Month: July 2023

Kettlebell PHA 2.0: The Secret Sauce Unveiled

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I remember getting my first personal training certification almost 20 years ago, back in 2004. It was during a time when I was recovering from knee surgeries and transitioning between NFL teams. That’s when I learned about the PHA method.

PHA stands for Peripheral Heart Action, and it completely changed the way I approached workouts. The concept is simple – alternate between upper and lower body exercises with minimal rest in between. This continuous flow of movement gets your heart pumping harder while engaging multiple muscle groups at once.

Now, at first glance, this might not sound like a big deal. But trust me, it is. You see, I was used to doing traditional workouts where I would perform a lift like back squats and then rest for several minutes before doing another set. It was great for building strength but did very little for my cardiovascular fitness.

When it came time for conditioning, we would head out to the football field for wind sprints. This was great for improving our cardio! However, when it came to building strength, these wind sprints fell short.

That’s where PHA comes in. It combines the best of both worlds by providing a workout that targets both strength and cardio. The structure of the moves ensures that one part of your body is working while another is resting, allowing you to accomplish a lot in a short amount of time. Instead of being limited by muscle fatigue, you’re only limited by your lung capacity.

And now, I’ve taken the PHA method, and adapted it specifically for use with kettlebells – so that you can get even better results, and get even more work done in less time!

Here’s an example workout from our upcoming challenge: perform as many reps as you can of each exercise in 30 seconds. Rest minimally between moves and flow seamlessly from one exercise to the next without putting the kettlebell down. Complete 3 rounds in total:

  • One-arm kettlebell press (right side)
  • Kettlebell rack split squats (right side)
  • One-arm kettlebell swing (level 1) / 5 one-arm kettlebell snatches (level 2) – right side
  • Burpees
  • One-arm kettlebell press (left side)
  • Kettlebell rack split squats (left side)
  • One-arm kettlebell swing (level 1) / 5 one-arm kettlebell snatches (level 2) – left side
  • Burpees

Give this workout a try! You’ll be amazed at how challenging it is and how much work you can accomplish in such a short amount of time. And if you like it, you don’t want to miss out on our upcoming 28-day Kettlebell PHA Challenge 2.0! Details and sign up at the link below:

–>> KB-PHA 2.0

Rooting for your success —

— Forest Vance @ KettlebellBasics.net

15-min Kettlebell PHA AMRAP

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KB-PHA 2.0 Challenge starts Monday, July 31st – Sign Up Now: https://bit.ly/KBPHA

Ready to take on a new challenge? It’s time to amp up your fitness routine with this 15-min Kettlebell PHA (Peripheral Heart Action) AMRAP (As Many Rounds As Possible) workout!

This high-intensity session will get your heart pumping and your muscles burning in just 15 minutes. And don’t forget to sign up for the KB-PHA 2.0 Challenge starting Monday, July 31st. Get all the details here: [https://bit.ly/KBPHA]

Get as many rounds as you can of the circuit below in 15 minutes:

  • 8 Double KB Rack Squats (if only one KB, do single KB rack squats and do 4 per side)
  • 6 KB Renegade Rows per side (if only one KB, elevate hand on box / bench / etc… also be sure to include a push up after each row rep!)
  • 8 KB Goblet Lunges per side
  • 8 Burpees

KB-PHA 2.0 Challenge starts Monday, July 31st – Sign Up Now: https://bit.ly/KBPHA

-Forest and the FVT Team – KettlebellBasics.net – ForestVanceTraining.com

#kettlebellworkout #peripheralheartaction #AMRAP #fitnesschallenge #workoutmotivation #kbpha2.0 #getfit

17 Minute Kettlebell PHA (peripheral heart action training) – Sample Workout

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I used to believe that spending hours at the gym was necessary to achieve my desired results. Years of competitive sports ingrained this belief in me.

However, when I retired from professional football in 2005 and lost 70 pounds in just 8 months, I realized that my approach to training could be different if my goal was to look good, feel good, and maintain good health.

That’s when kettlebells came into play. For over 15 years now, they have been a crucial component of my fitness routine.

And here’s the best part – I still incorporate kettlebell training into my workouts today, constantly evolving my methods. My latest experiment involves something called Kettlebell PHA.

Kettlebell PHA combines cardio and resistance training strategically, providing a comprehensive full-body workout in just about 17 minutes. This type of training emphasizes alternating upper and lower body exercises with minimal rest in between. As a result, your blood flows rapidly throughout your body, increasing calorie burn and potentially reducing body fat while building lean muscle mass.

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17 Minute Kettlebell PHA (peripheral heart action training) – Sample Workout

Do as many reps as you can of each exercise in 40 seconds. Rest for 20 seconds between moves. Rest for 60 seconds between rounds. Do 3 rounds total:

1 – Single Arm KB Swing (20 seconds per side)
2 – Plank-to-Push Up
3 – KB Tactical Lunge (alternate legs each rep)
4 – Single Arm KB Row (20 seconds per side)
5 – Up-Downs

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Kettlebell PHA (peripheral heart action training) is the real deal when it comes to getting the most out of your workout. It’s all about combining cardio and resistance training to burn fat, gain muscle, and save time. It’s perfect for those of us who are over 40 but still want to train like an athlete with kettlebells!

The Ketllebell PHA Challenge opens up tomorrow, Tuesday, July 25th, 2023, so make sure you stay tuned because this is an opportunity you don’t want to miss.

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

Zero-Gear Bodyweight Workout

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I’m getting ready to go on vacation soon and I’m really excited about it!

But one thing that can be a little tricky while on vacation is figuring out how to stay active and workout.

Bringing kettlebells on an airplane doesn’t sound like the best idea, especially with my wife who always packs way too much stuff and our two little ones in tow!

And sometimes the gyms at hotels or resorts aren’t as great as we hope they’ll be.

So, for this trip, I think I’ll focus on bodyweight workouts instead. It’s a good change for my body every now and then and it feels really nice on my joints.

There’s this program called the Warrior Zero Bodyweight Challenge that I really like. I’m planning on doing some of their workouts during this week, like the one below:

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Zero-Gear Bodyweight Workout
from – Warrior Zero Bodyweight Challenge

PROTOCOL:

2,3,5,8,13,21,13,8 …

You will set your timer for the duration of the Protocol; in this case 15 minutes.

Start with exercise #1 and perform 2 repetitions.

Next, exercise #2 for 2 reps, then exercises #3 for 2 reps.

You will stick with the 2 reps of each exercise until you complete 2 reps of all 8 exercises.

From there, you move on to 3 reps of all 8 exercises.

You will working through the repetitions until time expires (moving up and down the ladder). Perfect Form not Speed is the goal here.

EXERCISES:

  • Hip Bridge
  • Shinbox Switch
  • Front Squat
  • Tactical Push Up
  • Spinal Rock
  • Sit Thru
  • Front Lunge
  • Pull Press

*All exercises demoed, broken down, explained in the Warrior Zero Bodyweight Challenge course, HERE

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What’s great about this workout is that you don’t need ANY equipment! No lugging around kettlebells or bands or any other gear… and not to mention, it’s totally different and one-of-a-kind.

If you’re interested in checking out the complete Warrior Zero course, you can do so by clicking on THIS LINK.

Have an amazing rest of your weekend – catch up with you soon!

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

One-Leg Glute Deadlifts (pic inside)

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sample from – “The Best Home Gym Exercises You’ve Never Heard Of” – OLGL’s, or One-Leg Glute Deadlifts.

Don’t underestimate the power of this exercise – you can achieve great results without using heavy weights.

To perform OLGL’s, set up a flat bench and place a pair of KBs, DBs, or a Barbell (pictured above) a few feet in front of it. Assume the position for a Bulgarian Split Squat, with your foot and part of your shin firmly on the bench. Stability is key here, as we want to focus on targeting one side at a time.

Once you’re in the bottom split squat position, pick up the dumbbells and bring your torso upright while keeping your legs in place. The movement should only occur at the hips and lower back.

This exercise is an absolute gem for your glutes. Not only does it provide constant isometric tension to the working-side glute from holding the split position under load (which also provides a great stretch), but it also engages that glute to extend the hip and bring the torso upright simultaneously – this is where the magic happens!

You’ll experience two levels of tension on your glute at once, resulting in an incredible workout. Be prepared to feel this exercise like no other – dual-function loading is truly mind-blowing!

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I’m always on the lookout for new and innovative exercises to incorporate into my workouts. That’s why I highly recommend a resource like “The Best Home Gym Exercises You’ve Never Heard Of.” It’s packed with 277 incredibly effective exercises that can be done with basic equipment.

If you’re an intermediate or advanced trainee who already understands program design, this tool is an invaluable asset. Just yesterday, I was planning workouts for our clients at the studio and needed a single leg hinge movement for four sets of eight. I wanted something different from what we had been doing before, both physically and mentally stimulating. Thankfully, this guide provided exactly what I needed!

From chest to abs, this book covers every major muscle group in your body. You’ll find exercises for biceps, triceps, back, traps, quads, hamstrings, glutes, shoulders, calves—you name it! With just a few pieces of equipment, you’ll have everything necessary for a complete workout.

So don’t miss out on discovering these unique and fresh exercises that will challenge your muscles in ways even the best machines at the gym can’t match! Click here to unlock their potential today.

–Forest Vance
Kettlebell Expert & Over 40 Training Specialist

5-Min Strength + Stretch Sequence for Cranky Knees

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The other day I was chatting with this guy at my gym. We both competed in a powerlifting meet recently and hadn’t seen each other for a while, so it was good to catch up.

He mentioned that he’s been dealing with some knee issues, and I shared with him my experience of having two knee surgeries and how it still affects my workouts to this day.

Yeah, my knees can be a bit cranky sometimes! 😉

Despite that, I can still do things like the RKC snatch test (which involves doing one hundred 53-pound kettlebell snatches in five minutes), compete in powerlifting meets, and even run decent distances (last November I did a 25k trail run, for example).

BUT!

I have to stay on top of it.

I need to regularly do specific stretches and exercises to strengthen my knees, or else they start to hurt more.

It’s nothing complicated and only takes a few minutes each day!… but let me tell you, if I skip it, I really feel the consequences.

Here’s one 5-min Strength + Stretch Sequence for Cranky Knees… if you like it, I highly recomend doing the full program on the next page –>> Feel Good Knees course

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5-min Strength + Stretch Sequence for Cranky Knees

Hold each stretch / pose for at least 30 seconds:

— Reclined Hand-to-Big-Toe Pose: Lie on your back and extend one leg straight up towards the ceiling. Grasp the big toe of that leg with your hand and gently pull it towards your body, feeling a stretch in the back of your leg. Hold for 30 seconds and then switch legs.

— Bridge Pose: Lie on your back with your knees bent and feet flat on the floor. Place your arms alongside your body. Push through your heels to lift your hips off the ground, forming a bridge shape with your body. Hold for 30 seconds while engaging your glutes and hamstrings.

— Banana Pose: Lie on your back with your legs together. Extend your arms overhead and interlace your fingers. Press your palms away from your body as you stretch towards one side, creating a gentle C-curve shape with your body. Hold for 30 seconds and then repeat on the other side.

— Chair Pose: Stand with your feet hip-width apart. Bend your knees and lower your hips as if sitting back into an imaginary chair. Keep your chest lifted and your weight in your heels. Hold for 30 seconds, engaging your quadriceps and glutes.

— King Arthur’s Pose: Kneel on the ground with one knee forward and the other knee resting on a folded blanket or mat. Place your hands on your front knee for support. Gently shift your weight forward, feeling a stretch in the front of your back leg. Hold for 30 seconds and then switch legs.

— Half Lord of the Fishes Pose: Sit on the ground with your legs extended in front of you. Bend one knee and place the foot on the outside of the opposite thigh. Twist your torso towards the bent knee, placing your opposite elbow on the outside of the knee for support. Hold for 30 seconds and then repeat on the other side.

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If you want a complete routine that will really make your knees feel good, be sure to check out the Feel Good Knees course on the next page –>> Feel Good Knees course

Don’t let knee pain hold you back any longer – take action and start feeling better today!

Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Specialist

Kettlebell Bootcamp Workout [new video]

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

I have a special treat for you today!

Last Saturday, I lead a special Kettlebell Bootcamp Workout at our FVT Personal Training – Lee’s Summit location.

I think the routine we went through is a GREAT example of how you can increase strength and achieve optimal functional fitness with kettlebells!

(Same theme as my newest course that’s on sale this week, Kettlebell 5×5)

If you’re over 40, workouts like this will leave you feeling great – you’ll not only build strength, but you’d work your heart, you’ll get some core and flexibility work… and you can crank out workouts like this any time, any place with just a couple of ‘bells!

Watch the video below, then check out my newest training plan here -> 5×5 Program for Strength and Muscle – Kettlebell Edition (on sale this week)

-> Kettlebells for ABS – 45 Min Bootcamp Workout on YouTube

-Forest and the Team at KettlebellBasics.net

Kettlebell 5×5 – Sample Workout – Week 1 / Workout 2

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We’ve been talking about the new Kettlebell 5×5 program for the last few days:

–> 5×5 Kettlebell Method for Strength + Muscle

If you’ve been thinking about giving it a try, but haven’t pulled the trigger yet, I wanted to break down a little more about how it works, and also provide you with a sample workout so that you can see what you are getting yourself into 🙂

The original 5×5 workout is a strength-building program, focused on basic compound movements – traditionally squats, deadlifts, bench press, etc. You do five sets of five reps for each exercise, hence “5×5”. The aim is to gradually increase weight while maintaining good form. This simple yet intensive routine is great for gaining strength and lean muscle!

With the new Kettlebell 5×5 Method, you’re going to use the classic 5×5 template, but you’ll use kettlebell exercises, which will not only help you gain strength and size, but you’ll build your core, mobility, and avoid injury, all at the same time.

Get the full program at the link below:

–> 5×5 Kettlebell Method for Strength + Muscle

Now. When doing the 5×5 program with kettlebells, we need to be a bit more strategic. This is because ith barbells, you can simply increase the weight once you can handle five sets of five reps. But kettlebell weights tend to make bigger jumps.

That’s why we’ll have some fun playing around with details like tempo, rest periods, exercise variations, etc.

Here is an example workout. (Details on things like how to progress from one ‘bell to two, how to increase overload WITHOUT upping the weight as an option, etc are included in the full program and video breakdowns!)

KB 5×5 – WEEK 1 / WORKOUT 2

PART 1 – Do 5 KB clean and presses on the right side. Rest 60-120 seconds. Do 5 KB clean and presses on the left side. Rest 60-120 seconds. Go back to side one and complete a total of five rounds. When you can get 5 sets of 5 reps, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight.

PART 2 – Do exercise one. Rest 60-120 seconds. Do exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of of movement #1, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

— Turkish Get Up – 1 per side
— Single arm KB rows – 12 reps per side

PART 3 – Do as many reps as you can of exercise one in 30 seconds. Rest for 15 seconds. Do as many reps as you can of exercise two in 30 seconds. Rest for 15 seconds. Do three rounds total:

— Close push ups
— Jumping jacks
— KB crush curl
— High knees in place

There you have your Kettlebell 5×5 sample workout. As I mentioned, details on things like how to progress from one ‘bell to two, how to increase overload WITHOUT upping the weight as an option, etc are included in the full program and video breakdowns. Click the link below to learn more and start the program today:

–> 5×5 Kettlebell Method for Strength + Muscle

Cheers to gaining strength and lean muscle in less time with Kettlebell 5×5!

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

Kettlebell 5×5 – Free Sample Workout

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My NEW Kettlebell 5×5 Program launches this week – I am so pumped!!

This is the classic 5×5 program for strength and muscle, with a kettlebell twist.

With this new method, you’re going to use the classic 5×5 training method, but you’ll use kettlebell exercises, which will not only help you gain strength and size, but you’ll build your core, mobility, and avoid injury, all at the same time.

Check out this sample workout (from a previous version of Kettlebell 5×5), then stay tuned for version 2.0, new and updated for 2023!

– Forest Vance 
KettlebellBasics.net

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Kettlebell 5×5 – Free Sample Workout

PART 1 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

– Single / Double KB Press (5 reps per side)
– Single / Double KB Swing (5 reps per side single arm swings / 5 reps total double swings)

PART 2 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

– Single / Double KB Row (IF no heavier weights available – can go to 10-15 reps on your rows)
– Single / Double KB Squat

PART 3 – Perform the circuit below with no rest between exercises. Rest 1 minute after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between each:

– Total Body Extension – 30 seconds
– Push-up Plank – 30 seconds
– Lying Bridge Hold – 30 seconds
– Jumping Jack – 30 seconds

Watch the video breakdown here:

Trainers + Coaches – Become A Certified Trainer for Men Over 40

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Hope your Sunday’s off to a great start!

I wanted to share some exciting news with you before we get started with the day.

I have a friend, Funk Roberts, who’s launched a new certification for men over 40!

Funk and I have been buddies for over a decade, our friendship started online, and we’ve been part of several mentorship groups together.

Funk has done a great job building a community dedicated to guys who’ve crossed the 40 mark. He’s done so well that he’s got a special certification now for folks who want to work with this age group!

I personally work a lot with this demographic, and if you’re a guy over 40 and love helping others, this could be your calling.

Early bird pricing is still on as I type this message.

This certification will earn you Continuing Education Units (CEUs) through ISSA, NASM, AFFA, and more.

You can find more details and sign up at the link below:

–>> Trainers + Coaches – Become A Certified Trainer for Men Over 40

Who should consider this Certification?

• Fitness trainers & coaches (newbies and veterans)
• Wellness Coaches
• Group Exercise Leaders
• Strength Coaches
• Nutrition Advisors
• Fitness Professionals
• Physical Therapists
• CrossFit Coaches
• Fitness Start-up Owners (catering to men over 40)
• Doctors
• Sports Coaches
• Life Coaches
• Parents & Teachers
• Fitness Buffs over 40, 50, and 60

The Certified Training Specialist for Men Over 40 course equips you with the know-how, skills, and confidence to guide men over 40 towards their fitness goals.

This LIVE 8-Week Certification Cohort starts Tuesday, July 11, 2023, and wraps up on Tuesday, August 29, 2023.

Since it’s the first LIVE Certification Course, Funk is only opening a limited number of spots to guarantee top support and lots of interaction.

Find more details and sign up at the link below:

–>> Trainers + Coaches – Become A Certified Trainer for Men Over 40

Enjoy the rest of your weekend! –

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