3 Great Suspension Trainer Exercises For Abs

Suspension trainers are the perfect compliment to your kettlebell training.

One of the reasons suspension trainers and kettlebells go together like pieces of a puzzle is because suspension trainers give you great, unique, new and fun ways to work your abs.

If you’re looking to blast your belly fat, then these 3 killer suspension trainer exercises are for you. Let’s get to it!

*If you like these suspension trainer ab exercises, you’ll LOVE Suspension Revolution 2.0. Suspension Revolution 2.0 is a great course that provides 27 full workouts and 191 different exercises to choose from. Learn more at the link below:

-> Suspension Revolution 2.0

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3 Great Suspension Trainer Exercises For Abs

The Atomic Push-Up

The Atomic Push-Ups using TRX will have you feeling the burn! Not only does this killer core exercise blast your abs but it also works your shoulders, chest and hip flexors. If you’re a beginner, don’t feel discouraged: just knock out the push-ups with your knees on the ground.

Hamstring Runners

These look like a mountain climber on your back, targeting those hamstrings. Plus, because you’re in the hip raise position, you’ll be feeling the fire in your glutes, lower back, AND core. Want to level up? Move your feet away from the anchor point to increase resistance. To make it easier, bring both legs in together.

Suspension Trainer Side Planks

This exercise is awesome for working your abs, especially those tough to target obliques. But here’s the thing: with suspension trainer side planks, you’re really taking it to the next level, because your feet aren’t stable on the floor.

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If you’re looking for a great way to work your abs, suspension training is a great option. These three exercises are a great starting point. If you’re looking for even more exercises, Suspension Revolution 2.0 is a great course that provides 27 full workouts and 191 different exercises to choose from. Learn more at the link below:

-> Suspension Revolution 2.0

-Forest Vance, KettlebellBasics.net

24-min Kettlebell + Suspension Trainer Total Body Workout

When asked to recommend equipment for a home workout setup, my first suggestion is always kettlebells. Not only do kettlebells enable you to build lean muscle and burn fat within 20-30 minutes, but they are also very compact.

But the second item that I often recommend is a suspension trainer. Suspension trainers are incredibly versatile and portable pieces of exercise equipment, suitable for beginner, intermediate and advanced bodyweight exercises like push ups, squats and lunges. Plus, they provide an instability which promotes functional movement and core stability––making them an ideal supplement to your kettlebell training.

If you’re looking for an all-inclusive program with various exercises that compliment your kettlebell training, then I highly recommend Suspension Revolution 2.0. This course provides 27 full suspension training workouts and 191 suspension exercises to choose from!

Try this 24-min Kettlebell + Suspension Trainer Total Body Workout workout inspired by Suspension Revolution 2.0, then go get the full program at the link below:

-> Suspension Revolution 2.0

-Forest and the FVT Team at KettlebellBasics.net

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24-min Kettlebell + Suspension Trainer Total Body Workout

PART 1 – Get as many rounds as you can in 7 minutes of:

  • 12 KB Goblet Narrow-Stance Squat
  • 8 suspension trainer knee tucks

PART 2 – Get as many rounds as you can in 7 minutes of:

  • 20 suspension trainer rows
  • 10 alternating lunge jumps OR 10 quick alternating reverse lunges / w/ explosion

PART 3 – Do the following circuit 2 times, resting for 60 secs between circuits. Each exercise is to be performed for 45 seconds, resting 15 seconds between moves:

  • Two hand KB swings
  • suspension trainer side planks (22.5 secs per side)
  • Side to side lunges
  • suspension trainer ab roll outs

*See detailed descriptions of how to perform the moves listed in today’s workout plus MANY more in the full Suspension Revolution course HERE.

Kettlebell-Isometrics: Week 2 / Workout 2 (free sample)

I really love kettlebell isometrics!

It’s such a fun and unique program.

Plus, you get all the fat shredding, conditioning benefits of kettlebells combined with the isometrics that are so great for your joints and recovery.

Check out this sample workout from week 2 of the program, then grab your copy of the full course HERE while it’s on launch sale this week.

Kettlebell Isometrics – Week 2 / Workout 2

PART 1 – Do as many reps as you can of exercise 1 in 60 seconds. Rest for 15 seconds. Do as many reps as you can of exercise 2 in 60 seconds. Rest for 15 seconds. Repeat for three rounds total:

— Single arm KB press (30 sec per side) (recommended weight = 16/20k men – 8/12k women)

— ISO – Warrior III (30 sec per side)

PART 2 – Do as many rounds as you can of the circuit below in 8 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)

— :30 ISO – superhero hold

Try this sample workout from week 2 of the Kettlebell Isometrics program, then grab your copy of the full course at the link below while it’s on launch sale this week:

–>> KB-Isometrics

-Forest Vance, KettlebellBasics.net

Kettlebell Isometrics – Week 2 / Workout 2

I really love kettlebell isometrics!

It’s such a fun and unique program.

Plus, you get all the fat shredding, conditioning benefits of kettlebells combined with the isometrics that are so great for your joints and recovery.

Check out this sample workout from week 2 of the program, then grab your copy of the full course HERE while it’s on launch sale this week:

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Kettlebell Isometrics – Week 2 / Workout 2

PART 1  – Do as many reps as you can of exercise 1 in 60 seconds. Rest for 15 seconds. Do as many reps as you can of exercise 2 in 60 seconds. Rest for 15 seconds. Repeat for three rounds total:

  • Single arm KB press (30 sec per side) (recommended weight = 16/20k men – 8/12k women)
  • ISO – Warrior III (30 sec per side)

PART 2 – Do as many rounds as you can of the circuit below in 8 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)
  • :30 ISO – superhero hold

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Try this sample workout from week 2 of the Kettlebell Isometrics program, then grab your copy of the full course at the link below while it’s on launch sale this week:

–>> Kettlebell Isometrics

-Forest Vance, KettlebellBasics.net

7-min Kettlebell Isometrics Workout (free sample)

If you’re looking for a great way to torch body fat, build new lean muscle, improve your cardio, and more, you’re going to love my new Kettlebell Isometrics course. This course is packed with everything you need to know to get amazing results.

We’re going to add the stabilization and recovery-enhancing benefits of isometrics with your beloved KBs, and we’re doing it in a totally new and different way that you’ve never seen before. I’m pretty sure there is nothing like it out there on the market, anywhere else.

Try this circuit below – this is part of one of the workouts from the program. You could do it as a finisher to really blast your legs at the end of a session, or even as a stand-alone workout to torch your lower body in a short amount of time:

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7-min Kettlebell Isometrics Workout (free sample)

Do as many rounds as you can of the circuit below in 7 minutes:

— 5 KB goblet step ups OR alternating KB goblet lunges (recommended weight = 12/16k men – 8/12k women)
— 10 squat jumps
— 15 two hand KB swings (recommended weight = 20/24k men – 12/16k women)
— :30 ISO – low squat holds

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This Kettlebell Isometrics workout was just a taste of what’s to come. The full course goes on sale later this week, so stay tuned!

– Forest and the FVT team @ KettlebellBasics.net

Homemade Protein Bars (recipe)

If you’re like me, you love protein bars.

I could easily eat two or three per day!

But, a lot of commercial protein bars are loaded with sugar, and they can be pretty pricey.

That’s why I wanted to share this homemade protein bars recipe with you!

It’s one of my favorites, and it’s a perfect grab-and-go snack for after your workout or any time. These bars have all the good stuff and none of the bad. Plus, they cost less than 50 cents per bar to make!

Give them a try and let me know what you think:

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Homemade Protein Bars – from the “Anabolic Cooking” cookbook

Makes 5 Bars

Ingredients:

— 6-8 scoops chocolate protein powder

— 1 cup oatmeal

— 1/3 cup natural peanut butter

— 3 tbsp honey

— 1/2 cup 1% milk

— 3 tbsp crushed peanuts

Directions

— Mix together the protein powder, oatmeal, peanut butter, honey and milk.

— Form into 5 bars and then roll in the crushed peanuts to finish.

— Place in the fridge for about 30 mins

Nutritional Facts

(Per Serving – 1 Bar)

— Calories: 452

— Protein: 50g

— Carbohydrates: 36g

— Fat: 12g

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Since the end of 2006, when I started working full time in the fitness industry, I have had conversations with clients most every working day who are looking to lose fat.

I can’t tell you how many times people are pretty dialed in with their kettlebell workouts, but they are just not getting the fat loss results, and they can’t figure out why.

Nine times out of ten, it comes down to nutrition. This is the missing puzzle piece from most people’s kettlebell fitness program.

And here’s the thing – the short-term diets DO work to get you quick results.

But you always have to remember – however you GET to your goals, that’s how you have to MAINTAIN them.

That’s why it’s so important to find an approach that is going to be manageable with your lifestyle, and do-able for you for the long term.

Learning how to make a few healthy, tasty recipes that are going to work for you and your family goes a LONG way towards that.

That’s why I love Anabolic Cooking.

It’s a nutrition program that’s based around meals that you’re going to actually like to eat.

There are over 200 recipes that you can pick from!…

Here are a few of my personal favorites:

— Vanilla Cream Oatmeal
— High Protein Pancakes
— Classic Denver Omelette
— Grilled Turkey Club
— Grilled Tex Mex Chicken
— Beef Teriyaki
— 15 Quick n Easy Tuna Recipes

Following these simple and delicious recipes make it easy to lose fat and maintain your lean physique, in a way that is sustainable for your lifestyle.

Check out the program and pick up a copy here -> “Anabolic Cooking”

I highly recommend it!

Cheers-

– Forest and the FVT Team at KettlebellBasics.net

How To Do The “Couch” Stretch For Tight Hips

If your hips are anything like mine, they’re always tight. I’m not sure if it’s from heavy lifting, running, or just sitting at a desk all day, but whatever the reason, I definitely feel it when I don’t stay on top of my flexibility and mobility.

The “couch stretch” is a great stretch for tight hips, and the best part is that you can do it while you’re watching your favorite TV show!

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THE COUCH STRETCH

– Start by standing in front of a couch or chair
– Put your back foot on the couch and keep your front leg on the ground
– Drop your back knee to the floor
– Point the back toe
– Squeeze your glutes, and the glute of the up leg in particular, to stabilize your lower back and correctly position the hip joint
– With the butt squeezed, dril the front of the hip towards the ground
– Work on this daily for at least 60 seconds per side

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If you want to improve your hip flexors, try doing the Couch Stretch every day for a week. Just 60 seconds each leg, each day. You’ll probably notice a difference after a week of doing this. But if you still feel like your hip flexors are too tight, you might need to do more than just this stretch. If you are looking for a full routine to help with your tight hip flexors, I also recommend you check out:

–>> complete Hip Mobility routine 🤸

– Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

PS – If you spend a lot of time sitting, you’re probably familiar with tight hips. This is because your body tends to adapt to the postures and movement patterns that you do most often.

Tight hips can be a real problem, causing joint pain, bad posture, reduced workout performance, and more.

To help loosen up tight hips, people often try static stretches, rolling around with a tennis ball, or other methods. But these methods don’t usually work very well and can even make the problem worse.

The best way to loosen up the hips is to attack the muscle from a variety of angles using different exercises and stretching techniques. This allows you to “unpack” the muscle in the right way. Some of these techniques include:

  • PNF stretching
  • Dynamic stretching
  • 3-dimensional core stability exercises
  • Mobility exercises
  • Fascia stretching
  • Muscle activation movements

The last thing you need to do is figure out how to combine all of these methods effectively. Fortunately, I have the perfect solution for you. Just follow the Hip Mobility routine linked below and you’ll be feeling better in no time. It’s a practical, easy-to-follow program that will help you release your hip flexors for more strength, better health, and all-day energy. You can get all the details and start right away at the link below:

-> complete Hip Mobility routine 🤸

15-min Cardio / Fat Shred Double KB AMRAP

I had a great workout this morning!

First, I did two rounds of this bodyweight circuit at about 50% speed to warm up:

— jumping jacks
— prisoner squats
— push ups
— bent over DB rows

Then, I did 5 sets of 5 reps on the trap bar deadlift for total body strength, doing some dynamic stretching moves in between each set focusing on the muscles I was using during the lift, increasing weight on each set and working up to a final set of 5 reps at 315 pounds.

To finish strong, I did as many rounds as I could of this Cardio / Fat Shred Double Kettlebell circuit in 15 minutes:

— 5 double KB squats
— 10 double KB swings
— 15 push ups

(My goal was to get at least 10 rounds for a total of 300 reps!)

Finally, I did the stretches / yoga poses below to cool down my body and mind and get ready for the day ahead:

— kneeling hip flexor stretch
— child’s pose
— lying spinal twist

I wanted to share this workout with you because it’s similar to the workouts in our “300” KB Challenge that’s starting today (minus the trap bar deadlifts). This workout includes a warm-up, main part, and stretch/cool-down so you can work on your mobility and flexibility, core, cardio, and strength all in one short and effective workout!

If you want to join the challenge, we still have a few spots left, but you’ll need to sign up now as today is the official start date. Click the link below to sign up:

–>> “300” KB Challenge 3.0

Thanks for reading and talk soon.

Forest Vance @ KettlebellBasics.net

#cardio#fatloss#doublekb#amrap#fitness

300 Kettlebell Challenge Sample Workout

Like this workout? Join my NEW and UPDATED for 2023 28-day 300 KB Challenge here -> https://forestvance.lpages.co/300-kb-challenge-2023/

300 Kettlebell Challenge – Sample Workout

Complete the sequence of exercises below as fast as possible:

— Kettlebell Swings, Any Style! – 60 reps (suggested weight = 24k men / 16k women)

— Push Ups, Any Style! – 60 reps

— Kettlebell Goblet Lunges, Any Style! – 60 reps (30 per leg) (suggested weight = 16k men / 8k women)

— 1 Arm Kettlebell Rows – 60 reps (30 per side) (suggested weight = 20k men / 12k women)

— Jumping Jacks – 60 reps

Start with one round for time; intermediate / advanced trainees can complete two or three!

Like this workout? Join my NEW and UPDATED for 2023 28-day 300 KB Challenge here -> https://forestvance.lpages.co/300-kb-challenge-2023/

-Forest Vance @ KettlebellBasics.net

“300” – KB Challenge – BENCHMARK WORKOUT

“300” – KB Challenge – BENCHMARK WORKOUT

The 300 Spartan Kettlebell Challenge is a program that will help you not only get in the best shape of your life, but also learn how to tap into your inner strength and power.

In as little as 3-4, 20-30 minute workouts per week, you can achieve the body and mindset of a Spartan warrior!

We do the “benchmark workout” below at the beginning and again at the end of the 28 days to measure our progress – check it out:

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“300” – KB Challenge – BENCHMARK WORKOUT

Complete five rounds as fast as possible:

1 – KB Snatch to Rack Squat – 10 each side (Women:12k+,Men: 20k+)
2 – Push-ups – 20
3 – Rear Lunge to 1-arm Press – 10 each side (Women:12k+,Men: 20k+)
4 – Half Burpee to Gorilla Row – 10 each side (Women:16k+,Men: 24k+)
5 – KB Plank Drag – 10 each side (Women:12k+,Men: 20k+)

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I know that you are capable of so much more than you currently believe. And I want to help you unleash that potential. Sign up for the upcoming “300” Kettlebell Challenge 3.0 today at the link below – and hurry, we start Monday, January 16th!

–>> 28-day 300 KB Challenge – NEW and UPDATED for 2023

-Forest Vance, KettlebellBasics.net