What if you could combine the best of both worlds in your kettlebell training? That’s exactly what my new Kettlebell Powerbuilding program is all about. And you get it 100% FREE, when you pick up a copy of Kettlebell Isometrics, this week only:

–>> KB Isometrics + KB Powerbuilding – 2-for-1 Sale

“Powerbuilding” is all about getting strong AND adding lean muscle, all at the same time. Traditionally, it combines the best of both the powerlifting and bodybuilding worlds for the best results.

This got me thinking—could we create a powerbuilding-style program using kettlebells ONLY? Traditionally, you would focus on squatting, benching, and deadlifting, then add bodybuilding-style exercises on top of that. But what if we replaced those traditional movements with kettlebell exercises?

This way, you can achieve the same results at home, in less time, and with the joint-sparing benefits of kettlebells.

Check out a free sample kettlebell powerbuilding workout, then get the entire program FREE when you pick up a copy of

What if you could combine the best of both worlds in your kettlebell training? That’s exactly what my new Kettlebell Powerbuilding program is all about. And you get it 100% FREE, when you pick up a copy of Kettlebell Isometrics, this week only:

–>> KB Isometrics + KB Powerbuilding – 2-for-1 Sale

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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: Strength Circuit

• 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.
• 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: Conditioning Circuit

• 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.
• 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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Kettlebell Powerbuilding is one of my PERSONAL favorite all-time programs that I have created. It will help you gain all-around functional strength, sculpt your body and take your performance to new heights. Plus, it’s the perfect program to do once you are finished with KB Isometrics.

It sells on my website separately for $29.

But I am including it – in ADDITION to KB Isometrics – 100% FREE when you purchase today.

*This bonus is included for a limited time ONLY – buy now to get the deal!*

–>> KB Isometrics + KB Powerbuilding – 2-for-1 Sale

– Forest Vance — ForestVanceTraining.com — KettlebellBasics.net

Did you know there are two main types of isometric exercise? Let’s break it down:

Yielding Isometrics: This type is holding a position and resisting movement. Think of a plank—your core, shoulders, legs and pretty much every muscle in your body is engaged to keep you stable. Yielding isometrics are safe on your joints because there is no movement and they also strengthen the stabilizing muscles that protect your joints in other dynamic exercises. By adding yielding isometrics to your routine you’re reinforcing the foundational strength that supports all your other movements and reducing the risk of injury.

Overcoming Isometrics: On the other hand, overcoming isometrics is exerting force against an immovable object—like pushing against a wall or pressing a barbell into the safety pins of a squat rack that won’t budge. This type of isometric exercise forces your body to use the most amount of muscle fibers, resulting in maximum muscle activation. From a scientific perspective overcoming isometrics are great for nervous system stimulation. They teach your nervous system to engage your muscles as fast and as hard as possible which can break through strength plateaus and improve your performance in dynamic lifts.

By combining these two types of isometrics with kettlebell training you’re getting a workout that builds raw strength and muscle and also improves joint stability, muscle endurance and overall physical performance. Here’s a sample from my Kettlebell-Isometrics course—check it out then grab the full program here.

Main Circuit – 3 rounds. Rest 30 seconds between exercises, 45 seconds between rounds.

1. Towel ISO Deadlift – 20 seconds
2. Double KB Suitcase Deadlift – 10 reps (Women: 16k+, Men: 24k+, uneven weights okay)
3. 1-Arm KB Rows – 10 reps + 1-Arm Row Hold – 20 seconds (Women: 12k+, Men: 20k+)
4. ISO Bridge with 1-Arm Floor Press – 8 reps each side (Women: 12k+, Men: 20k+)
5. ISO Split Squat with KB Chest Press Out – 30 seconds each side (Women: 12k+, Men: 20k+)

Finisher – Complete each exercise for specified time, rest 15 seconds between exercises, 30 seconds between rounds. 3 rounds.

1. ISO Box Step Down (modify with Squat hold to lunge tap down) – 20 seconds each side
2. Power Box Step Ups (modify with jump squats or fast squats) – 40 seconds
3. Decline Bodyweight Renegade Row – 30 seconds
4. Decline Mountain Jumper – 30 seconds

If you liked this workout you’ll love Kettlebell-Isometrics. PLUS it’s 2-for-1 this week—you’ll also get Kettlebell Powerbuilding with your purchase! This is a deal you can’t refuse. Get all the details and order here.

— Forest

I wanted to share a new KB Press/Squat/Row/Burpee Complex with you. This is part of the Kettlebell workout plan we’re doing this month at FVT, and let me tell you, it’s surprisingly tough!

Now, a quick disclaimer: though I share sample workouts, this doesn’t mean that you should create a workout plan by just randomly piecing them together. You need a well-structured program that accounts for your training schedule, ensures proper recovery, and balances muscle groups to optimize development and prevent injury.

That’s why I recommend, if you’re local, reaching out to us to see how we can help with one of our personal training programs. We will custom design not just a single one-off workout, but a complete training plan designed just for you. Reply directly to this message!

If you’re not in the Lee’s Summit, MO area, check out Extreme KB Conditioning—my newest online, home-based kettlebell program. This program is not quite as individualized, but it does incorporate all the elements that a solid training plan should such as progressive overload, proper recovery, and more. We start together as a group this week, and you can sign up here –>> Extreme KB Cardio Conditioning 2.0

Okay, now here’s the sample workout:

KB Press/Squat/Row/Burpee Complex

Do as many reps as you can of each exercise in 30 seconds. Rest for 5 seconds between moves. Complete 4 rounds total:

— KB Press (right side)
— KB Rack Squat (right side)
— KB 1-Arm Row (right side)
— KB Press (left side)
— KB Rack Squat (left side)
— KB 1-Arm Row (left side)
— Burpees

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If you’re local, reach out to us to see how we can help with one of our personal training programs. We will custom design not just a single one-off workout, but a complete training plan designed just for you. Reply directly to this message.

If you’re not in the Lee’s Summit, MO area, check out Extreme KB Conditioning—my newest online, home-based kettlebell program. This program is not quite as individualized, but it does incorporate all the elements that a solid training plan should such as progressive overload, proper recovery, and more. We start together as a group this week, and you can sign up here: Extreme KB Cardio Conditioning 2.0

— Forest Vance
MS – Human Movement
Kettlebell Expert
Over 40 Specialist
ForestVanceTraining.com
KettlebellBasics.net

Sick of boring cardio?

Kettlebells are an AWESOME way to enhance your heart health while ACTUALLY ENJOYING your workout.

Our 28 day Kettlebell Cardio Challenge is coming up and we’re opening sign-ups this week.

Stay tuned!

In the meantime, give the sample workout below a shot.

–Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

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19-min “Beat the Clock” KB Cardio Workout

— 12 pushups
— 20 one-arm kettlebell swings (10 R / 10 L)
— 5 windmills per side
— 8 goblet lunges per side

This workout works on a “beat-the-clock” format: When the clock starts, go to the exercise indicated. At the beginning of each minute, start a new set. Your rest is the time remaining after you complete the exercise but before the top of the next minute.

For example, do 12 pushups. It will take you 30 seconds—you’ll have 30 seconds of rest until the swings start in the next minute. If it takes you 10 seconds, you’ll have 50 seconds of rest. If it takes you 45 seconds, you’ll have 15 seconds of rest and so on.

Do four of the sequence, working in this work-to-rest pattern.

This kettlebell complex was inspired by Keanu Reeves’ endless training for the role of John Wick. With this workout, you will know exactly how it feels to be that non-stop assassin—endurance, strength, and mental toughness. This workout epitomizes the intensity, power, and agility Reeves brought to the iconic character who just would not stop, who would not be outdone at hand-to-hand combat.

🔥 “John Wick” Kettlebell Complex 🔥

5 rounds for time:

— 5 One-Arm Kettlebell Press (Right Side)
— 5 One-Arm Kettlebell Rack Squats (Right Side)
— 5 One-Arm Kettlebell Swings (Right Side)
— 5 One-Arm Kettlebell Press (Left Side)
— 5 One-Arm Kettlebell Rack Squats (Left Side)
— 5 One-Arm Kettlebell Swings (Left Side)
— 7 Burpees

At the end of all this torture, you will feel just like that unstoppable force—the “John Wick” Kettlebell Complex gets you cranked up to face whatever challenge is hurled your way!

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subscriber@example.com –

I’m on the lookout for 5 highly motivated people who want to nail the fundamentals of kettlebells, build raw strength, and lose as much as 12% bodyweight in just the next 12 weeks using my “KB Fit Over 40” 1-on-1 online coaching program.

Would you be interested in joining me? Reply directly to this message with the word YES and I’ll get you all the details!

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

28-day KB Body Revival is an even more intermediate-level program. Be strong, be safe and be functionally fit, no matter your age. And it’s yours free when you grab a copy of Lifetime Kettlebell Fitness this week:

–>> Lifetime KB Fitness + Over-50 KB Revolution + KB Body Revival 3-for-1 sale

Check out this sample workout from the program:

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28 Day KB Body Revival – Week 2 / Workout A

PART 1-set your timer for 30 second intervals. Do 5 goblet squats at the start of each interval. Your rest is the time between when you finish your set and the timer goes off again. Do 6 sets total.

PART 2 – do 3 rounds as fast as possible:

• 6 snatch – right side
• 12 mountain climbers (per side)
• 6 snatch OR 12 1 arm swing – left side
• 12 opposite shoulder touch
• 6 snatch OR 12 1 arm swing – right side
• Side plank hold – 35 seconds – right side
• 6 snatch OR 12 1 arm swing – left side
• Side plank hold – 35 seconds – left side https://youtu.be/E3pAkjKnJ4o

*Recommended KB weight – squats / swings / snatches – 12k/16k (ladies); 20/24k (gents)

FINISHER – Complete the exercise couplet 7 times:

• Star Jumps (15 secs), rest 10 secs
• Plank (15 secs), rest 10 secs

28-day KB Body Revival: an intermediate-level program to help you get strong, stay injury-free, and functional at any age. And it comes as a free bonus when you take action on your copy of Lifetime Kettlebell Fitness:

–>> Lifetime KB Fitness + Over-50 KB Revolution + KB Body Revival 3-for-1 sale

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

Research shows that our physiological peak is usually reached in the mid-to-late 30s and then “normal aging” begins.

After peak, a steady 1%–1.5% decline per year in various physiological functions occurs until the mid-to-late 60s. At that point the decline becomes exponential, with each year showing a higher percentage of decline than the previous year.

At these rates, untrained sedentary 70 year olds might expect to have 50%–65% of their 35 year old capacity (Lavin et al. 2019). The good news is that high performing masters athletes seem to slow this down by half, so they can have 70%–82% of their 35 year old capacity at 70.

How to Slow Down Aging with KBs

In Lifetime Kettlebell Fitness we focus on:

• High-intensity interval training (HIIT) to improve overall cardiovascular function.
• Multijoint free-weight exercises to stabilize movement while lifting.
• Resistance training as the most important variable in maintaining peak capacity.
• Time for rest and recovery in the program.
• Progressive overload as the foundation of all training.

Sample Anti-Aging KB Workout

Here’s a sample workout. For full benefits get the full Lifetime KB Fitness program which includes HIIT workouts for non-kettlebell days, progressive overload with increasing intensity, and the right balance of work and recovery days, all laid out for you.

Instructions:

• Do as many reps as you can of each exercise in 40 seconds.
• Rest for 20 seconds between exercises.
• Rest for 1 minute between rounds.
• Do 3 rounds total.

Exercises:

1. KB Swings (Round 1: Two-hand; Round 2: One-hand; Round 3: Hand-to-hand)
2. Eccentric-focus Push-ups (Take 3 seconds to lower to the floor on every rep)
3. KB Tactical Lunges (Alternate right/left steps and pass the kettlebell between the legs on each rep)
4. KB One-arm Rows or Recline Rows or Chin-ups
5. “Friendly” Lower-impact Burpees (Step back, push-up, step forward, hands to the sky)

Conclusion

Workouts for older adults should NOT be a “watered-down” version of what you did before. They should be designed specifically for your needs and goals. Get the full plan here:

–>> Lifetime KB Fitness + Over-50 KB Revolution + KB Body Revival 3-for-1 sale

Happy training!

–Forest Vance KettlebellBasics Master of Science, Human Movement Kettlebell Expert

Reference:

Lavin, K. M., Perkins, R. K., Jemiolo, B., Raue, U., Bagley, J. R., & Trappe, S. W. (2019). Effects of aging and lifelong aerobic exercise on basal and exercise-induced inflammation. Journal of Applied Physiology, 127(5), 1506-1514.