• Joint rotations • Any aerobic activity to pump blood into your muscles (5 minutes) • Light warm up stretching
2 – Your main kettlebell training session
• If increasing your flexibility is your only aim, skip this and move to another step
3 – Flexibility-specific strength training
• Adductor flies – 2 sets of 30 reps till or 1 set of 50+ until muscle burn • Hamstring curls – 2 sets of 30 or 1 set of 50+ until muscle burn Hyperbolic Stretching • Elevated adductor stretching – 4 sets with 30 sec. rest between sets • Hip Flexor Stretch – 3 sets on each side with 15 seconds rest • Elevated hamstring stretching – 3 sets on each side, 15 seconds rest
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Give this complete Hyperbolic Stretching Routine Sample a try! And don’t forget to grab your copy of the full 28-day Hyperbolic Stretching Challenge HERE.
You see, a lot of kettlebell enthusiasts over the age of 40 that I work with know they SHOULD be stretching regularly, but they just don’t.
They know that it can help with:
Reduced pain + stiffness
Natural posture correction
Injury prevention + recovery
Improved sleep
Less stress
More overall vitality
…but they don’t know the exact best routine to do, and/how how to best integrate it with their kettlebell workouts.
Well, not only will the Hyperbolic Stretching program give you all the benefits listed above, it will also help you do the full splits in 21-28 days anytime, without a warm up… in just 8 minutes of stretching per day.
Taylor Swift was at the game, and she watched from Travis’ family suite with his mom!
Word around town here in KC is that these two might be an item. Who knows, maybe we’ll see them together again soon! But while we wait to find out, I thought it would be fun to create a little workout inspired by this power couple.
Now, before we go any further, let me just say that this workout is purely fictional and meant for entertainment purposes only. So don’t go thinking Travis Kelce and T-Swift actually know about this, do this, or endorse this in any way! 😉
But hey, if you’re up for a fun and energetic workout routine, grab those kettlebells and let’s get started:
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the Travis Kelce – Taylor Swift “Power Couple” Kettlebell Workout
Travis Kelce, the football star known for his strength and agility, teams up with Taylor Swift, the pop sensation known for her endurance and performance, for an intense kettlebell workout. This workout is designed to challenge their athleticism and promote a healthy lifestyle.
DISCLAIMER: This workout is purely fictional and for entertainment purposes only.
1. Swift Swing and Catch:
Taylor and Travis stand facing each other, both holding a kettlebell. They simultaneously perform kettlebell swings. Travis swings the kettlebell towards Taylor, and Taylor catches it and swings it back. Repeat for 30 seconds to 1 minute.
2. Kelce Kettlebell Press:
Travis demonstrates his strength by doing kettlebell presses. Taylor watches and encourages him. Travis performs 3 sets of 8-10 reps on each arm, with progressively heavier kettlebells.
3. Swift Squat Jumps:
Taylor takes the lead with bodyweight exercises. She does squat jumps while Travis follows her lead. They perform 3 sets of 12-15 reps.
4. Kettlebell Duets:
Taylor and Travis perform synchronized kettlebell exercises, including swings, goblet squats, and Russian twists. They do 3 sets of 10 reps for each exercise.
5. Kelce Core Challenge:
Travis shows off his core strength with kettlebell Turkish get-ups. Taylor joins in, attempting to match his form. They perform 3 sets of 5-7 reps on each side.
6. Swift Cardio Finisher:
Taylor and Travis finish the workout with a high-intensity cardio circuit. They do kettlebell swings, kettlebell thrusters, and burpees for 10 minutes, alternating exercises.
If you’re looking to lose fat quickly, like in our upcoming 20 in 6 Kettlebell Challenge, fundamentally, there are two main things to focus on:
1 – Reduce intake: You need to consume fewer calories overall than you currently do. It’s not just about eating less; we need to choose healthier, nutrient-dense foods and time them around your workouts for optimal fueling. But the bottom line is, we need to lower your calorie intake. We help you do this in a very hands-on way in the 20 in 6.
2 – Increase expenditure: We need to burn more calories than you currently do. This includes doing kettlebell workouts like the one below, adding more cardio sessions each week, and increasing overall activity levels:
Do three rounds of the circuit below, resting approx. 1-2 minutes between rounds:
— 10 single arm KB swings per side, start every :45, for 2 rounds (30 total) — 10 staggered push ups per side, start every :45, for 2 rounds (30 total) — 30 alternating reverse KB halo lunges (15 reps per side) — 15 one arm KB rows per side, on the minute, every minute, for 2 minutes (30 total) – add a pause at the top of each rep — Plank hold with alternating shoulder taps – :60 — Rotating Squat jumps – 1 set of 35 — Sit-outs – 1 set of 30 (15 per side) — 40 high knees in place
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A good starting point is aiming for an extra 500 calories burned per day compared to your current level, while also consuming 500 calories less per day. This creates a net deficit of 1000 calories daily, which should result in at least two pounds of weight loss per week.
This challenge is all about losing up to 20 pounds in 6 weeks. We focus on both the killer kettlebell workouts AND the nutrition side of things, because we know that getting BOTH dialed in is the key to success.
If you’re ready to take your fitness to the next level, sign up at the link below:
I’ve got a super tough, yet super simple kettlebell “finisher” for you. It’s perfect to add onto the end of your regular strength workout. Not only will it give you that extra cardio boost, but it’ll also keep things fun and enjoyable instead of boring:
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10-min Single KB Cardio Finisher
15 swings
10 push ups
5 burpees
Complete as many rounds as possible in 10 minutes
I’m off for an awesome weekend – a group of my clients and I are doing a mud run just north of Kansas City. Wish us luck!!
When it comes to weight loss, there is a common belief that losing weight gradually is more effective in the long run.
However, recent studies conducted between 1995 and 2010 have challenged this notion!…
These studies compared the outcomes of individuals who lost weight quickly versus those who lost weight slowly.
Surprisingly, ALL of the studies consistently found that those who lost weight more rapidly actually had BETTER long-term results.
This means that they were able to maintain their weight loss for a longer period of time, ranging from 1 to 5 years later.
These findings suggest that RAPID weight loss may be a more viable and successful approach for individuals looking to achieve and sustain their desired weight.
And if you really think about it, it makes logical sense. Rapid weight loss can be more effective for some people because it can provide quick motivation and results. When individuals see noticeable changes in their bodies early on, it can boost their confidence and determination to stick with their weight loss plan. This can make it easier to stay committed and achieve their desired weight in the long run!…
However, it’s important to remember that rapid weight loss may not be suitable for everyone, and it should be done in a healthy way, under the guidance of a professional, to ensure sustainability. That’s why joining the FVT “20 in 6” Challenge 2.0 can be the perfect opportunity for you because we focus on harnessing the benefits of rapid weight loss, while ensuring it’s done safely and effectively, because you’ll receive personalized guidance and support.
Key take-away from today – quick weight loss actually CAN be a valuable tool, as long as you do it RIGHT!
And, if you’re looking for professional help and support in the process, stay tuned for the FVT “20 in 6” Challenge 2.0 – registration opens Thursday, September 14th!
-Forest and the FVT Team @ ForestVanceTraining.com
PS – It’s going to be easier and less painful than last time… because with my NEW and IMPROVED nutrition methods, you will NOT have to count calories, weigh your food, or record everything you eat.
PPS – Respond to this message with the word CHALLENGE in the and we’ll add you to the waiting list.
With the “3/7” method, you’re going to use a unique training style – backed by recent research – to pack on strength and muscle.
You see, in a recent study, participants got 75% better gains over a 12 week period on this method vs the control group.
I’ve adapted it so that you can do it with just a couple of kettlebells and your own bodyweight, three to four times per week in about 20-30 minutes time.
And you get the full 4-week program FREE when you grab a copy of Over-50 Kettlebell Revolution!
Start with 3 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 4 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 5 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 6 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 7 reps of single arm kettlebell presses per side. Rest for two to three minutes, then repeat two more times for a total of three rounds.
2 – Do as many reps as you can of the first exercise in 45 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 45 seconds. Rest for 15 seconds. Repeat for four sets of each move total:
Side-loaded / “suitcase” kettlebell split squat (22.5 sec per side)
“3 way” push up (wide / narrow / regular)
3 – “3/7” sets – KB goblet squat
Start with 3 KB goblet squats. Rest for 15 seconds. Perform 4 KB goblet squats. Rest for 15 seconds. Perform 5 KB goblet squats. Rest for 15 seconds. Perform 6 KB goblet squats. Rest for 15 seconds. Perform 7 KB goblet squats. Rest for two to three minutes, then repeat two more times for a total of three rounds.
3 – Do as many reps as you can of the first exercise in 60 seconds. Rest as little as possible, moving directly to the second exercise. Do as many reps as you can of the second exercise in 60 seconds. Repeat for four sets of each move total:
I’m excited to share with you a kettlebell workout designed especially for people over 50.
As a former pro football player who transformed his life using kettlebells, I know the importance of maintaining functional strength as we age!
So, let’s dive right into the Iron Titan Kettlebell Challenge, a workout that can be done anytime, anywhere, and in just a short amount of time:
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*If you’re over 50 and looking to take your kettlebell training to the next level, I’ve got something special for you this week – learn more here: –>> Over 50 Kettlebell Revolution
PART 1 – The Forge
Set your timer for 1 minute, and at the beginning of each minute, perform the prescribed number of reps for each exercise. Rest for the remaining time in that minute before moving on to the next exercise. Repeat this process for four rounds.
Single/Double KB Press x 8 Single/Double KB Front Squat x 8 Horn Grab/Double KB Clean x 10 Single Arm KB Row x 12 per side Total Body Extension x 20
PART 2 – The Colossus
Perform as many rounds as you can of the following exercises in 10 minutes:
Friendly Burpee – 5 Bodyweight/KB Walking Lunge w/ Balance – 8 per leg Plank – :30 hold Skater Hops – 10 per side
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Give the Iron Titan Kettlebell Challenge your all, and then take the next step in your fitness journey with the Over 50 Kettlebell Revolution program. Visit the link below to learn more and start your transformation today:
I’ve got an awesome new workout plan coming out this week called “Over 50 Kettlebell Revolution.”
With just a couple of kettlebells and three 20-30 minute workouts per week that you can do right at home, you’ll be able to:
Build functional strength to keep doing all the activities you love
Take care of your joints, ensuring a great workout without any injuries
Boost your cardio endurance so you can perform at your best in everyday life
Improve your balance to reduce the risk of falls
Enhance bone health and prevent osteoporosis by improving bone density
…and much more!
For now, here’s a sample workout to give you a taste of what it’s all about:
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Over 50 Kettlebell Revolution – Free Sample Workout
PART 1 – Do as many reps as you can of the first exercise in 30 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 30 seconds. Rest for 15 seconds. Do 4 rounds total:
½ or full Turkish Get Up KB goat bag swing or regular KB swing
PART 2 – Do as many reps as you can of the first exercise in 30 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 30 seconds. Rest for 15 seconds. Do 4 rounds total:
Bodyweight split squat or KB rack split squat (:30 per side) Single arm KB row (:30 per side)
FINISHER – Perform 4 single KB “total body attack” at the top of each minute. Repeat 3 times / for 3 minutes / total of 12 reps.
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If you paid close attention, you’ll see that this short but intense KB session includes all the strength-building, cardio-enhancing, and joint-preserving elements I mentioned earlier… in one short 20-30 minute workout!
If you’re liking what you see so far, stay tuned because the full program will be available later in the week.
Labor Day is a time to relax, enjoy the last bit of summer, and celebrate the social and economic achievements of American workers!
It’s also a great opportunity to take care of your own physical health and fitness.
I have a special “Reverse Ladder” kettlebell workout for you today, so grab your kettlebell, get ready to sweat, and be prepared to push yourself to the max:
-Forest and the Team at KettlebellBasics.net
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Labor Day “Reverse Ladder” KB Workout
Set your timer. Complete the sequence below as fast as possible. Rest as needed, and make great form a priority:
20 two hand KB swing 5 one arm KB press per side 10 walking goblet lunge per side 20 inverted rows or 10 one arm KB rows per side 10 burpees
16 two hand KB swing 4 one arm KB press per side 8 walking goblet lunge per side 16 inverted row or 8 one arm KB rows per side 8 burpees
12 two hand KB swing 3 one arm KB press per side 6 walking goblet lunge per side 12 inverted row or 6 one arm KB rows per side 6 burpees
8 two hand KB swing 2 one arm KB press per side 4 walking goblet lunge per side 8 inverted row or 4 one arm KB rows per side 4 burpees
4 two hand KB swing 1 one arm KB press per side 2 walking goblet lunge per side 4 inverted row or 2 one arm KB rows per side 2 burpees
