“Filthy 50” KB Challenge Workout

If you:

– Want to shred bodyfat
– Want to gain lean muscle
– Are age 40+
– Are trying to get more structure and routine around your fitness program
– Have a kettlebell or two to work with, and 20-30 minutes, three or four times per week

We can help you get a GREAT kick-start on your goals over the next 28 days! You need to join our upcoming 28-day “Filthy 50” KB Challenge. More details and registration opening tomorrow. For now, here is a sample workout from the program:

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“Filthy 50” KB Challenge Workout

You will perform all the reps of each exercise before moving on to the next exercise. Rest as needed to maintain proper form!

1 – 1-Arm KB Row with Rotation – 50 (25/ea side)
2 – Kb Goblet Walking Lunges – 50 (25/ea side)
3 – Hand-to-Hand KB Swing – 50
4 – Diagonal Band Pull-aparts – 50 (25/ea way) (Sub Sea Turtles if no band – 50)
5 – Lateral Hops – 50 (25/ea side)

FINISHER – Complete 5 rounds of the following two moves as fast as possible:

1 – Side Plank With Abduction – 10/ea leg
2 – KB Plank Drag Through – 10 (5/ea side)

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Remember – if you:

– Want to shred bodyfat
– Want to gain lean muscle
– Are age 40+
– Are trying to get more structure and routine around your fitness program
– Have a kettlebell or two to work with, and 20-30 minutes, three or four times per week

We can help you get a GREAT kick-start on your goals over the next 28 days! You need to join our upcoming 28-day “Filthy 50” KB Challenge. More details and registration opening tomorrow.

– Forest and the FVT Team

“4X” KBs for Arms Circuit

In case you’re not familiar with it, “4X” is a method that minimizes elevation of cortisol, the stress hormone that can ruin muscle gains.

How?

Less joint and nervous system stress on fewer max sets.

For standard 4X, you take a weight with which you can get 15 reps, but you only do 10; rest 35 seconds, then do it again – and so on until you complete four sets total.

If you get 10 on your last set, you add weight on the next workout.

Simple, but very effective.

Plus, you only have to use moderate poundages, not super heavy weights that can be hard on the body.

Here is a KBs for Arms Circuit, done “4X” style.

If you love the workout, I also recommend you check out Anabolic Reload. It is a complete training plan designed to help you get stronger and add muscle. It uses the “STX” method, a more effective off-shoot of 4X. The main focus of the program is to help you gain strength and muscle, without having to lift heavy weights:

-> Anabolic Reload

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“4X” KBs for Arms Circuit

Take a weight / bodyweight exercise progression with which you can get 15 reps, but you only do 10; rest 35 seconds, then do it again – and so on until you complete four sets total of each move:

1 – Chin Ups OR Recline Rows
2 – Double KB See Saw Press OR 1 arm KB Press
3 – Towel Kettlebell Curl (single KB)
4 – Lying KB Tricep Extension

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If you love the workout, I also recommend you check out Anabolic Reload. It is a complete training plan designed to help you get stronger and add muscle. It uses the “STX” method, a more effective off-shoot of 4X. The main focus of the program is to help you gain strength and muscle, without having to lift heavy weights:

-> Anabolic Reload

-Forest and the FVT Team at KettlebellBasics.net

“STX” Training: How to Gain Muscle and Strength Without Going Heavy

If you want to get stronger, but can’t or don’t want to lift “heavy” in the traditional sense because of pain, injuries, etc – I highly recommend that you check this out:

-> “STX” Training: How to Gain Muscle and Strength Without Going Heavy

What makes this program very unique is that it is focused on helping you gain strength and muscle, but you do NOT train heavy in a “traditional” sense – meaning by lifting a high percentage of your max for low rep sets.

If you are dealing with body pain, feel beat up from years of sports or lifting or whatever else, but still want to be able to look and feel your best, this could be just the thing.

You use what Steve Holman (creator of the program) calls “STX sets”, so that you’ll hit muscular failure with much less weight than you normally lift for your heavy working sets.

I can hear it now:

“Forest, don’t I need to lift heavy to get the GAINZ?!?”

Yes and no.

Getting stronger and lifting progressively heavier weight is the basis of progressive overload.

However, you get can to the point where the weights get so heavy that they pose a real risk of serious injury.

Ask any experienced powerlifter, strongman competitor, or weight lifter, and they will tell all about it.

The trick is to find a way to stimulate muscle growth, while staying injury free in the process.

The overarching concept with “STX” training is that you pre-exhaust the slow-twitch muscle fibers first, before getting into working the fast-twitch muscle fibers afterwards.

It ends up creating a lot of muscle stimulation, without having to lift heavy weights.

If this sounds like something that would be interesting to you, learn more at the link below:

-> “STX” Training: How to Gain Muscle and Strength Without Going Heavy

Here’s to injury-free GAINZ in 20201! –

  • Forest Vance
    KettlebellBasics.net

Cardio for the Person Who Hates Cardio: Push/Squat/Ruck/Sprint

I will admit, I am not a “natural” fan of cardio.

I’d rather lift something heavy than go for a run, most any day.

But, especially as the years go by, I realize that balancing strength work with conditioning is KEY to staying lean.

If you are in the same boat, you will like today’s workout.

It’s in the style of my HIIT Extreme program (which happens to be free this week when you pick up a copy of KBs for Abs!).

It’s fun.

It’s cool

It’s different.

And I especially love it, because it doesn’t really feel like cardio:

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Cardio for the Person Who Hates Cardio: Push/Squat/Ruck/Sprint

1 – Fill up a backpack with 15 (beginner) to 40 (advanced) pounds. You could also use a weighted vest if you have one.

2 – Walk one mile at a brisk pace. Your target is to get your heart rate into Zone 2 (60%-70% of max).

3 – Drop the backpack / weighted vest. Now you’re going to do:

a) 100 yard jog / run / sprint (ideal is to find a football field, park where you can do these back and forth)
b) 10 squats with your backpack / vest
c) 100 yard jog / run / sprint
d) 10 push ups

Rest about 30 seconds between exercises / efforts.

Repeat this sequence 3-5 times, for a total of 6-10 jog / run / sprints, and 3-5 sets each of squats and push ups.

4 – Pick up your backpack / weighted vest, and walk another mile.

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The great thing about a workout like this is that it can easily be added on to your current kettlebell routine.

And that’s the exact ideal behind HIIT Extreme.

It’s a 5-week course designed to be added on to your current training, and take your cardio to the next level.

And you get it FREE when you pick up a copy of Kettlebells for Abs by midnight tonight.

Learn more at the link below:

-> HIIT Extreme + KBs for Abs

And get some cardio sessions scheduled for this week!

-Forest Vance
KettlebellBasics.net

KBs for Abs: Pure Core + Pure Cardio Day

With Kettlebells for Abs, you will discover how to use kettlebells to:

  • Double your core strength
  • Fix your posture
  • FINALLY get that hard and lean midsection you’ve always wanted

Click the link below to learn more and grab your copy now:

-> Kettlebells for Abs

Here is a sample workout from week 3 of the program:

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KBs for Abs: Pure Core + Pure Cardio Day

PART 1 – KBs for Abs Circuit

Complete each exercise for 40 seconds, take 20 seconds of rest between moves. Take 60 seconds rest between rounds. Complete 4 rounds.

1 – Half Turkish Get Up to Bridge – Stay on 1 side each round
2 – Plank Kick Through
3 – Hollow Hold With Overhead KB
4 – Plank to Push-up

PART 2 – Pure Cardio Circuit

Complete 2 rounds of the following as fast as possible. Do not move on to the next exercise until you have completed all reps of the current move.

Total Body Extensions – 30
Jump Jack Squat – 20
Jump Rope – 100
Butt Kicks – 50

PART 3 – Finish with 10 minutes of moderate paced steady state cardio @ 7/10 intensity. This can be a jog, stationary bike, etc.

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With Kettlebells for Abs, you will discover how to use kettlebells to:

  • Double your core strength
  • Fix your posture
  • FINALLY get that hard and lean midsection you’ve always wanted

Click the link below to learn more and grab your copy now:

-> Kettlebells for Abs

-Forest and the FVT Team @ KettlebellBasics.net

Pancakes for Abs (recipe inside)

A lot of people think they have to deprive themselves to reach their fitness goals.

And while it’s true that you can’t just eat whatever you want…

…there absolutely IS a way to eat the foods you enjoy, and still get the fat loss results you desire.

A lot of times, it’s just about making some small tweaks to your favorite recipes.

Take these protein oatmeal pancakes for example.

As I write this message, it’s New Year’s Day 2021!

We just finished a big family breakfast, and now we’re all resting for a few before heading out for a walk.

So figured I’d take a second to share this receipe.

I made these pancakes and, as usual, it was a hit!

And, it was a healthy and nutritious breakfast for everyone to start the day:

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Protein Oatmeal Pancakes

1 cup oatmeal (dry)
1/4 cup 1% milk
1/4 cup greek yogurt
1 tbsp coconut oil
1 egg
1/2 tsp ground cinnamon
1/2 tsp salt

Blend ingredients for about 30 seconds

Measure out 1/4 cup of “batter” for each pancake; makes 4

Nutrition breakdown (for all ingredients / all 4 pancakes):

485 kcals
23 g protein
19 g fat
57g carb

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In the meal plan you get with my new Kettlebells for Abs program, you get dozens more recipes / meal ideas like this.

You will be surprised at the things you can eat, and still get the results you are looking for.

You’ll find ideas for:

  • Quesadillas
  • Turkey Sandwiches
  • Chicken Burritos
  • Turkey Tacos
  • Pesto Pasta

And many more!

All fit within the meal plan to get you the abs you desire.

Get the full 28-day KBs for Abs PLUS the “Easiest, Fastest Fat Loss Meal Plan EVER” bonus FREE at the link below:

-> KBs for Abs + “Easiest, Fastest Fat Loss Meal Plan EVER”

…and here’s to a great start to your New Year’s abs goals!

-Forest and the FVT Team @ KettlebellBasics.net

Planks = Ab Exercise to Avoid?

You go to your personal trainer, and tell them you want better abs.

What’s the first exercise they probably have you do?

PLANKS!

Because crunches and sit-ups are bad for your back, right?

Well… kind of.

But here’s the thing. Your abs are muscles. They grow when they are exposed to resistance exercise. If you can develop the muscles of the abs, you can see them easier. This is something not many people talk about, but it’s VERY true.

And so though planks should be PART of your ab training, they shouldn’t be ALL of it. Because planks are what is known as an ISOMETRIC movement – and they aren’t going to cause much actual hypertrophy (muscle growth). They are great for activation and strength and core endurance and other stuff. But you also need to do a variety of OTHER types of ab moves too for complete development.

Now kettlebells are one of the BEST ways to train your abs, because you can do moves where you add heavy resistance for relatively low reps, and you can cause the muscle growth and development you are looking for.

Check out my new Kettlebells for Abs course to learn exactly how to get a stronger core, improve your posture, and finally get that six-pack – in just 28 days:

-> NEW – Kettlebells for Abs

And here’s to your ab training success!

-Forest Vance
KettlebellBasics.net

KBs for Abs circuit – “Rippers” (sneak peak)

The workout is from my new “Kettlebells for Abs” course…

…and it’s called “Rippers”, ’cause we’re going to rip up those abs 🙂

We do 3 exercises, :30 each, :15 rest between moves, 3 rounds total:

  • Bear Plank KB Drag-Thru
  • KB Foot Taps
  • Side Plank w/ Hip Dip

Watch the video for a quick breakdown on how to do the moves.

And grab the full 28-day Kettlebells for Abs program at the link below:

https://bit.ly/kbsforabs

Here’s to FINALLY getting that six-pack! –

– Forest and the FVT Team @ KettlebellBasics.net

new training plan – “Kettlebells for Abs”

Okay – this new training plan is live and ready to go!

-> Kettlebells for Abs

With this 28-day workout program, you will discover how to use kettlebells to:

  • Double your core strength
  • Fix your posture
  • FINALLY get that hard and lean midsection you’ve always wanted

Click the link below to learn more and grab your copy now:

-> Kettlebells for Abs

-Forest and the FVT Team @ KettlebellBasics.net

Kettlebells for Abs: Week 1 / Day 3 – “Core + Strength”

Whether your body has changed with age, your eating habits are off track due to stress, or you’re doing hundreds of crunches and sit ups without results, it’s time to blast your belly fat the right way.

Kettlebells are one of the best strengthening tools for abs, because the dynamic nature of kettlebell exercises makes them particularly effective for forcing the core to work hard in a different way.

Check out today’s workout, and stay tuned – my new “Kettlebell Core” program is dropping later this week!

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Kettlebells for Abs: Week 1 / Day 3 – “Core + Strength”

*Links to video exercise demos + recommended weights included in the full program!

PART 1

Complete 3 rounds of the following circuit. Rest as needed between exercises. Rest 60 seconds between rounds.

1 – Turkish Get Up to half rack Carry – 1/ea. Carry 10 yards (30ft) if space available. If not walk out and back before completing the Get Up.
2 – Tall Kneeling Bottoms Up Press – 5/ea
3 – Tactical Lunge – 8/ea
4 – Uneven Push-ups – 5/ea

PART 2

Complete 3 rounds of the following circuit. Rest as needed between exercises. Rest 60 seconds between rounds.

1 – Bear Plank Drag Through – 7/ea
2 – KB High Knees – 15/ea
3 – Side Plank w/Hip Dip – 7/ea

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My Kettlebells for Abs system will put you on the right track to a flatter, stronger midsection in 2021. We’re going to teach you how to intelligently and safely train your abs, using kettlebells. Stay tuned, new program drops later this week!

-Forest Vance
KettlebellBasics.net