Month: December 2023

“300” KB Challenge – Free Sample Workout

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The “300” KB Challenge is my best-selling workout plan ever.

And it’s no wonder why! Who wouldn’t want to achieve a Spartan body and develop the mindset of a true warrior in just 28 days?!?

That’s why, since the New Year is right around the corner and everyone is eager to jump back into their fitness routine, I’m offering the latest version of the program at a discounted price. You can find the Flash Sale link below:

-> “300” KB Challenge – New Year’s Flash Sale

And if you’re still unsure whether to give it a try, take a look at this free sample:

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“300” KB Challenge – Free Sample Workout

*Find exercise demos / breakdowns in the full program HERE

Complete 5 rounds for time of:

  • 5 1-arm squat thrust right (8k women/16k men)
  • 5 1-arm squat thrust left (8k women /16k men)
  • 5 push-ups to alternating hand reach each arm
  • 5 Goblet pendulum lunges right (front to back=1 rep)(8k women / 16k men)
  • 5 Goblet pendulum lunges left (front to back=1 rep)(8k women / 16k men)
  • 10 Two hand swings (12k women / 20k men)
  • 5 Single arm renegade rows right (8k women / 16k men)
  • 5 Single arm renegade rows left (12k women / 20k men)
  • 10 burpees (modify as needed)

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This workout is a real challenge! You’ll be getting in a total of 300 reps in no time at all.

We use a variety of techniques like straight sets, AFAP (as fast as possible), and EMOM (every minute on the minute) to make sure you get stronger, build lean muscle, and improve your overall conditioning.

If you’re ready to take your fitness game to the next level, you’ve gotta check out the full program. It’s currently on sale for New Year’s 2023/2024. Click here now to learn all about it.

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

Kettlebell Challenge Workout #19 – “Gunslingers”

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Hey there!

How was your holiday?

I hope it was amazing!

Personally, I’ve had enough casseroles to last me a lifetime.

Now, I’m ready to get back on track with my nutrition, workouts, and full fitness program.

Later this week I’ll be having a special sale on my top-selling kettlebell workout plan.

It’s perfect for starting the New Year off right!

But for now, check out this sample workout.

Have a great day!

Forest @ KettlebellBasics.net / ForestVanceTraining.com

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Kettlebell Challenge Workout #19 – “Gunslingers”

Get as many rounds as you can in 20 minutes of:

-5 one arm KB press (right side)

-5 one arm KB press (left side)

-10 burpees

-15 one arm KB rows (right side)

-15 one arm KB rows (left side)

-10 KB tactical lunges (per side)

☃️12 Days of Christmas Kettlebell Workout🎅

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Merry Christmas! 🎄

I’m headed off to spend time with friends and family, but I wanted to send you this fun kettlebell workout beforehand. You can use it to celebrate and even burn some extra calories before the big day.

-Forest Vance — KettlebellBasics.net — ForestVanceTraining.com

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☃️12 Days of Christmas Kettlebell Workout🎅

OPTIONAL – play / sign along to “12 days of Christmas” (Twisted Sister version) while you do the workout

NOTE – Workout is done “accumulation” style:

1 squat jump

then

1 squat jump
2 push ups

then

1 squat jump
2 push ups
3 kettlebell lunges

etc

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1 squat jump
2 push ups
3 kettlebell lunges
4 side plank lifts (per side)
5 jumping jacks
6 kettlebell swings
7 spider climbs
8 kettlebell side lunges
9 one arm kettlebell rows (per side)
10 high knees
11 kettlebell single leg deadlifts
12 burpees

2x Your Push Ups in 30 Days Plan [example week]

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For the last couple of days, we’ve been talking about how to do more pull ups using the Pull Up Progression Method.

Today I want to highlight another bonus you get with the Physique Zero course – the the “Push Up Mastery” guide!

-> “Physique Zero” + Full “2x Your Push Ups in 30 Days” plan

This program is designed to increase reps and volume each day for 30 days. You need to see the full plan to understand how it works, but the example daily push up progression below, written in the style of the Push Up Mastery Guide, should give you a general idea. There is both a beginner and advanced version of the program so you can start with the plan that works best for you depending on your fitness level.

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2x Your Push Ups in 30 Days Plan [example week]

DAYS 1-5: ESTABLISH A BASELINE PYRAMID PROGRESSION

Day 1: Perform a set of push-ups to failure (+Active recovery – other kettlebell workout / etc.)
Day 2: Active recovery – other kettlebell workout / etc.
Day 3: Perform 3 sets at 50% of max reps with 45 seconds rest between sets. (+Active recovery – other kettlebell workout / etc.)
Day 4: Isometric holds at the bottom of the push-up position for 30 seconds each, repeated for 3 sets. (+Active recovery – other kettlebell workout / etc.)
Day 5: Dynamic warm-up followed by 2 sets of push-ups at 60% of max reps with 60 seconds rest between sets. (+Active recovery – other kettlebell workout / etc.)

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For the full program that will help you do more push ups, click the link below:

-> “Physique Zero” + Full “2x Your Push Ups in 30 Days” plan

Good luck doubling your push ups in 30 days!

-Forest Vance
Master of Science, Human Movement
Over 40 Training Specialist
KettlebellBasics.net

Do More Pull ups Fast (30 day plan)

On By adminIn General, Tips and TricksLeave a comment

Wanted to share a short exchange I recently had with a coaching client:

R (coaching client):

“One pull-up!!!!!!!!!!!!!!!!
How many exclamation points am I allowed? Lol”

F (me):

“That is fantastic!! Congrats!! The (pull up plan I built for you) worked!!!!! :)”

R had been working for YEARS to do her first pull up, without success.

But when I got her on my “Do More Pull Ups Fast!” plan, she was able to get her first one – in just 30 days!

So if YOU you tired of sucking at pull ups …

Or if you have been stuck at the same number (or zero) for way too long …

I recommend checking this out:

-> “Physique Zero” Pull Up Progression Method + Full 12-week Bodyweight Strength plan

It closely resembles the plan I used to help R get her first pull-up.

I first used something very similar to it to add 4 pull ups to my single-set max, and went from 9 to 13 in one month.

Then, I gave it to a couple dozen clients that had this specific goal, and ALL that followed it to a “T” got great results.

Rachel got her first pull up … John went from 3 to 5 in one month, then got to 12 about 60 days later … Byron went from 2 to 6 in one month, eventually hitting a set of 15 later in the year … just to name a few.

This plan is simple, but it is also very powerful.

I can’t wait to hear about the results you get using it!

It’s actually a free BONUS program you get when you pick up a copy of the Physique Zero course:

-> “Physique Zero” Pull Up Progression Method + Full 12-week Bodyweight Strength plan

Just order now using that link, and you’ll get the full program – plus, you get a full at-home bodyweight strength program to go with it.

Cheers to your success, Merry Christmas, and Happy Holidays! – 

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

KB – Powerbuilding Workout #2

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If you’re looking to build strength while also gaining some aesthetic muscle, then this challenge is made specifically for you –>> 28-day KB Powerbuilding Challenge – Starts Monday, December 18th

Here’s how the program works:

We focus on foundational KB moves to build total-body strength. Then, we add on KB complexes where you’ll use slightly lighter weights and take less rest, but the overall setup will help you gain lean muscle and get into top condition.

Here’s a sample workout:

KB – Powerbuilding Workout #2

PART 1

Set your timer for 7 minutes. At the top of each minute, perform 10 KB swings. Go as heavy as you can with great form. Use dobule KBs if you have them and can do the move. 

PART 2

Set your timer for 30 seconds of work / 5 seconds of rest. Do as many reps as you can of the first exercise in 30 seconds. WITHOUT SETTING THE KETTLEBELL DOWN, take 5 seconds to transition to move #2. Repeat all prescribed sets and reps; rest for 60-90 seconds; repeat for 3 rounds total:

–KB press (right side)

–KB press (left side

–KB 1-arm row (right side)

–KB 1-arm row (left side)

–KB suitcase lunge (right side)

–KB suitcase lunge (left side)

–burpees

If you’re interested in more KB workouts that help build muscle like this one, sign up for the 28-day kettlebell powerbuilding challenge at the link below:

–>> 28-day KB Powerbuilding Challenge – Starts Monday, December 18th

Lucky 7’s – Kettlebell Complex

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I personally love complexes because even though you’re using less weight compared to single-set exercises, the longer time your muscles are under tension still provides a fantastic stimulus for muscle growth.

Give this “lucky 7’s” kettlebell complex a shot and then make sure to join my 28-day kettlebell powerbuilding challenge here:

–>> Join the 28-day KB Powerbuilding Challenge

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Lucky 7’s Kettlebell Complex

Choose a weight that you can handle for all exercises. Try not to put the kettlebell down during the set. Take up to one minute of rest and complete 3-4 rounds:

  • Kettlebell single-leg deadlift hold + 1-arm row (right side) – 7 reps
  • Kettlebell high pull (right side) – 7 reps
  • Kettlebell push press (right side) – 7 reps
  • Kettlebell rack squat (right side) – 7 reps
  • Kettlebell single-leg deadlift hold + 1-arm row (left side) – 7 reps
  • Kettlebell high pull (left side) – 7 reps
  • Kettlebell push press (left side) – 7 reps
  • Kettlebell rack squat (left side) – 7 reps
  • Burpees – 7 reps

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Go ahead and give this challenging complex a try. I bet it’ll be tougher than you expect 🙂

If you’re interested in more KB workouts that help build muscle like this one, sign up for the 28-day kettlebell powerbuilding challenge at the link below:

–>> Join the 28-day KB Powerbuilding Challenge

Cheers to your success! –

– Forest Vance – KettlebellBasics.net – ForestVanceTraining.com

Can You Build Real Strength and Muscle with KBs?

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Can You Build Real Strength and Muscle with KBs?

It’s a question I get asked a lot by my readers.

And my answer is a resounding yes!

Click here to check out the –>> 28-day KB Powerbuilding Challenge – Starts Monday, Dec 18th

In a nutshell, there are some basic principles that have been backed by research that you need to follow if you want to see results in muscle growth and strength, such as:

  • Make sure you’re doing high-quality reps
  • Pay attention to the tempo of your movements
  • Create the right amount of mechanical tension during your lifts
  • Do the appropriate number of sets per week for each muscle group -(not too few, not too many)
  • Use an effective training split
  • Take proper rest periods

These factors are probably more important than the specific equipment you use – whether it’s barbells, dumbbells, machines, or even just your bodyweight.

Personally though, I have a soft spot for kettlebells, because they offer some unique advantages.

Kettlebells are portable, so you can achieve amazing results from home without needing access to a full gym.

Plus, workouts with kettlebells are incredibly time-efficient. You can get a complete workout done in 30 minutes or less!

If you’re interested in learning more about how to effectively build strength and muscle using kettlebells, check out the 28-day Kettlebell Powerbuilding Challenge:

–>> 28-day KB Powerbuilding Challenge – Starts Monday, Dec 18th

It’s a one-of-a-kind program that I highly recommend!

Come join me on this exciting journey.

–Forest Vance, KettlebellBasics.net, ForestVanceTraining.com

Kettlebell Powerbuilding – Free Sample Workout

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What if you could combine the best of both worlds in your kettlebell training?

Experience lower-rep, heavier kettlebell exercises for maximum strength gains, along with higher-rep, slightly lighter exercises to build muscle and improve conditioning.

This is exactly what my new Kettlebell Powerbuilding program offers!

Join us as we kick off our exciting 28-day Challenge in just a few days. But first, here’s a sneak peek at a sample workout from our upcoming “Kettlebell Powerbuilding” course:

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Kettlebell Powerbuilding – Free Sample Workout

PART 1

Turkish Get Ups:

Do one rep on your right side. 

Do one rep on your left side. 

Increase the weight if possible and repeat. 

Increase the weight if possible again, and repeat two more times with your highest weight, for a total of four reps per side.

PART 2

Do 5 KB clean and presses (right side).
Do 5 KB clean and presses (left side).
Do 5 double KB front squats.

Rest 90-120 seconds.

Repeat this three more times for a total of four rounds of the circuit.

Then, finish by setting your timer, and completing as many reps as possible in 30 seconds of KB clean and press on each side, immediately followed by as many reps as possible in 60 seconds of double KB front squats.

PART 3

Do 15 two-hand KB swings. 
Do 12 push ups.

Rest 90-120 seconds.

Repeat this three more times for a total of four rounds of the circuit.

Then, finish by setting your timer, and getting as many KB snatch reps as you can in 30 seconds on the right side, then 30 seconds on the left side.

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The concept behind “kettlebell powerbuilding” is to integrate lower-repetition strength exercises with higher-repetition movements that contribute to muscle growth and enhanced conditioning.

If you’re intrigued by these principles and want access to the complete course, stay tuned. The 28-day Kettlebell Powerbuilding Challenge begins shortly, and registration opens officially tomorrow on December 12th!

– Forest Vance — ForestVanceTraining.com — KettlebellBasics.net

“Filthier Than Thou” – Filthy-50 KB Fat Burner WOD

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Yesterday’s sample workout from the Metabolic Madness Bundle offer got such a great response that I couldn’t resist sharing another one with you today 😉

The Filthy 50 is a challenging and intense workout that consists of 500 total reps across 10 different exercises. It is meant to be completed without much rest, with the goal of completing it as quickly as possible. While it may seem daunting, it provides an opportunity for you to push yourself and see how fast you can complete the workout!

*Check out this bundle that includes 19 workout plans designed to take your body composition and metabolic efficiency to a whole new level:

–> “Metabolic Madness” Bundle offer – 19 new Metabolic, HIIT, and Metcon Workout Plans

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“Filthier Than Thou” – Filthy-50 KB Fat Burner WOD

Perform 10 reps of each exercise, one after the other, with little to no rest for a total of 5 ROUNDS!

— Single / Double KB Deadlifts: 10 reps
— KB Clean and Press (5 per side)
— Abs Bicycles: 10 reps
— Single KB Swings (5 per side)
— KB Goblet Squats: 10 reps
— KB 1 arm Rows (5 per side) OR Inverted Rows: 10 reps
— KB 1 arm Rows (5 per side) OR Barbell Rows: 10 reps
— Push Ups: 10 reps
— Bodyweight Lunges OR Jumping Lunges (5 per side): 10 reps
— Lateral Jump Burpees: 10 reps

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These workouts are created by Funk Roberts, a former professional athlete turned Master Metabolic Trainer. Funk’s programs have helped individuals worldwide transform their bodies and fitness levels.

You can use these plans as your main workouts, add them to your existing routine, or even use them for intense “off-day” cardio sessions.

This offer is only available for a limited time. Grab your copy by clicking the link below:

–> “Metabolic Madness” Bundle offer – 19 new Metabolic, HIIT, and Metcon Workout Plans

Forest Vance, MS
Certified Personal Trainer
KettlebellBasics.net