“Tactical Muscle” [pic]

Tactical operators are in amazing shape.

They are athletic, lean, strong… and they obviously perform at a very high level!…

…but if you look at their actual training, it’s the OPPOSITE of what most people think.

They do NOT spend a lot of time at the gym, pumping up their muscles like a bodybuilder.

Because if they did, they might end up gaining muscle, but they would also get too bulky. They’d lose overall athleticism. And they wouldn’t be as able to perform at a high level in what they have to do in their daily jobs.

Most people I’ve talked to also prefer this lean, athletic, functional look.

And that’s what this training plan is all about:

=>> Tactical Muscle

You’ll do workouts like this (video breakdowns, exercise explainations, much more in the full program):

Black OPs mass Protocol – Strength Block B – Monday workout – week 1

– A Double leg bounding 3 x 3 X 90 sec

– B “Cluster” KB front squat 5 x 1 (5) 30 x 0 3 min

– C1 Swiss ball leg curl OR lying hip ext w feet on bench 4 x Max reps
– C2 Weighted sit up 4 x 8 – 10 3010 90 sec

Or this!

10 min “Tactical Muscle” Pull Up-Push Up-Sit Up Super Series 

A – Pull up super series:

– Wide Grip / Medium Grip / Narrow Chinups
– 10 seconds rest between each position
– 2x Max Reps
– Rest – 3 mins after complete

B – Push up super series:

– Narrow feet elevated pushup / Narrow feet flat pushup / Wide feet flat pushup
– 10 seconds rest between each position
– 2x Max Reps
– Rest – 3 mins after complete

C – Sit up super series:

– V-Ups / Situps / Front Plank (1 min)
– 10 seconds rest between

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See the way the Tactical Muscle program is all set up, and what makes it unique, at the page linked below:

=>> Tactical Muscle

It’s a whole training system, and it includes:

  • the Tactical Muscle System
  • 4 week “Black Ops Arms” specialization program
  • 7 Day Testosterone Solution
  • the Alpha Status Handbook

GET – the Tactical Muscle system

To sum up, if you want to look and perform like a tactical operator, you need to make sure your training is structured properly, and that every workout you do gets you a little closer to your goal. This program will help you do just that.

To your success!

-Forest Vance
KettlebellBasics.net

20-min “Bodyweight Beast” At-Home / No-Equipment Workout

In my years of athletics, including playing football at the college and NFL levels, I’ve had the opportunity to take advantage of some of the world’s finest strength and conditioning equipment.

And even though it CAN help – there is no doubt about that! – you can still get a LOT done with just your own bodyweight.

Check out this “Bodyweight Beast” At-Home / No-Equipment Workout to start getting stronger, improving performance, and shedding bodyfat today… any time, any place, ZERO equipment required, and in about 20 minutes!

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“Bodyweight Beast” At-Home / No-Equipment Workout

sample from Bodyweight Beast Building – 6-week zero equipment training plan for strength and muscle

PART 1 – Bodyweight upper body “complex” – complete all exercises consecutively without resting; rest as needed and complete three rounds total:

– 25 mountain climbers (per side)
– 15 push ups
– 8 spiderman climbs (per side)
– 5 burpees

PART 2 – Bodyweight lower body “complex” – complete all exercises consecutively without resting; rest as needed and complete three routines total:

– 8 squat jumps
– 8 reverse lunges / leg
– 8 step ups / leg
– 15 bodyweight squats

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Check out my complete Bodyweight Beast Building 6-week zero equipment training plan HERE – on sale ’till midnight tonight! – with the rest of the deals we have going in our “Better Than Black Friday” sale

…and here’s to your continued success!

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

#1 Kettlebell Training Mistake by Men + Women Over 50

Here is a super common mistake I see men and women over the age of 50 make with their training:

They just pick workouts they like, or want to do, or that think correlate with their goals…

…and they simply modify them to fit their current fitness level or needs.

Here is an example kettlebell workout I found with a quick internet search:

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3 Rounds for Time:

Run 400m

21 American Kettlebell Swings

15 Push Ups

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So let’s say you’re going to give this workout a try.

But you have some knee issues.

So instead of running, you pick a lower impact cardio move, like marching in place.

And let’s say you also have some back issues.

So instead of the swings, you do deadlifts, or maybe KB squats on to a box, instead.

And then let’s also say you have some shoulder issues.

So you have to modify the push ups too, by maybe elevating your hands on a box.

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Now this is okay, and I’m not saying it’s necessarily wrong. You will get a fine workout. You’ll elevate your heart rate. You’ll get some resistance training in. Overall much better than doing nothing!

BUT, you could do a lot BETTER, if you had a workout that was more SPECIFIC to your exact fitness level and goals.

You would be much BETTER off to adress things like:

  • Flexiblity / mobility / improved movement – could be inserted in your warm up / movement prep, at the end of the workout, or even inside the workout itself. NOT done in the example workout above.
  • Balance – could be inserted in your warm up / movement prep, at the end of the workout, or even inside the workout itself. NOT done in the example workout above.
  • Direct core strength work – could be inserted in your warm up / movement prep, at the end of the workout, or even inside the workout itself. NOT done in the example workout above.

Make sense?

If you are a man or woman over the age of 50 and you want a kettlebell-focused program that is more specifically built around your needs, I recommend you check out my Lifetime Kettlebell Fitness program.

It does NOT just modify regular kettlebell workouts and make them easier; it addresses the goals listed above that are specific to the 50+ kettlebell athlete.

You can see this program, as well as the rest of my products and services that are on my “Better Than Black Friday Sale” through tomorrow night, at the link below:

=>> Lifetime Kettlebell Fitness + Forest’s “Better Than Black Friday Sale”

To your continued success!

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

PS – My “Better Than Black Friday” sale ends tomorrow at midnight, so pop over and grab the goodies you want now!

=> Forest’s “Better Than Black Friday Sale”

Kettlebell “Thanksgiving Sampler Platter” Workout

Happy Thanksgiving!

My kettlebell courses + training plans are ALL on sale this weekend:

=>> “Way Better Than Black Friday Sale” from Forest Vance at KB Basics

Here is a Kettlebell “Thanksgiving Sampler Platter” Workout for you on this Holiday.

You’ll get a little bit of everything – swings, cleans, snatches and more:

Check it out:

*Two handed swing – 10 reps
*Clean and press – 5 reps per side
*One hand swing – 10 reps per side
*Clean and rack squat – 5 reps per side
*Two handed swing – 10 reps
*Turkish get up – 2 reps per side
*One handed swing – 10 reps per side
*Snatch – 10 reps per side
*Two handed swing – 10 reps

Complete as many rounds as you can of this circuit in 20 minutes.

And don’t forget – my kettlebell courses + training plans are ALL on sale this weekend:

=>> “Way Better Than Black Friday Sale” from Forest Vance at KB Basics

Happy Thanksgiving to you and yours –

-Forest and the FVT Team

[new vid] Kettlebell Swing – Squat – Burpee Ladder Challenge

Got a new vid up on the YouTube Channel for you to check out today!

It’s a kettlebell swing – squat – burpee ladder challenge workout.

Perfect if you are looking for a quick-hitting kettlebell / bodyweight full-body workout to burn some extra calories and rev up your metabolism this Holiday weekend.

(Speaking of which, we have a big “Better Than Black Friday Sale” coming up over the weekend too, stay tuned for that as well.)

All you’ll need is a single kettlebell, 15 or 20 minutes, and a can-do attitude, because this one is ROUGH!

Check out the new video and workout at this link => https://youtu.be/DRX_bd27PyA

And here’s to your continued success –

-Forest Vance, Kettlebell Expert, Over 40 Training Specialist, KettlebellBasics.net

PS – Our “Better Than Black Friday Sale” is coming up over the weekend… stay tuned!

24-min “8×8” KB/BW Workout

Yesterday, we talked about the “8×8” method, prescribed by The late Vince Gironda, considered by many to be the first bodybuilding coach… and how we’ve done sort of a “spin-off” on the original 8×8 with our latest 28-day MRT Kettlebell Challenge.

With the original 8×8, you would choose 60 – 70 percent of your 1RM in a given lift (compound movements preferred). Then you would perform 8 sets of 8 reps, with a mere 30 seconds or less of rest.

With this method, since you’re COMBINING compound moves, using heavy-ish weights, with a fast-moving workout and low rest periods, you can achieve amazing metabolic ramping and fat loss benefits. Some might even say it was one of the first versions of “MRT”, or Metabolic Resistance Training!…

Only thing is, with the original version, you use more traditional weightlifting moves that typically require access to a commercial gym.

So what we did is, think about – how could we put together a program, using similar principles of combining compound moves, heavy-ish weights, and low rest periods, so that you too can burn fat AND build lean muscle at the same time… but do it with just kettlebells and your own bodyweight?

That’s what we’re doing with our latest 28-day MRT Kettlebell Challenge.

It’s sort of a “spin-off” on the original 8×8.

We don’t use the exact set and rep scheme, but we work on very similar principles.

We combine the power of Metabolic Resistance Training with kettlebells to help you burn calories during AND all day after your workout, PLUS build lean muscle and strength, all at the same time.

And you do it with three, 20-30 minute kettlebell workouts per week.

Here is a sample (NOT an exact workout from the Challenge, but written in the same “style”) to give you an idea.

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24-min “8×8” KB/BW Workout

Perform the sequence of exercises below one time. Rest about 30 seconds between moves. Each exercise + rest period should take you about 1 minute. The full workout should take you around 24 minutes total:

  • Regular push ups – 2 sets of 8
  • Wide push ups – 2 sets of 8
  • Narrow push ups – 2 sets of 8
  • Staggered hands push ups – 2 sets of 8
  • Dead stop kettlebell swing – 2 sets of 8
  • Two hand kettlebell swing – 2 sets of 8
  • One hand kettlebell swing – 1 set of 8 per side
  • Hand to hand kettlebell swing – 2 sets of 8
  • Forward kettlebell lunge – 2 sets of 8
  • Backward kettlebell lunge – 2 sets of 8
  • Side kettlebell lunge – 2 sets of 8
  • Tactical kettlebell lunge – 2 sets of 8

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Give that workout a try.

And remember, the Challenge starts today!

So if you still want to sign up, you can, but this is your very last chance. Do so now at the link below:

=>> 28-day Kettlebell MRT Challenge

And we’ll see ‘ya on the “inside” –

-Forest Vance
KettlebellBasics.net

“Iron Edge” Kettlebell MRT Circuit

Calling all kettlebell nerds 🤓

Have you gotten started on this yet?

=> new 4-week “MRT” (metabolic resistance training) kettlebell workout plan

Metabolic Resistance Training, also known as “MRT”, involves stacking multiple heavier, compound exercises together to create an oxygen debt.

With this style of training, you end up burning a ton of calories – during the session, AND for the rest of the day – plus you’re able to build lean muscle, all at the same time.

This is NOT HIIT (similar, but HIIT typically does NOT have you using heavier, compound movements).

And this is NOT traditional strength training (DOES typically use heavier lifts, but also typically very little cardio or conditioning involved).

It’s the best of both worlds!

Check out a sample workout:

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“Iron Edge” Kettlebell MRT Circuit

KB Turkish get up – 1 rep per side
1 arm KB swing – 7 reps per side
alternating KB goblet lunge – 7 per side
1-5 pull ups OR 12 recline rows OR 12 1 arm KB rows per side
5-10 burpees (do lower or higher reps, and modify as needed according to fitness level)

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NOTES

The whole idea with MRT is that you pick a weight / exercise variation that is challenging. So take your time ramping up if you’re just getting back into things, BUT we need to work to find a weight that is hard eventually (that’s all relative to you of course), to get the desired results from this style of training.

What happens sometimes is that we get more beginner folks that blow through something like this with a 10 or 15 pound kettlebell, and they go – “this is easy!”

If you pick a weight that is really challenging for the work sets, the overall work load goes up, and it’s a totally different experience.

Fit men, we’d have you doing 2o or 24k / 44 or 53 pounds plus on the get ups and lunges, 28 or 32k / 63 or 70 pounds plus on the 1 arm swings, and regular pull ups.

Fit women, we’d have you doing 12 or 16k / 26 or 35 pounds plus on the get ups and lunges, 16 or 20k / 35 or 44 pounds plus on the 1 arm swings, and regular pull ups.

If you are starting lighter or don’t have access to the right weights right now or whatever else – THAT’S OKAY! You can still get great results. I just want to give some context on how this workout style is set up and how you need to do it, to get the most out of it.

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Start on the full 4-week plan at the link below:

=> new 4-week “MRT” (metabolic resistance training) kettlebell workout plan

And here’s to your continued your success!

-Forest Vance, KettlebellBasics.net

#1 Most Popular Kettlebell Exercise You Should AVOID

This is one of the most popular kettlebell exercises around.

It seems to be the “go to” kettlebell move in the CrossFit world, and you can see pics of people doing it all over the internet.

But today, I’m here to tell you to STOP doing “American” swings:

One big reason is, to finish with the kettlebell directly over your head, you have to get a LOT of hip drive, and most people will just end up using their arms to finish the swing. Which is not what we want.

Another problem that we see is that most people just don’t have the shoulder mobility to get the KB overhead with their hands so close together. They end up shrugging the shoulders up and/or rounding forward and/or doing other things that aren’t ideal.

Now, if you would like to get on a kettlebell program that’s going to help you avoid mistakes like this one, and help you do all the right things, so that you can get the results that you want, and so that you can do it to safely and effectively, I recommend that you join our upcoming 28 day kettlebell MRT challenge: https://bit.ly/kbmrt20

It’s 28 days of advanced-level kettlebell programming. We use metabolic resistance training, and combine it with Kettlebells for a powerful fat loss and lean muscle gain effect.

Plus, you get on-going coaching from me and my team to make sure that you’re not making mistakes that will slow down your progress.

Click the link below to join now, and we look forward to working with you: https://bit.ly/kbmrt20

– Forest and the FVT Team

New Video: Kettlebell Swing Tutorial / “Mini-Workshop”

=>> Kettlebell Swing Tutorial / “Mini-Workshop”

Kettlebell Swing Tutorial / “Mini-Workshop” with Forest Vance, kettlebell expert, author of the CORE Kettlebell Challenge

In today’s video, I take you through a simple progression that you can use to learn how to do a safe and effective HardStyle kettlebell swing.

In this 11-minute tutorial / “mini-workshop”, you’ll discover:

– How to properly hinge at the hips

– How to generate proper tension during the movement in the body

– How to make sure that you’re using the lower body to drive the KB up in the swing, and not the arms

– How to fix a common mistake that causes lower back pain during the swing

And MUCH more.

If you find the video helpful, also check out my free CORE Kettlebell Beginner’s Guide linked below.

And here’s to your kettlebell success! –

– Forest Vance Forest Vance, kettlebell expert, author of the CORE Kettlebell Challenge

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Get my CORE Kettlebell Beginner’s Guide – 100% free!

https://bit.ly/corekbbeginner2

You’ll get a free week of workouts from my new CORE Kettlebell Challenge System, including:

— “Maximum Risk” – circuit-style KB/BW smoker

— “15 min KB/BW AMRAP” – learn how to use the “as many rounds as possible” format to take your gains to the next level

— “Hollywood” – an upper-body focused kettlebell workout that’ll have your arms and shoulders feeling it big time

…and more!

Click the link below for instant access:

https://bit.ly/corekbbeginner2

22-minute Kettlebell MRT Workout

Metabolic Resistance Training, also known as “MRT”, is one of the BEST methods around for building muscle AND torching fat, all at the same time.

With this training method, you give maximum physical effort through a series of compound movements. It trains your body to burn more calories at rest (often also known as the “afterburn”).

But what most MRT routines LACK is:

  • They are not specifically done with kettlebells – which takes the method to the next level of results
  • They are NOT designed with the 40+ crowd and their uniquen considerations in mind
  • There is nothing to keep you motivated and accountable to actually DO it

That’s why we came up with the 28-day MRT Kettlebell Challenge.

Check out this sample workout, and stay tuned – registration opens for the Challenge tomorrow, Tuesday, November 17th!

-Forest and the FVT Team, KettlebellBasics.net

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22-minute Kettlebell MRT Workout

*Full exercise breakdowns with video, recommended weights for each move, and more are all provided in the Challenge

Superset #1

1 – KB Goblet Squat – 8
2 – KB 2-hand KB Swing – 15

Complete 3 rounds. Rest only long enough to switch weights if needed. 20 seconds rest after each superset.

Straight Sets

1 – KB Turkish Get Up – 1/each side

Complete 3 sets. No rest between sides. Rest 20-30 seconds between sets.

Superset #2

1 – KB 2-hand Gorilla Rows – 10
2 – KB 2-hand Dead Clean – 8

Complete 3 rounds. No rest between exercises. 20 seconds rest after each superset.

Finisher Chipper style – As fast as possible complete 1 round of each exercise, completing all reps of each exercise before moving on to the next. Rest as needed.

1 – Instep Hops/Standing Heel Taps – 50 total. Modify by taking out the hop.
2 – Mountain Climbers – 50/ea side. Modify by elevating your hands, or walking your feet in and out as fast as possible.
3 – Skaters – 50/ea side. Modify by keeping the jump low or taking the jump out altogether.