Isometrics + Kettlebells – Week 3 / Workout 2

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Check out this sample workout from my newest Isometrics + Kettlebells: 4-Week Workout Plan:

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Isometrics + Kettlebells – Week 3 / Workout 2

PART 1  – Do as many reps as you can of exercise 1 in 45 seconds. Rest for 15 seconds. Do as many reps as you can of exercise 2 in 45 seconds. Rest for 15 seconds. Repeat for four rounds total:

  • Single arm KB press (22.5 sec per side) (recommended weight = 16/20k men – 8/12k women)
  • ISO – Warrior III (22.5 sec per side)

PART 2 – Do as many rounds as you can of the circuit below in 9 minutes:

  • 8 walking lunges (w/ double KBs at sides) (per leg) (recommended weight = 12/16k men – 8/12k women) (do same leg for consecutive reps this week)
  • 15 recline rows OR 8 one arm KB rows per side (recommended weight = 16/20k men – 8/12k women)
  • :5-:30 ISO – chin up holds (go as long as you can!) OR :15 sec holds at TOP of KB row (try to beat your time from last week!)

PART 3 – Do as many rounds as you can of the circuit below in 8 minutes:

  • 5 one arm KB swings OR 5 high pulls OR 5 snatches per side (recommended weight = 16/20k men – 8/12k women) (challenge yourself to progress!)
  • 8 spider climbs (per side) – add a push up
  • :30 ISO – superhero hold

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Isometrics + Kettlebells: 4-Week Workout Plan

The hook:

Learn how to use the unique combination of kettlebells and isometrics to preserve your joints, forge new lean muscle, and cut your recovery time in half!

Author:

Forest Vance

What you get:

— Kettlebell Isometrics: 4-week training plan
— Kettlebell Isometrics 2.0: Free 4-week bonus plan
— Kettlebell Mobility Challenge: Learn to reduce pain and enhance recovery – free bonus
— Sport Yoga Series 2.0: Access 2022’s special series, originally $99 – free bonus
— Do 5 One Arm Push Ups: Mini course to master this skill – free bonus​​​​​​​

Access to the Kettlebell Isometrics main program:

–> Access to Isometrics + Kettlebells: 4-Week Workout Plan

To your success! –

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

10-minute KB Press/Lunge/Swing + Burpee Finisher

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One of the training formats I love the most for 40-and-ups looks like this:

  • total workout time = approx 30-45 minutes
  • 10-15 minutes (split between warm up and cool down) is flexibility / mobility / movement work
  • 10-15 minutes is dedicated strength work (lower 5-12 ish Rep range, using progressively heavier weights / exercise difficulty / over time)
  • 10-15 minutes is metabolic conditioning work – like the kettlebell finisher I’m sharing with you today

This is the format I use in the training plans I have on sale this weekend for my birthday celebration:

-> Kettlebell Isometrics

-> “300” Spartan Kettlebell Challenge

-> Kettlebell 5×5 Method

Try this 10-minute KB Press/Lunge/Swing + Burpee Finisher at the end of your next strength session, and see just how powerful it can be!

Press/Lunge/Swing + Burpee Finisher

– 5 KB press right

– 5 KB rack lunge right

– 10 1-arm KB swing right

– 5 KB press left

– 5 KB rack lunge left

– 10 1-arm KB swing left

– 5 burpees

Do 5 rounds as fast as possible!

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If you liked this workout, check out the training plans I have on sale this weekend for my birthday celebration:

-> Kettlebell Isometrics

-> “300” Spartan Kettlebell Challenge

-> Kettlebell 5×5 Method

-Forest Vance @ KettlebellBasics.net

“300” Kettlebell Challenge 2.0 (free workout inside)

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“300” Kettlebell Challenge 2.0 – free sample workout: “300” Kettlebell Challenge 2.0

Check out this free sample workout from my “300” KB Challenge, and grab the full program at the link below while it’s on sale
to celebrate my birthday this week: “300” Kettlebell Challenge 2.0

You’ll unleash your inner warrior and get a ripped Spartan body, in just 42 days!

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“300” Kettlebell Challenge – free sample workout

  • 5 1-arm kettlebell Clean and Squat right (12k women/20k men)
  • 5 1-arm kettlebell Clean and Squat left (12k women/20k men)
  • 5 Bottoms Up Kettlebell press right (8k women/12k men)
  • 5 Bottoms Up Kettlebell press left (8k women/12k men)
  • 10/ea Side stepping Kettlebell Swing (20 swings total) (16k Women/24k)
  • 10/total Plank to push-ups (up, up, down, down =1 rep. Make sure to even out which hand leads)
  • 5 1-arm kettlebell racked rear lunges right (12k women/20k men)
  • 5 1-arm kettlebell racked rear lunges left (12k women/20k men)

Complete 5 rounds for time

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Grab the full “300” Kettlebell Challenge program at this link while it’s on sale
to celebrate my birthday this week: “300” Kettlebell Challenge 2.0

-Forest Vance
KettlebellBasics.net

(video) Pull Up Form Tip – Eye Position

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Pull ups are one of the best all-around moves for increasing your upper body strength, and overall fitness level.

They are a natural movement pattern of human beings!, not to mention basic and old-school.

When it comes to cranking out more, small form tips like the one we cover in today’s video can make a huge difference.

Today’s tip is about your eyes – that is, where you are looking during the exercise – and how that impacts the position of the rest of your body during the movement, the muscles you end up activating, and the “rhythm” you get into during your set.

Watch the video, try the tip in your next pull up workout, and let me know how it helps!

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
KettlebellBasics.net

PS – If you’re stuck and can’t seem to make progress towards your pull-up goals, odds are you’re 
performing exercises that will NOT improve your ability to perform more pull-ups.

Exercises such as:

– Lat Pull Downs
– Band-Assisted Pull-Ups
– Machine-Assisted “Gravitron” Pull-Ups
– Bodyweight Rows

Do NOT have much, if ANY, carry-over to actually helping you to do more pull-ups.

(Don’t get me wrong – these are fine exercises in their own right, and I use them regularly in my programs!… it’s just 
important to know they they are not necessarily going to help you do more pull-ups, if that is your goal.)

If you want to improve your pull-ups, here’s what I recommend you try instead:

-> the “Physique Zero” Pull Up Progression Method

It’s called the “Physique Zero” Pull Up Progression Method, and it’s actually a free BONUS program you get when
you pick up a copy of the Physique Zero course.

Here’s how it’s set up:

1 – You “test out” at the beginning of the program. This helps you set a starting point, as well as a goal for 
the end of the routine.

2 – You pick the “phase” to start at, depending on if you are just getting started, more intermediate, 
or even more advanced. There are 10 levels total to progress through.

I followed a very similar routine, that used basically identical principles, to take my pull up total from 6
to 13 in about 10 weeks, leading up to the last Tactical Strength Challenge I competed in.

If you are looking to do more pull ups, this is a great resource I recommend you check out…
plus, you get a full at-home bodyweight strength program to go with it!

Details and order now at the link below:

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

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

Deck of Pain – Bodyweight Challenge Workout

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The “Deck of Pain” is a tough and fun way to build muscle, burn fat, and develop superhuman conditioning.

Plus, you can do it anytime, anywhere, with minimal-to-zero equipment.

(A lot like the Physique Zero – 12-week Bodyweight Strength Plan for 40s/50s/60s+ we’ve been talking about this week!)

If you’re up for the challenge, here’s how it works:

1 – Grab a standard deck of 52 cards and assign one of the exercises below (or a variation) to each suit:

— Clubs – Squats

— Spades – Push Ups

— Hearts – Pull Ups or Inverted Rows

— Diamonds – Hanging or Lying Leg Raises

2 – Start drawing cards from the top and let the fun begin. The suit on the card determines the exercise, while the number tells you the number of reps to perform. Face cards count as 10, and aces count as 11.

3 – Keep drawing cards and performing the corresponding movements until you’ve completed the entire deck.

Give it a go, let me know how you do.

And if you like this workout, you’ll LOVE Physique Zero – 12-week Bodyweight Strength Plan for 40s/50s/60s+.

Keep up the great work –

— Forest Vance, KettlebellBasics.net

(video) Tip That Will Instantly Improve Your Kettlebell Snatch Technique

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*Today’s post is sponsored by: the 20 Pounds in 6 Weeks Kettlebell Challenge

Starts Monday, April 8th – Last Call, Sign Up Now!

-> 20 Pounds in 6 Weeks Kettlebell Challenge

==

If you’re looking for a way to ease up on your body and joints while still being able to perform kettlebell snatches effectively, then today’s tip is for you!

Instead of bringing the kettlebell all the way overhead and then flipping it back down before each rep, try lowering it to your shoulder in between reps.

This will help take some of the strain off of your body, especially if you’re working with heavier weights.

Be aware that if you’re taking the RKC or SFG snatch test, this method is not allowed… in your regular training however it is a great option to work in! Check out the video that walks you through the technique for this tip here:

-> https://youtu.be/5TgX1AsfpfM?si=L1CRlblHnVmrd6ba

Thanks for reading and I hope this tip helps improve your form!

– Forest Vance KettlebellBasics.net

custom meal plan

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In today’s message, I am going to provide you with a quick outline of how to create a custom meal plan to help you reach your goals!

*If you have any questions, find this process a bit too complex, or simply prefer us to handle it for you, the next 7 people to sign up for the 20 in 6 Kettlebell Challenge will receive a custom meal plan FREE of charge – learn more and sign up here.

STEP 1 – Determine Your Goals

What is your #1 goal for the next 30/60/90 days? This initial step is crucial as it helps us understand if you aim to lose fat and at what rate, which will determine the necessary daily calorie deficit.

There’s a bit of an art to this step because if we set the bar too low initially, you WILL lose weight rapidly – but you’ll feel miserable and likely struggle to adhere to the plan. Conversely, if we don’t cut enough, you won’t see significant weight loss. Thus, precision is key.

STEP 2 – Utilize a Calculator to Determine Your Starting Calorie and Macro Targets

Numerous online calculators take into account factors such as your age, weight, body composition, activity level, and weight loss goals.

STEP 3 – Build a Meal Plan Based on Your Calorie and Macro Goals

Craft a meal plan tailored to your specific preferences and meal timings, also taking into account your specific calorie and macro targets from the last step. I recommend a moderate amount of variation – three options for breakfast, lunch, dinner, and two snacks per day strike a balance between variety and simplicity. This approach ensures you experience some diversity without overwhelming yourself with numerous meal and snack types.

That’s how we create your custom meal plan in a nutshell! Follow these steps, and you’re well on your way to success!

If you have any questions, find this process a bit too complex, or prefer us to handle it for you, remember that the next 7 people to sign up for the 20 in 6 Kettlebell Challenge will receive a custom meal plan FREE of charge – learn more and sign up here.

-Forest Vance KettlebellBasics.net – ForestVanceTraining.com

20-min Total Body KB Cardio Circuit

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A lot of people think you need to work out for 45-60 minutes, six days per week to lose body fat.

With a specific and well-designed kettlebell plan, that is simply just not true!

Paired with a sensible nutrition approach, you can absolutely lose fat fast, working out with kettlebells for just 20-30 minutes, 3-4 times per week.

This is exactly what we do in the 20 pounds in 6 weeks Kettlebell Challenge (in fact, for the next 12 people to sign up, I’ll even create you a fully customized meal plan!).

Try this sample 20-min Total Body KB Cardio Circuit, then go sign up for the Challenge here:

-> 20 in 6 Kettlebell Challenge

20-min Total Body KB Cardio Circuit

Do three rounds of the circuit below as fast as possible:

  • 10 two hand KB swing (recommended weight = 12-16k women / 20-24k men)
  • 5 alternating reverse lunges (recommended weight = 8-12k women / 16-20k men)
  • 8 push ups
  • 12 recline rows OR single arm KB rows (recommended weight = 8-12k women / 16-20k men)
  • 30 jumping jacks
  • 5 one arm KB swings per side (recommended weight = 12-16k women / 20-24k men)
  • 5 side lunges per side (recommended weight = 8-12k women / 16-20k men)
  • 8 close grip push ups
  • 12 reverse grip recline rows OR reverse grip single arm KB rows (recommended weight = 8-12k women / 16-20k men)
  • 30 high knees

Try this sample 20-min Total Body KB Cardio Circuit, then go sign up for the Challenge here:

-> 20 in 6 Kettlebell Challenge

-Forest Vance — KettlebellBasics.net — Forest Vance training.com

1000 Calorie “20 in 6” Kettlebell AMRAP + HIIT Workout

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If you’re looking to lose fat quickly, like in our upcoming “20 pounds in 6 weeks” 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:

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1000 Calorie Kettlebell AMRAP + HIIT Workout

PART 1 – 25-min KETTLEBELL AMRAP (approx 513 calories total):

Complete the prescribed number of reps of the first exercise. Taking as little rest as possible, complete the prescribed number of reps of the second exercise. Repeat in the same fashion for the full kettlebell circuit. Go back to the top and do as many rounds as you can in 25 minutes:

– 20 KB swings – your choice of two hand, one hand, or hand-to-hand
– 12 push ups – regular, narrow, or wide grip
– alternating reverse lunges – add KB in goblet position depending on your fitness level / goals
– one-arm KB rows (palms in 1st round; palms forward 2nd round; palms backwards 3rd round; palms in 4th round)
– V-sit hold – 45 seconds

PART 2 – 25-min CORE + HIIT (approx 540 calories total):

Do as many reps as you can of each exercise in 50 seconds. Rest for 10 seconds between moves. Rest for one minute between rounds. Do 4 rounds total:

– jog outdoors / on a treadmill / jumping jacks / jump rope / your choice of cardio
– plank / side plank (alternate each round)
– side shuffles (make sure to balance moving in both directions!)
– “reverse snow angels”
– burpees – modify for your fitness level / goals / etc

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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.

Give that a try, then go sign up for the 20 in 6 Challenge when we open registration later this week!

-Forest Vance – ForestVanceTraining.com – KettlebellBasics.net

Sample Kettlebell Boot Camp Workout

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Here is a sample workout from the Kettlebell Boot Camp Workouts course, on sale now:

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Sample Kettlebell Boot Camp Workout

Warm Up

Start your boot camp with a kettlebell dynamic warm up like this one:

8 KB halos (each way)
8 KB slingshots (each way)
8 KB figure eights (each way)

Part 1: Kettlebell/body weight strength circuit

15x two hand KB swings
7x burpees

Get as many rounds of this circuit as you can in five minutes.

Part 2: Kettlebell cardio conditioning circuit

10 KB squat cleans
5 KB renegade rows (each arm)
10 walking overhead KB lunge

​​​​​​​Get as many rounds as you can of this circuit in ten minutes.

Part 3: Kettlebell abs circuit

1/4 Turkish get ups
plank hold

Do as many reps as you can of each exercise in 30 seconds (per side on the get ups). Rest for 15 seconds between 
moves. Do 3 rounds total.

Cooldown

Finish with about 5 minutes of corrective work (planks, hip bridges, etc.) and another 5 minutes of static stretching.

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Quick, efficient, and HIGHLY effective.

For 61 more kettlebell workouts like this one, I recommend you check out:

=> Kettlebell Boot Camp Workouts

Train hard, talk soon! –

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