Back in my pro football days, jumping rope was something we literally did almost every day in training, and I LOVED it –

But until recently, for whatever reason, I had gotten away from it.

A friend of mine was telling me how much they loved jumping rope, and all the benefits they were seeing from doing it … so that initially motivated me I guess, and for the last couple of years, I’ve worked jumping rope back into the mix … in my own workouts, and in our boot camp / personal training workouts at FVT.

Jumping rope is great because:

– It’s a highly efficient way to train – according to a recent study, it burns 3x more calories per minute than running

– It’s highly portable and can be done most anywhere – a jump rope slipped in your backpack or bag can be brought along on a trip, to work, to school, etc

– It improves coordination and keeps you “light on your feet”

And MUCH more!

All that being said … I think the main obstacle that keeps people from jumping rope as part of their training, is being able to do it well.

Not only basic jumps, but more advanced techniques, like double unders.

That’s why I wanted to share this with you:

=> Dominate Your Double Unders

This is a 21 day course designed to help you learn how to jump rope – and specifically, dominate your double unders! – so that you can do workouts like this one:

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“Rope and Bell Blitz” – 15 min KB/Jump Rope AMRAP Workout

Get as many rounds as possible in 15 minutes of:

— 5 Burpees
— 15 KB Swings
— 30 Double Unders

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Whew! That one gets me gassed just looking at it! 😉

So if you are looking to incorporate jumping rope into your training – OR if you are already doing it regularly, but want to take your skills to the next level – be sure to check out Dominate Your Double Unders.

Thanks, train hard, and talk soon –

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

One thing I spent a LOT of time on these days is writing kettlebell workouts.

Writing workouts for our online monthly KB Challenges. Writing workouts for the kettlebell groups at our studio locations. Writing workouts for in-person private clients. Writing workouts for my remote 1-to-1 kettlebell coaching clients.

I’ve written THOUSANDS of kettlebell workout plans over the last 20+ years at this point for pretty much every conceivable goal… and I would say that — although I’m continuously working to improve — I think I’m pretty good at it! 🙂

One thing I see often when people do their OWN programming is that they get stuck in a rut. They just do the same type of kettlebell swings over and over again, for example, instead of incorporating variations that can work new muscles and bring new progress, such as:

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

*Check out the video that breaks down all of these kettlebell swing variations HERE

Every two to three months, I’ll open up a batch of remote 1-to-1 kettlebell coaching slots in my schedule. I am opening slots starting now for my “12 in 12” program for men and women over 40 who want to get a jump start on losing up to 12 percent of their bodyweight over the next 12 weeks. If you want to apply for one, click the link below:

–>> “12 in 12” 1-to-1 remote KB coaching with Forest

And try adding one or more of the kettlebell swing variations I shared with you today to take your KB workouts to the next level!

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

If you’re up for testing your strength, kettlebell form, toughness, and lung capacity, give this workout a try!

This is the workout that kicks off my new KB program and allows you to gauge your starting point.

Then, at the end of 28 days, you’ll do the same workout again and see how much you’ve improved!

In the main program, you’ll do workouts specifically designed to help you excel in that initial “benchmark” training session. Plus, these workouts also aid in:

• Shedding body fat
• Building lean muscle
• Strengthening your core
• Enhancing flexibility
• Boosting overall performance

Just to keep things fun along the way, we even switch up the kettlebell workouts every week so that you can witness your fitness progress.

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KB Strength Test – “300” Challenge Sample Workout

*You can find demo videos with complete exercise breakdowns in the full program HERE.

Complete the sequence of exercises below as quickly as possible while noting the weights used. Time yourself. We’ll repeat this workout again in week 4, so ensure you keep track of your performance to see improvement!

• 20 two hand KB swings
• 20 regular push ups
• 10 split squats per side
• 10 1 arm KB rows per side
• 20 jumping jacks
• 10 one hand KB swings per side
• 20 close grip push ups
• 10 alternating reverse lunges per side
• 10 palms facing away 1 arm KB rows per side
• 20 X jacks
• 20 hand to hand KB swings (10 per side)
• 20 wide grip push ups
• 10 alternating front lunges per side
• 10 palms facing towards 1 arm KB rows per side
• 20 seal jacks

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I put my “300” KB Challenge program on flash sale for Halloween. However, with the holiday, I know a lot of people missed it who wished they could have gotten in on the fun. So, we’ve made the executive decision to extend the sale for a couple of days – and that’s why you can still grab the “300” KB Challenge Haloween Flash Sale deal at the link below, for a limited time:

–>> “300” KB Challenge – Halloween Flash Sale

To your success! –

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