check out the video that shows you how to do this workout on YouTube at the link below:

–>> https://youtu.be/rK7Vu8WzaNM

Sign up for the full program at the the link below, Challenge starts Monday, February 13th 2023:

–>> KBs for Abs Challenge 3.0 – Starts Monday, February 13th 2023

-Forest Vance, Kettlebell Expert, Over 40 Training Specialist, KettlebellBasics.net