• Joint rotations • Any aerobic activity to pump blood into your muscles (5 minutes) • Light warm up stretching
2 – Your main kettlebell training session
• If increasing your flexibility is your only aim, skip this and move to another step
3 – Flexibility-specific strength training
• Adductor flies – 2 sets of 30 reps till or 1 set of 50+ until muscle burn • Hamstring curls – 2 sets of 30 or 1 set of 50+ until muscle burn Hyperbolic Stretching • Elevated adductor stretching – 4 sets with 30 sec. rest between sets • Hip Flexor Stretch – 3 sets on each side with 15 seconds rest • Elevated hamstring stretching – 3 sets on each side, 15 seconds rest
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Give this complete Hyperbolic Stretching Routine Sample a try! And don’t forget to grab your copy of the full 28-day Hyperbolic Stretching Challenge HERE.
You see, a lot of kettlebell enthusiasts over the age of 40 that I work with know they SHOULD be stretching regularly, but they just don’t.
They know that it can help with:
Reduced pain + stiffness
Natural posture correction
Injury prevention + recovery
Improved sleep
Less stress
More overall vitality
…but they don’t know the exact best routine to do, and/how how to best integrate it with their kettlebell workouts.
Well, not only will the Hyperbolic Stretching program give you all the benefits listed above, it will also help you do the full splits in 21-28 days anytime, without a warm up… in just 8 minutes of stretching per day.
When it comes to weight loss, there is a common belief that losing weight gradually is more effective in the long run.
However, recent studies conducted between 1995 and 2010 have challenged this notion!…
These studies compared the outcomes of individuals who lost weight quickly versus those who lost weight slowly.
Surprisingly, ALL of the studies consistently found that those who lost weight more rapidly actually had BETTER long-term results.
This means that they were able to maintain their weight loss for a longer period of time, ranging from 1 to 5 years later.
These findings suggest that RAPID weight loss may be a more viable and successful approach for individuals looking to achieve and sustain their desired weight.
And if you really think about it, it makes logical sense. Rapid weight loss can be more effective for some people because it can provide quick motivation and results. When individuals see noticeable changes in their bodies early on, it can boost their confidence and determination to stick with their weight loss plan. This can make it easier to stay committed and achieve their desired weight in the long run!…
However, it’s important to remember that rapid weight loss may not be suitable for everyone, and it should be done in a healthy way, under the guidance of a professional, to ensure sustainability. That’s why joining the FVT “20 in 6” Challenge 2.0 can be the perfect opportunity for you because we focus on harnessing the benefits of rapid weight loss, while ensuring it’s done safely and effectively, because you’ll receive personalized guidance and support.
Key take-away from today – quick weight loss actually CAN be a valuable tool, as long as you do it RIGHT!
And, if you’re looking for professional help and support in the process, stay tuned for the FVT “20 in 6” Challenge 2.0 – registration opens Thursday, September 14th!
-Forest and the FVT Team @ ForestVanceTraining.com
PS – It’s going to be easier and less painful than last time… because with my NEW and IMPROVED nutrition methods, you will NOT have to count calories, weigh your food, or record everything you eat.
PPS – Respond to this message with the word CHALLENGE in the and we’ll add you to the waiting list.
I hope you’re having a fantastic Sunday on this holiday weekend!
I went to a car show called “Greaserama” yesterday in Platte City, MO. If you like all things DIY, high performance vintage cars with a touch (or a lot) of rust, Rat Fink art, monsters, and punk rock music – it’s an absolute blast!
Anyway, days like today are perfect for a “recovery-focused” workout. Sometimes when I wake up in the morning after a hard training week, my body can feel pretty sore. But you know what’s funny? If I actually do a workout, I often end up feeling better!
If you’re interested, I also have a new program that combines Recovery Focused workouts with Metabolic Strength Training and Functional Cardio and Abs workouts. It’s designed to give you efficient exercises that keep your cortisol levels under control while allowing you to achieve amazing results in a short amount of time, all from the comfort of your own home. Check out the course at the link below:
Now, let me share with you a 17-minute Recovery-Focused Workout that will leave you feeling refreshed on this Sunday morning. Cheers!
— Forest @ KettlebellBasics.net
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17-min Sunday Recovery-Focused Workout
Perform each exercise for the designated time before moving on to the next one. Rest for about 30 seconds between sets. Complete a total of five rounds:
Functional Cardio and Abs workouts are a fantastic option for men who want to regain an active lifestyle while taking care of any existing aches or pains. These workouts are a key part of the program I’ll be sharing with you below:
During phase one, which spans weeks 1-4 of the program, you’ll be incorporating these workouts into your routine a few times per week. (In addition, to maintain a well-rounded training regimen, we’ll also include some Metabolic Strength Training workouts and Recovery Focused Workouts on other days too.)
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Fit Over 50 – Functional Cardio and Abs Workout
Move from one exercise to the next with minimal rest between sets. Once you’ve completed the entire circuit, take a 1-2 minute break before starting over again. Aim for six rounds in total:
— Jog In Place for 30 seconds — Scissor Kicks – 10 reps per side — Skaters – 10 reps per side — Cross Crunches – 10 reps per side — Mountain Climbers – 10 reps per side — Reverse Plank – 30 seconds
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One of the things I absolutely love about cardio and abs workouts like this is their simplicity and accessibility. You don’t need any fancy equipment or exceptional running abilities or anything else to reap the benefits. They are low-impact on your body and can be done anytime, anywhere.
For more information on the full Fit Over 50 program that includes this workout and more, click on the link below:
You may not believe this, but I haven’t done one of these Bro Splits or Traditional bodybuilding style workouts in over 10 years.
You know the workouts I’m talking about…chest day, bis and tris, back and shoulders, leg day.
The truth is, I used to TORTURE myself with those workouts in my late 30s which led me to gain weight and become 215 pounds of puffy muscle.
The worst part is that I absolutely dreaded it…I just thought that’s what I had to do.
I even did long 45-60 minutes of cardio on the treadmill or stair climber to try and lose weight and I just ended up putting on weight.
And there’s a lot of older men over 40, that believe the same…I see it every day at my local gym…by the look on their faces they dread and don’t enjoy it either.
And I get it.
Luckily you don’t have to work out like this in order to get into shape.
If you want something different…something that is designed specifically for men over the age of 40, something more effective and way more efficient…. Metabolic Workouts are your answer.
If you do metabolic workouts, the right way, you can be done in under 20 minutes using your bodyweight only and getting better results than spending hours in the gym.
You will lose weight, burn belly fat, build lean muscle and get into shape, while feeling better doing it.
With summer coming up, it’s time to get your workouts dialed in.
Listen, when it comes to getting into your best shape in your 40s, 50s and 60s…
You will get 5 different follow along bodyweight only metabolic workouts, that you do each week that last no longer then 20 minutes:
Here is the schedule:
Monday: Metabolic Bodyweight Circuit Tuesday: Tabata Torch Workout Wednesday: Wild Style Workout Thursday: Density Training Friday: Fat Loss Cardio Circuit Saturday/Sunday: OFF
Even better that if you are a beginner you just do 3 workouts per week, if you are intermediate you use 4 workouts and if you are advanced or want a challenge you do all 5 each week.
No matter where you are in your fitness, you WILL GET RESULTS!
And like I mentioned before…these are follow along workouts so all you have to do is follow from your computer or download the app and use your phone/tablet.
If you are serious about getting into the shape and losing 10-20 pounds, then get ready to sweat, burn belly fat, lose weight and get into the best shape of your life this summer!
I used to believe that spending hours at the gym was necessary to achieve my desired results. Years of competitive sports ingrained this belief in me.
However, when I retired from professional football in 2005 and lost 70 pounds in just 8 months, I realized that my approach to training could be different if my goal was to look good, feel good, and maintain good health.
That’s when kettlebells came into play. For over 15 years now, they have been a crucial component of my fitness routine.
And here’s the best part – I still incorporate kettlebell training into my workouts today, constantly evolving my methods. My latest experiment involves something called Kettlebell PHA.
Kettlebell PHA combines cardio and resistance training strategically, providing a comprehensive full-body workout in just about 17 minutes. This type of training emphasizes alternating upper and lower body exercises with minimal rest in between. As a result, your blood flows rapidly throughout your body, increasing calorie burn and potentially reducing body fat while building lean muscle mass.
Do as many reps as you can of each exercise in 40 seconds. Rest for 20 seconds between moves. Rest for 60 seconds between rounds. Do 3 rounds total:
1 – Single Arm KB Swing (20 seconds per side) 2 – Plank-to-Push Up 3 – KB Tactical Lunge (alternate legs each rep) 4 – Single Arm KB Row (20 seconds per side) 5 – Up-Downs
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Kettlebell PHA (peripheral heart action training) is the real deal when it comes to getting the most out of your workout. It’s all about combining cardio and resistance training to burn fat, gain muscle, and save time. It’s perfect for those of us who are over 40 but still want to train like an athlete with kettlebells!
The Ketllebell PHA Challenge opens up tomorrow, Tuesday, July 25th, 2023, so make sure you stay tuned because this is an opportunity you don’t want to miss.
— Forest Vance Master of Science, Human Movement Kettlebell Expert Over 40 Specialist KettlebellBasics.net
I’m getting ready to go on vacation soon and I’m really excited about it!
But one thing that can be a little tricky while on vacation is figuring out how to stay active and workout.
Bringing kettlebells on an airplane doesn’t sound like the best idea, especially with my wife who always packs way too much stuff and our two little ones in tow!
And sometimes the gyms at hotels or resorts aren’t as great as we hope they’ll be.
So, for this trip, I think I’ll focus on bodyweight workouts instead. It’s a good change for my body every now and then and it feels really nice on my joints.
There’s this program called the Warrior Zero Bodyweight Challenge that I really like. I’m planning on doing some of their workouts during this week, like the one below:
You will set your timer for the duration of the Protocol; in this case 15 minutes.
Start with exercise #1 and perform 2 repetitions.
Next, exercise #2 for 2 reps, then exercises #3 for 2 reps.
You will stick with the 2 reps of each exercise until you complete 2 reps of all 8 exercises.
From there, you move on to 3 reps of all 8 exercises.
You will working through the repetitions until time expires (moving up and down the ladder). Perfect Form not Speed is the goal here.
EXERCISES:
Hip Bridge
Shinbox Switch
Front Squat
Tactical Push Up
Spinal Rock
Sit Thru
Front Lunge
Pull Press
*All exercises demoed, broken down, explained in the Warrior Zero Bodyweight Challenge course, HERE
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What’s great about this workout is that you don’t need ANY equipment! No lugging around kettlebells or bands or any other gear… and not to mention, it’s totally different and one-of-a-kind.
If you’re interested in checking out the complete Warrior Zero course, you can do so by clicking on THIS LINK.
Have an amazing rest of your weekend – catch up with you soon!
–Forest Vance Master of Science, Human Movement Kettlebell Expert Over 40 Specialist KettlebellBasics.net
Don’t underestimate the power of this exercise – you can achieve great results without using heavy weights.
To perform OLGL’s, set up a flat bench and place a pair of KBs, DBs, or a Barbell (pictured above) a few feet in front of it. Assume the position for a Bulgarian Split Squat, with your foot and part of your shin firmly on the bench. Stability is key here, as we want to focus on targeting one side at a time.
Once you’re in the bottom split squat position, pick up the dumbbells and bring your torso upright while keeping your legs in place. The movement should only occur at the hips and lower back.
This exercise is an absolute gem for your glutes. Not only does it provide constant isometric tension to the working-side glute from holding the split position under load (which also provides a great stretch), but it also engages that glute to extend the hip and bring the torso upright simultaneously – this is where the magic happens!
You’ll experience two levels of tension on your glute at once, resulting in an incredible workout. Be prepared to feel this exercise like no other – dual-function loading is truly mind-blowing!
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I’m always on the lookout for new and innovative exercises to incorporate into my workouts. That’s why I highly recommend a resource like “The Best Home Gym Exercises You’ve Never Heard Of.” It’s packed with 277 incredibly effective exercises that can be done with basic equipment.
If you’re an intermediate or advanced trainee who already understands program design, this tool is an invaluable asset. Just yesterday, I was planning workouts for our clients at the studio and needed a single leg hinge movement for four sets of eight. I wanted something different from what we had been doing before, both physically and mentally stimulating. Thankfully, this guide provided exactly what I needed!
From chest to abs, this book covers every major muscle group in your body. You’ll find exercises for biceps, triceps, back, traps, quads, hamstrings, glutes, shoulders, calves—you name it! With just a few pieces of equipment, you’ll have everything necessary for a complete workout.
So don’t miss out on discovering these unique and fresh exercises that will challenge your muscles in ways even the best machines at the gym can’t match! Click here to unlock their potential today.
–Forest Vance Kettlebell Expert & Over 40 Training Specialist
The other day I was chatting with this guy at my gym. We both competed in a powerlifting meet recently and hadn’t seen each other for a while, so it was good to catch up.
He mentioned that he’s been dealing with some knee issues, and I shared with him my experience of having two knee surgeries and how it still affects my workouts to this day.
Yeah, my knees can be a bit cranky sometimes! 😉
Despite that, I can still do things like the RKC snatch test (which involves doing one hundred 53-pound kettlebell snatches in five minutes), compete in powerlifting meets, and even run decent distances (last November I did a 25k trail run, for example).
It’s nothing complicated and only takes a few minutes each day!… but let me tell you, if I skip it, I really feel the consequences.
Here’s one 5-min Strength + Stretch Sequence for Cranky Knees… if you like it, I highly recomend doing the full program on the next page –>> Feel Good Knees course
# 5-min Strength + Stretch Sequence for Cranky Knees
Hold each stretch / pose for at least 30 seconds:
— Reclined Hand-to-Big-Toe Pose: Lie on your back and extend one leg straight up towards the ceiling. Grasp the big toe of that leg with your hand and gently pull it towards your body, feeling a stretch in the back of your leg. Hold for 30 seconds and then switch legs.
— Bridge Pose: Lie on your back with your knees bent and feet flat on the floor. Place your arms alongside your body. Push through your heels to lift your hips off the ground, forming a bridge shape with your body. Hold for 30 seconds while engaging your glutes and hamstrings.
— Banana Pose: Lie on your back with your legs together. Extend your arms overhead and interlace your fingers. Press your palms away from your body as you stretch towards one side, creating a gentle C-curve shape with your body. Hold for 30 seconds and then repeat on the other side.
— Chair Pose: Stand with your feet hip-width apart. Bend your knees and lower your hips as if sitting back into an imaginary chair. Keep your chest lifted and your weight in your heels. Hold for 30 seconds, engaging your quadriceps and glutes.
— King Arthur’s Pose: Kneel on the ground with one knee forward and the other knee resting on a folded blanket or mat. Place your hands on your front knee for support. Gently shift your weight forward, feeling a stretch in the front of your back leg. Hold for 30 seconds and then switch legs.
— Half Lord of the Fishes Pose: Sit on the ground with your legs extended in front of you. Bend one knee and place the foot on the outside of the opposite thigh. Twist your torso towards the bent knee, placing your opposite elbow on the outside of the knee for support. Hold for 30 seconds and then repeat on the other side.
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If you want a complete routine that will really make your knees feel good, be sure to check out the Feel Good Knees course on the next page –>> Feel Good Knees course
Don’t let knee pain hold you back any longer – take action and start feeling better today!
Forest Vance Master of Science, Human Movement Kettlebell Expert Over 40 Specialist
