TT Bootcamp Workout #4 – “Tabata Time” (Advanced)

Bodyweight training is the perfect compliment to kettlebell work.

By strategically blending KBs and calisthenics, you can hit all five aspects of fitness:

  • Muscular endurance
  • Flexibility
  • Cardiovascular fitness
  • Muscular strength
  • Body composition

Today’s workout is from the “Turbulence Training Bootcamp Workouts” ebook. I highly recommend you pick up a copy and get some great ideas on how to incorporate bodyweight workouts with and into your kettlebell program. (Turbulence Training Bootcamp Workouts is actually oriented towards trainers and fitness professionals, but truly ANYONE looking to reap the benefits of bodyweight exercise can benefit.)

Check it out:

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TT Bootcamp Workout #4 – “Tabata Time” (Advanced)

*Check out full exercise descriptions in the main program HERE

Warm-up (30 seconds per exercise) – 10 minutes

• Run in Place
• BW Squat
• Inchworm
• Cross Crawl
• Prisoner Forward Lunges
• Shuffle
• Rest 1 minute before repeating 1 more time.

TT Strength Circuits (30 seconds per exercise) – 10 minutes

• Vertical Jump & Stick
• Spiderman Pushup
• 1-Leg Deadlift (30 seconds per side)
• Rest 2 minutes before repeating 1 more time.

TT Tabata Circuits – 10 minutes

• BW Squats – 20 seconds BW squats plus 10 second hold in bottom position x 8 rounds
• Rest 2 minutes and take water break
• Pushups – 20 seconds pushups plus 10 second hold in top position x 2 rounds

Water Break – 2 minutes

TT Big 5 Conditioning Circuit (30 seconds per exercise) – 10 minutes

• Siff Squat
• Close-Grip Pushup
• Prisoner Sumo Squat
• Walking Lunge
• Mountain Climber
• Rest 2 minutes before repeating 1 more time.

Water Break – 1 minute

Total Body Abs Circuit (30 seconds per exercise) – 5 minutes

• Cross-Body Mountain Climber
• Plank
• Reverse Bridge
• Rest 1 minute before repeating 1 more time.

Cool-down, Stretching & Water Break – 10 minutes

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To sum up, bodyweight training and kettlebells are like a match made in heaven. Master the basics of both, and you’ll have everything you need to stay lean, strong, and athletic – at ANY age. Be sure to check out the full TT Bootcamps program HERE. And here’s to your continued success!

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

Ruck PT Workout for KB “off” days

“PT” simply stands for “physical training” – typically formation runs, calisthenics, and conditioning exercises.

Here is a “Ruck PT” workout we used in a 12-week Obstacle Course Race prep training plan I put together some time back. It’s also a perfect addition to your on-going regular KB training plan if you just want to add some extra cardio training into the mix:

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Ruck PT Workout

Ruck 3 miles. Stop every 1/4 mile and rotate through the exercises below:

  • 10 push ups w/ ruck on your back (at 1/4 mile; 1 1/4 mile; 2 1/4 mile marks)
  • 5 “weighted burpees” (ruck is on the ground and goes up over your head at the top of each rep) (at 1/2 mile; 1 1/2 mile; 2 1/2 mile marks)
  • 15 squats w/ ruck on your back (at 3/4 mile; 1 3/4 mile; 2 3/4 mile marks)
  • 8 lunges per leg holding ruck in front of the body (at 1 mile; 2 mile; 3 mile marks)

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I do a workout like this about once per week, and that free backpack has been my go-to rucksack for the last few months – highly recommended:

-> Free Tactical Backpack Offer

To your success!

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

Kettlebell “Cluster Training”

Cluster Training is a little-known method that works amazing if you want to gain the most amount of strength in the least amount of time. It involves using short inter-set rest periods, which allow you to do more reps with a heavier weight. It is one of the main methods used in the Muscle Explosion – rapid strength gain plan.

One of the main benefits of cluster training is that you can do more reps with a heavier weight. You can overload the muscles more than you would in a standard rep set up. This results in faster improvements in strength and muscle gains.

Let’s take a cluster set of kettlebell presses for example. Let’s say the maximum weight you can press for five consecutive reps is 32 kilos / 70 pounds. With cluster training, instead of doing one set of five with that 32 kilo / 70 pound KB, we do four “mini-sets” of two reps, with a 10-15 second break between each mini-set. This allows us to basically do eight reps with our five rep max. We lift more, progress faster, and get stronger and bigger than we would be able to otherwise.

The new 28-day Muscle Explosion program put together by Nick Nilsson uses cluster training as one of its main methods. Using this little-known method in a specific and strategic way is how you are able to make very rapid gains in strength in a short period of time in this program.

To sum up, cluster training is a special training method we can use for rapid strength and muscle gains. It is not widely known, but it is very effective. It is one of the main methods used in the 28-day Muscle Explosion course. Learn more and pick up your copy at the link below:

-> 28-day Muscle Explosion

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

“Is plank bad for abs?”

“Crunches and sit ups are back for your back! Plank instead.”

…says every personal trainer at your gym.

But here’s the thing they are missing:

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. A point often not talked about, but a point that is also very true!

This means that though planks should be PART of your ab training, they shouldn’t be ALL of it. 

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.

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 upcoming 28-day Kettlebells for Abs Challenge to learn exactly how to get a stronger core, improve your posture, and finally get that six-pack – in just 28 days:

-> 28-day Kettlebells for Abs Challenge

And here’s to your ab training success!

-Forest Vance
KettlebellBasics.net

11-min KB/BW Interval Finisher

A couple of days ago, I told you about a new way to do HIIT, that’s an especially great option of you’re over 40.

Today I want to show you a workout from the creator of the program, Mike Whitfield, a colleague and friend of mine.

The whole concept is:

– Short, quick-hitting, to-the-point workouts
– Easy on the body and joints
– Jack up your heart rate to burn fat fast
– Strength worked in so you build lean muscle too
– Lots of variety so you never get bored
– Minimal equipment – you just need a KB and/or a pair of DBS (and there are even bodyweight-only options/subs if you’re still working on getting equipment)

Check it out:

11-min KB/BW Interval Finisher

Do the following circuit ONE time, resting as shown:

– Stability Ball Jackknife Pushups (50 secs), rest 10 secs
– KB Goblet Squat (50 secs), rest 10 secs
– Ab Wheel or Stability Ball Rollout (50 secs), rest 10 secs
– Bulgarian Split Squat (Left Side) (50 secs), rest 10 secs
– Bulgarian Split Squat (Right Side) (50 secs), rest 10 secs
– Close-Grip 3/4th Rep Pushups (50 secs), rest 10 secs
– Jumping Jacks (50 secs), rest 10 secs)
– X-Body Mountain Climber (50 secs, rest 10 secs)
– Bench Vault (50 secs), rest 10 secs
– Pushup Plank (50 secs), rest 10 secs
– Split Shuffle (50 secs), rest 10 secs
– KB Swings (50 secs), rest 10 secs

No fluff, no frills, just straight to the point, and straight to the results 🙂

Take the next step to getting the best HIIT program for men and women over 40 at the link below:

=> HIIT for men and women over 40

…and here’s to your continued success!

– Forest Vance
KettlebellBasics.net

Online/Home-Based “Sport Yoga” Series

Hey! –

I am putting on an online/home-based “Sport Yoga” series, starting in a couple of weeks… wanted to post here and get the word out! Details and reserve your spot at the link below:

-> Online/Home-Based Sport Yoga Series

We will meet once a week on a Zoom call, and I will lead you through a 45 minute “Sport Yoga” session!

This is for you if:

— You are looking to improve your flexibility

— If you’re looking to reduce aches and pains

— If you want to reduce stress

— You are looking to improve recovery

Sport yoga is easier forget beginners to perform. It’s based on Hatha Yoga, covers traditional sport stretching, and includes dynamic movement sequences for all types of athletes and sports.

This series is priced very reasonably, and I even include recordings from all 30 sessions of the Flexibility/Mobility Challenge we put on last year, so that you can get started working right away towards those goals until we officially start the Sport Yoga series in a couple of weeks. Details and sign up at the link below:

-> Online/Home-Based Sport Yoga Series

Look forward to working with you!

-Forest and the FVT Team

Online/Home-Based “Sport Yoga” Series

“KB Fit Over 40” personalized coaching

ATTN kettlebell fans over 40 

I am looking for a few more people to join my “KB Fit Over 40” personalized coaching program!…

This is specifically for people who:

– Want some structure around their workouts and nutrition

– Want to get in shape without getting injured

– Are looking to keep stress levels down

This could be the perfect fit. Click this link, fill out the interest form, and I’ll get back to you ASAP:

-> “KB Fit Over 40” personalized coaching

Look forward to hearing from you –

– Forest Vance

Certified Kettlebell Instructor

Over 40 Training Specialist

KettlebellBasics.net

Zero-Gear Bodyweight Workout

The great thing about bodyweight training – IF you know how to do it right – is that you can unlock the hidden power in even the most basic exercises to revitalize your body and build high levels of fitness… with zero equipment required!

It’s also the perfect training approach if you’re trying to take it easy on the body and joints.

Try this Zero-Gear Bodyweight Workout from the Warrior Zero Challenge:

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Zero-Gear Bodyweight Workout
from – Warrior Zero Bodyweight Challenge

PROTOCOL:

2,3,5,8,13,21,13,8 …

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:

  1. Hip Bridge
  2. Shinbox Switch
  3. Front Squat
  4. Tactical Push Up
  5. Spinal Rock
  6. Sit Thru
  7. Front Lunge
  8. Pull Press

*All exercises demoed, broken down, explained in the Warrior Zero Bodyweight Challenge course, HERE

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WOW – how do you feel after that one?

It’s tough, and it’s also DIFFERENT than others out there – which is awesome to keep you motivated and excited for each and every session.

You’ll unleash a level of inner strength and confidence you may not know you possess right now, even if it’s buried beneath years of wear and tear.

Learn more and order now at the link below:

-> Warrior Zero Bodyweight Challenge

To your success –

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

“Advanced Home Abdominal Workout” – Day 1 – Workout A – Triset #3

MYTH: “Functional training – with implements like kettlebells! – provides all the core training you need!”

FACT: Building a strong, functional, good-looking midsection requires dedicated ab/core training.

I’ll admit it – I used to believe doing things like KB squats and swings was all I needed to build the strong and aesthetic abs. While this might *technically* be true, and I’m sure we all know some genetic outlier who does no ab training, eats fast food regularly, and still has a six-pack… these people are the exception to the rule.

Regular people like you and me who want strong, tight abs can GREATLY benefit from regularly adding workouts like this to their routines:

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“Advanced Home Abdominal Workout” – Day 1 – Workout A – Triset #3

-> Get 12 more weeks of advanced ab workouts to add to your kettlebell training here <-

1 – Spiderman Pushups – 8 reps per side

*No rest*

2 – Stability Ball 1-Leg Jackknife – 6 reps per side

*No rest*

3 – Stability Ball Rollout – 10 reps

Rest 1 minute; repeat 1 more time for a total of 2 “trisets”

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If you liked this ab workout, Get 12 more weeks of advanced ab workouts here – these are perfect for adding on to your current kettlebell training program!

Here’s to getting that six-pack you’ve always wanted –

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