Week 1 / Workout 2 – Kettlebell 5×5

You heard of “Kettlebell 5×5”?

–> 5×5 Kettlebell Method for Strength + Muscle

Let me explain how it works and give you a sample workout.

The original 5×5 is a strength building protocol based on basic compound exercises – squats, deadlifts, bench press etc. You do 5 sets of 5 reps of each exercise, hence “5×5”. You increase weight as you go and maintain good form. Simple and intense for strength and lean muscle!

Now we have our newest addition – The Kettlebell 5×5 Program! With the Kettlebell 5×5 Method you’ll use the classic 5×5 template but you’ll use kettlebell exercises which will help you gain strength and size, build your core, mobility and avoid injury all at the same time.

Learn more on the next page:

–> Kettlebell 5×5 – July 2024 “Lean and Jacked” Sale

Now. When doing 5×5 with kettlebells we need to be a bit more strategic. With barbells you can just increase the weight as soon as you can do 5 sets of 5 reps. But kettlebell weights tend to jump bigger.

So we’ll play around with the details like tempo, rest periods, exercise variations etc.

Here is an example workout. (Details on how to progress from one ‘bell to two, how to increase overload WITHOUT upping the weight as an option etc are in the full program and video breakdowns):

KB 5×5 – WEEK 1 / WORKOUT 2

PART 1 – Do 5 KB clean and presses on the right side. Rest 60-120 seconds. Do 5 KB clean and presses on the left side. Rest 60-120 seconds. Go back to side one and do 5 rounds. When you can do 5 sets of 5 reps progress – adjust lifting tempo, reduce rest period, choose a harder exercise variation or increase weight.

PART 2 – Do exercise one. Rest 60-120 seconds. Do exercise 2. Rest 60-120 seconds. Go back to exercise one and do 5 rounds. When you can do 5 sets of movement #1 progress – adjust lifting tempo, reduce rest period, choose a harder exercise variation or increase weight:

— Turkish Get Up – 1 per side
— Single arm KB rows – 12 reps per side

PART 3 – Do as many reps as you can of exercise one in 30 seconds. Rest for 15 seconds. Do as many reps as you can of exercise two in 30 seconds. Rest for 15 seconds. Do 3 rounds total:

— Close push ups
— Jumping jacks
— KB crush curl
— High knees in place

Details on how to progress from one ‘bell to two, how to increase overload WITHOUT upping the weight as an option etc are in the full program and video breakdowns. Click here to learn more and start now:

–> Kettlebell 5×5 – Strength and Size Training System

Cheers to gaining strength and lean muscle in less time with Kettlebell 5×5!

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

300-Rep Kettlebell Bootcamp Workout

I remember the first time I did a performance based workout like the original 300 session.

It was a game changer for me!

Being able to measure my progress and see myself getting stronger and better was so motivating.

I wanted to bring that to my clients at a recent Bootcamp and give it a “kettlebell twist”.

Here’s a sneak peak:

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300-Rep Kettlebell Bootcamp Workout from Summer 2024 – Spartan Inferno Sale

Perform as many reps as possible of each exercise in 60 seconds. No rest between moves (running clock). Complete three rounds in total. Can you hit 300 reps?

  • Kettlebell Swings, Any Style!
  • Push-Ups, Any Style!
  • Kettlebell Goblet Lunges, Any Style!
  • 1-Arm Kettlebell Rows
  • Jumping Jacks

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Ever seen the movie 300?

Remember how ripped Gerard Butler and his co-stars looked?

That ripped physique was partly thanks to a special workout regimen designed by Mark Twight.

His 300 rep, high-intensity, metabolic-conditioning routine went viral about a decade ago.

Now, it’s YOUR turn to sculpt a Spartan-like body – with my Spartan 300-rep KB Challenge.

Inspired by the same principles as the original 300 workout, my program adds a kettlebell twist.

This program includes:

— Spartan 300-rep KB Challenge Workouts – Transform your body in 28 days with just 1 kettlebell.

— Flexibility and Efficiency – Only 20-30 minutes of your day, 3-4 times a week.

— Challenging, Fun and Unique Training Methods – Every session is designed to boost your metabolism and define your muscles through dynamic, performance-based exercises.

And it’s on a “Summer Spartan Inferno” sale 🙂

See the full workout plan at the page below:

-> Spartan 300-rep KB Challenge

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

300 Kettlebell Challenge 2.0 – Week 1 “Benchmark” (free workout inside)

300 Kettlebell Challenge 2.0 – Week 1 Benchmark Workout: 300 Kettlebell Challenge “Spartan Inferno” 28-day Training Plan

Check out this free sample workout from my “300” KB Challenge! Grab the full program at the link below during the Summer 2024 – Spartan Inferno Sale: “300” Kettlebell Challenge

Unleash your inner warrior and sculpt a fearless Spartan physique in just 28 days!

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🔥300 Kettlebell Challenge 2.0 – Week 1 “Benchmark” Workout💪

Do the sequence of exercise below as fast as possible. Make note of weights used. Time yourself. Record your performance so that you can see how you improve:

– 20 two hand KB swings

– 20 regular push ups

– 10 split squats per side

– 10 1 arm KB rows per side

– 20 jumping jacks

– 10 one hand KB swings per side

– 20 close grip push ups

– 10 alternating reverse lunges per side

– 10 palms facing away 1 arm KB rows per side

– 20 X jacks

– 20 hand to hand KB swings (10 per side)

– 20 wide grip push ups

– 10 alternating front lunges per side

– 10 palms facing towards 1 arm KB rows per side

– 20 seal jacks

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Grab the full “300” Kettlebell Challenge program at this link during the Summer 2024 – Spartan Inferno Sale: “300” Kettlebell Challenge

-Forest Vance
KettlebellBasics.net

“Spartan Fury” 300-rep Kettlebell – Abs Obliteration Challenge

I still remember the first time I picked up a kettlebell. It was over 15 years ago, and I was looking for something to mix things up. I had just retired from pro football and wanted to stay in shape. A buddy of mine who was into kettlebells handed me a 35# and said “try this out”. Little did I know that one moment would spark a lifelong passion for kettlebell training.

That first session was tough—I was sore for days—but I was hooked. The versatility and intensity of kettlebells was exactly what I was looking for. Since then I’ve created countless routines and programs for my clients and myself and have seen firsthand how kettlebells can change bodies and lives. Today I’m going to share one of my favorite kettlebell workouts with you: the “Spartan Fury” 300-rep Kettlebell – Abs Obliteration Challenge . This will challenge you to your limits and give you abs and full body a burn like no other. Let’s get started!

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“Spartan Fury” 300-rep Kettlebell – Abs Obliteration Challenge 

PART 1 (90 reps total) – Perform the prescribed number of reps of the first exercise listed below. Rest for 30 seconds. Repeat three times WITHOUT moving on the next exercise in the sequence. Rest for 60 seconds after you finish the round, then repeat two more times for a total of three rounds:

  • 10 hand to hand KB swings (5 per side)
  • 5 one arm KB presses per side
  • 5 lateral KB lunges per side (alternate legs each rep)

PART 2 (90 reps total) – Complete three rounds of the pair of exercises below as fast as possible. Alternate back and forth between exercises:

  • 10 1-arm KB rows per side
  • 10 spider climbs (5 per side); (alternate legs each rep) add a push up after doing a rep on each side / do 5 push ups total

PART 3 (120 reps total) – Set your timer to go off every 60 seconds. At the top of each minute, perform the prescribed number of reps of exercise one. Your rest is the time between when you finish your set and the next minute starts. Move on to the next exercise in the sequence and repeat. Continue in the same fashion through four rounds of the circuit total: 

  • 5 burpees
  • 5 side plank hold with leg raise per side

15 prone skydivers – arms + legs straight (hold for one second at top of each rep)

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Congrats on completing the 300-Rep Kettlebell Challenge! That was no easy task and if you made it to the end you should be proud of yourself.

My #1 selling program of all time, the “300” Spartan Kettlebell Challenge is going on sale this week! This program has helped thousands of people achieve their fitness goals and now it’s your turn. Don’t miss out on the chance to change your body and take your kettlebell training to the next level.

Keep pushing, stay strong, and as always, train like a warrior —

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

KB for ABS Challenge Workout – AFAP Strength Circuit

Summer is here!

Looking to get those abs in shape?

That’s why I’ve included my complete Kettlebells for Abs program in the Ageless Warrior Gladiator Challenge, which is on sale this weekend.

Take a look at a sample from the program, and grab your copy at the link below:

–>> Kettlebells for Abs (one of 13 workouts, meal plans, and hormone optimization courses included in the 42-day Ageless Warrior Gladiator Challenge)

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KB for ABS Challenge Workout – AFAP Strength Circuit

Complete 3 rounds of the following circuit as fast as possible. Rest as needed. Record your time, try to improve each week.

1 – KB rack squat – 8/ea (Women:12k+,Men: 20k+)

2 – Push-ups with plank step outs – 8/ea

3 – KB “Bottom Hand” Windmill – 5/ea (Women:8k+,Men: 16k+)

4 – prone “lat pull downs” with towel or band – 15 5 – 1-bell KB Renegade Row – 6/ea (Women:12k+,Men: 20k+)

AFAP Finisher – Complete 4 rounds of the following as fast as possible. Resting as needed.

1 – KB Burpee Deadlift – 10 (Women:16k+,Men: 24k+)

2 – KB Tall Kneeling Halo – 5/ea direction (Women:12k+,Men: 20k+)

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Did you watch Gladiator with Russell Crowe?

Remember how he ruled the arena with calculated strength and power?

His training and discipline turned him into an unstoppable machine.

Now imagine channeling that into your own life.

Welcome to the Ageless Warrior Gladiator Challenge!

You’ll learn from 13 experts in training, nutrition, hormone optimization, and more, all specializing in working with people over 40, then put their knowledge into action. 

This special offer includes comprehensive workout plans, meal plans, hormone-boosting strategies, and everything you need to achieve your Ageless Warrior goals in the next 42 days.

Learn more here –>> Next Page

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

1776 Rep “Kettlebell Revolution” Workout

Check out this 1776 Rep “Kettlebell Revolution” Workout!

This is a 4th of July-themed workout, inspired by 1776 when the USA declared its independence. Give it a try to test your strength, cardio conditioning, and mental toughness!

If you want hundreds more workouts – some in the style of this one, and many more to fit most any fitness goal – grab a copy of the 42-day Ageless Warrior Gladiator Challenge, on flash sale for Independence Day 2024:

-> 42-day Ageless Warrior Gladiator Challenge – Independence Day Flash Sale

This challenge is a steal, here’s what you get:

  • Jonathan Haas – Vital Force
  • Travis Stoetzel – The Daily 250
  • Nick Nilsson – Two Block Mass
  • Geoff Neupert – Rebuilt After 40
  • Forest Vance – Feed the Beast
  • Funk Roberts – Over 40 Alpha Fat Loss Shred
  • Dr. Mike T Nelson – Flex Diet Foundations
  • Aaron Hines – The Mental Reps Method
  • Logan Christopher – Upgrade Your Testosterone
  • Matt Hill – 28 Day Systema Programme
  • Josh Cate – Goal Setting for 2024 and Beyond
  • LIFETIME access to all Ageless Warrior Summit presentations

This is a lot of value. You’re not just getting workouts—you’re getting a full package to transform your body and mind with lifetime access to all the resources.

Here’s the workout:

3 person teams will work together to complete 1776 reps total.

(If you’re rolling solo, do 592 reps total instead.)

Teams can distribute reps across exercises as they choose, as long as each team member contributes.

Team members can rotate exercises as needed, take breaks when needed and keep the workout continuous.

If you’re doing the workout by yourself, distribute reps across exercises however you wish, rotate exercises and take breaks as needed… but you’ll just do 592 total reps instead of 1776.

Make sure all exercises are done with proper form and technique.

Exercises:

Single Arm Kettlebell Press

Kettlebell Swings

Recline Rows

Bodyweight Squats

Jumping Jacks

Push-Ups

Box Step-Ups

1-Arm Kettlebell Rows

Walking Lunges

Burpees

Example Breakdown (team):

Single Arm Kettlebell Press: 200 reps

Kettlebell Swings: 200 reps

Recline Rows: 200 reps

Bodyweight Squats: 200 reps

Jumping Jacks: 200 reps

Push-Ups: 200 reps

Box Step-Ups: 200 reps

1-Arm Kettlebell Rows: 200 reps

Walking Lunges: 200 reps

Burpees: 176 reps

Example Breakdown (solo):

Single Arm Kettlebell Press: 67 reps

Kettlebell Swings: 67 reps

Recline Rows: 67 reps

Bodyweight Squats: 67 reps

Jumping Jacks: 67 reps

Push-Ups: 67 reps

Box Step-Ups: 67 reps

1-Arm Kettlebell Rows: 67 reps

Walking Lunges: 67 reps

Burpees: 59 reps

Rotation Strategy:

OPTION 1 – Circuit Style: Set up stations for each exercise and rotate every 2-3 minutes or after a set number of reps.

OPTION 2 – Team Relay: One person does an exercise while others rest or do another exercise. Rotate through until total reps are done.

OPTION 3 – Solo Workout: Distribute reps across exercises however you wish, rotate exercises and take breaks as needed… but you’ll just do 592 total reps instead of 1776.

Happy 4th of July!

— Forest and the Ageless Warrior Summit Team

PS – If you want hundreds more workouts – some in the style of this one, and many more to fit most any fitness goal – grab a copy of the 42-day Ageless Warrior Gladiator Challenge, on flash sale for Independence Day 2024:

-> 42-day Ageless Warrior Gladiator Challenge – Independence Day Flash Sale

15-minute Pull-Up / TGU / KB Swing / HIIT Circuit

It’s almost Independence Day! While it’s a time for BBQ’s, fireworks and patriotic activites, it doesn’t mean you have to skip your kettlebell workouts. Traveling or being off your regular routine is no excuse to miss out on your fitness goals. All you need is a plan and a kettlebell.

Try this 15-minute Pull-Up / TGU / KB Swing / HIIT Circuit over the holiday weekend.

And, for more workouts like this, check out the 42-day Ageless Warrior Gladiator Challenge program, going on sale for the 4th of July Holiday!

15-Minute Pull-Up / TGU / KB Swing / HIIT Circuit

Complete as many rounds as possible in 15 minutes:

  • Pull-Ups: Max reps minus two
  • Turkish Get-Up: 1 per side
  • Single-Arm Kettlebell Swings: 10 per side
  • Run, Air Bike, or Jump Rope: 60 seconds

Get fit and enjoy the holiday!

Forest Vance – ForestVanceTraining.com

Kettlebell Snatch – Spear Technique Tip

Are your forearms getting bruised during kettlebell snatches?

When the kettlebell is at eye level, quickly spear your hand through the handle to avoid bruising your forearm.

Check out the video below for a more detailed description of how to apply this at your next workout:

28-day Drop-a-Size KB EMOM Challenge 2.0

If you love kettlebells and are over 40, this is for you.

Join my upcoming 28-day “Drop-a-Size” KB EMOM Challenge 2.0 and get the workouts, meal planning and accountability to:

  • Drop a size in 28 days
  • Do it with three or four, 20-30 minute KB workouts a week
  • Adjust the kettlebell workouts to suit any age or fitness level
  • Look forward to every fun, interesting, dynamic training session you complete
  • Challenge your body and be kind to your joints at the same time
  • Burn fat twice as fast in half the time
  • Boost your metabolism for 24 hours after your workout

Learn more and sign up at the link below:

-> 28-day “Drop-a-Size” KB EMOM Challenge 2.0

And hurry! We start July 1st.

-Forest and the Team at KettlebellBasics.net

23-Min / 300-Kcal Kettlebell Circuit

Want to lose up to one clothes size over the next 28 days with kettlebells?

Here’s a SUPER simple plan to do it:

1 – Add a daily 23-minute / 300-calorie KB circuit workout to your routine, like the example below

2 – Get an extra 5000 steps / burn an extra 200 calories each day

3 – Focus on your nutrition, eat healthier, and cut out 500 calories per day (start with cutting out the sweets, chips, sodas, alcohol, 2nd helpings, mayo on your sandwich, etc etc etc)

For MOST people, this will get you some surprising results!!.. and that 1000 calorie daily deficit should net you around two pounds of weight loss per week.

Of course, there is a bit more to it than this – and if you need a full kettlebell workout plan, nutrition support, accountability, and more – I recommend you sign up for my upcoming 28-day KB Drop a Size Challenge at the link below:

-> 23-Min / 300-Kcal Kettlebell Circuit

But this should give you the big-picture plan of what you need to succeed!

Keep it simple, and let’s crush your kettlebell goals in 2024 —

-Forest and the Team at ForestVanceTraining.com

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23-Min / 300-Kcal Kettlebell Circuit

Set your timer to go off every 60 seconds. At the beginning of each minute, start performing the chosen exercise. Complete the prescribed number of repetitions or perform the exercise for the set amount of time. Once you finish the repetitions or time for the exercise, rest for the remainder of the minute. The quicker you complete the exercise, the longer your rest period will be. When the next minute begins, start the next set of the exercise. Continue this pattern for each exercise in the sequence. Rest fof 60 seconds at the end of the sequence, then repeat three more times for a total of four rounds:

  • Two hand KB swings – 20 (24k men / 16k women)
  • Bear plank march – 10 per leg
  • Kb goblet alternating reverse lunges – 8 per leg (20k men / 12k women)
  • Single arm KB rows – 12 per side (20k men / 12k women)
  • Burpees – 8

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If you need a full kettlebell workout plan, nutrition support, accountability, and more – I recommend you sign up for my upcoming 28-day KB Drop a Size Challenge at the link below:

-> 23-Min / 300-Kcal Kettlebell Circuit

1000-Calorie “Drop a Size” Kettlebell Circuit Workout

When I first started with kettlebells, I was amazed at how fast they changed my body. I remember the first time I did a workout like this, I was soaked in sweat, my muscles were burning but I felt invincible.

So, in this workout, we’re going to burn over 1000 calories (that’s depending on your weight, body composition, fitness level and all individual factors, of course).

Introducing the 1000-Calorie “Drop a Size” Kettlebell Circuit Workout:

75 seconds of work — 15 seconds of rest — 60 seconds rest between rounds — 4 rounds total:

— Double KB Squat Clean

— Mountain Climber

— 2-Hand KB Swings

— Cross-Body Mountain Climbers

— 1-Arm KB Swings

— Spider Climb with Push-Up

— KB High Pull or Snatch

— Side Plank Reach-Through

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Again, your actual calorie burn will be depending on your weight, body composition, fitness level and all individual factors.

This is the type of workout we’ll be doing in our upcoming 28-day KB Drop a Size Challenge, which opens for registration tomorrow, so stay tuned.

Also, we’re live at our Ageless Warrior Summit right now, but you still have time to register and get the interviews: Ageless Warrior Summit

Have a great day and keep going!

-Forest Vance – ForestVanceTraining.com