Let’s dive a little deeper into the new Kettlebell 5×5 program we’ve been talking about for the last few days:

–> 5×5 Kettlebell Method for Strength + Muscle

If you’ve been thinking about giving it a try, but haven’t pulled the trigger yet, let me shed some light on how it works, along with giving you a sneak peek at a sample workout.  

The original 5×5 workout is known as an efficient strength-building routine based around essential compound movements – such as squats, deadlifts, and bench press among others. You do five sets of five reps for each exercise, hence “5×5”. The aim is to gradually increase weight while maintaining good form. This simple yet intensive routine is great for gaining strength and lean muscle!

Now comes in our newest evolution – The Kettlebell 5×5 Program! With the new Kettlebell 5×5 Method, you’re going to use the classic 5×5 template, but you’ll use kettlebell exercises, which will not only help you gain strength and size, but you’ll build your core, mobility, and avoid injury, all at the same time.

Get the full program at the link below:

–> Kettlebell 5×5 – January 2024 Flash Sale

Now. When doing the 5×5 program with kettlebells, we need to be a bit more strategic. This is because with barbells, you can simply increase the weight once you can handle five sets of five reps. But kettlebell weights tend to make bigger jumps.

That’s why we’ll have some fun playing around with details like tempo, rest periods, exercise variations, etc.

Here is an example workout. (Details on things like how to progress from one ‘bell to two, how to increase overload WITHOUT upping the weight as an option, etc are included 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 complete a total of five rounds. When you can get 5 sets of 5 reps, progress – adjust lifting tempo, reduce rest period, pick 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 complete a total of five rounds. When you can get 5 sets of of movement #1, progress – adjust lifting tempo, reduce rest period, pick 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 three rounds total:

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

There you have your Kettlebell 5×5 sample workout. As I mentioned, details on things like how to progress from one ‘bell to two, how to increase overload WITHOUT upping the weight as an option, etc are included in the full program and video breakdowns. Click the link below to learn more and start the program today:

–> Kettlebell 5×5 – January 2024 Flash Sale

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

For the past 11 or 12 years, I’ve hardly ever missed a morning stretch, and let me tell you – when I do miss it, I feel the consequences!

My body feels stiffer, more sore, and I’m more prone to injuries during my workouts.

Here’s an example of what my daily flexibility series might include (this one is actually from the Hyperbolic Stretching 28-day Challenge where you’ll work towards doing the splits):

• Standing straddle with alternating toe reach – 3x:10 per side
• Lying piriformis stretch – 3x:10 per side
• Standing forward fold “head to toe” stretch – 3x:20
• Toe flex – 3x:10 per side
• “Drop stance” hip flexor stretch – 3x:15 per side
• Seated straddle split stretch – 3x:15 per side
• Standing quad stretch – 3x:20 per side
• Lying abdominal stretch – 3x:15

*For detailed exercises breakdowns and demonstrations, be sure to check out the full Hyperbolic Stretching 28-day Challenge course HERE.

Flexibility will greatly enhance your kettlebell training, as well as various other aspects of life. Make it a habit to incorporate a daily stretching routine in order to achieve the best results in the shortest amount of time. I highly recommend giving the Hyperbolic Stretching 28-day Challenge a try. Click here to start now.

Here’s to your ongoing success!

–Forest Vance – KettlebellBasics.net – ForestVanceTraining.com

For the last couple of days, we’ve been talking about how to do more pull ups using the Pull Up Progression Method.

Today I want to highlight another bonus you get with the Physique Zero course – the the “Push Up Mastery” guide!

-> “Physique Zero” + Full “2x Your Push Ups in 30 Days” plan

This program is designed to increase reps and volume each day for 30 days. You need to see the full plan to understand how it works, but the example daily push up progression below, written in the style of the Push Up Mastery Guide, should give you a general idea. There is both a beginner and advanced version of the program so you can start with the plan that works best for you depending on your fitness level.

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2x Your Push Ups in 30 Days Plan [example week]

DAYS 1-5: ESTABLISH A BASELINE PYRAMID PROGRESSION

Day 1: Perform a set of push-ups to failure (+Active recovery – other kettlebell workout / etc.)
Day 2: Active recovery – other kettlebell workout / etc.
Day 3: Perform 3 sets at 50% of max reps with 45 seconds rest between sets. (+Active recovery – other kettlebell workout / etc.)
Day 4: Isometric holds at the bottom of the push-up position for 30 seconds each, repeated for 3 sets. (+Active recovery – other kettlebell workout / etc.)
Day 5: Dynamic warm-up followed by 2 sets of push-ups at 60% of max reps with 60 seconds rest between sets. (+Active recovery – other kettlebell workout / etc.)

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For the full program that will help you do more push ups, click the link below:

-> “Physique Zero” + Full “2x Your Push Ups in 30 Days” plan

Good luck doubling your push ups in 30 days!

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

Wanted to share a short exchange I recently had with a coaching client:

R (coaching client):

“One pull-up!!!!!!!!!!!!!!!!
How many exclamation points am I allowed? Lol”

F (me):

“That is fantastic!! Congrats!! The (pull up plan I built for you) worked!!!!! :)”

R had been working for YEARS to do her first pull up, without success.

But when I got her on my “Do More Pull Ups Fast!” plan, she was able to get her first one – in just 30 days!

So if YOU you tired of sucking at pull ups …

Or if you have been stuck at the same number (or zero) for way too long …

I recommend checking this out:

-> “Physique Zero” Pull Up Progression Method + Full 12-week Bodyweight Strength plan

It closely resembles the plan I used to help R get her first pull-up.

I first used something very similar to it to add 4 pull ups to my single-set max, and went from 9 to 13 in one month.

Then, I gave it to a couple dozen clients that had this specific goal, and ALL that followed it to a “T” got great results.

Rachel got her first pull up … John went from 3 to 5 in one month, then got to 12 about 60 days later … Byron went from 2 to 6 in one month, eventually hitting a set of 15 later in the year … just to name a few.

This plan is simple, but it is also very powerful.

I can’t wait to hear about the results you get using it!

It’s actually a free BONUS program you get when you pick up a copy of the Physique Zero course:

-> “Physique Zero” Pull Up Progression Method + Full 12-week Bodyweight Strength plan

Just order now using that link, and you’ll get the full program – plus, you get a full at-home bodyweight strength program to go with it.

Cheers to your success, Merry Christmas, and Happy Holidays! – 

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

Do you find that knee pain is hindering your kettlebell workouts, or even affecting your daily activities?

Let’s discuss the top three reasons why knee pain occurs and more importantly, how to fix it.

No more letting knee pain hold you back from living your best life!

*If you’re searching for a comprehensive program that addresses all of your knee pain concerns and more, I can’t recommend this one enough:

–>> 10-minute daily routine to reduce knee pain

Top 3 Reasons for Kettlebell Knee Pain

Firstly, inflammation, which occurs when chemicals are released by the immune system or skeletal tissue, leading to swelling. This inflammation can affect a single joint or multiple joints simultaneously.

Another factor is postural disorder, which refers to the misalignment of the neck, spine, and hips while standing, sitting, or walking. This misalignment often puts excessive pressure on the front, back, or sides of the knees and can result in injury with even the slightest sudden movement.

Lastly, collapsing cartilage plays a significant role in knee pain. Cartilage is responsible for holding the bones together and providing flexibility while reducing friction. Heavy impacts from accidents, overuse injuries, or prolonged periods of inactivity can damage this essential component of healthy knees.

*The program linked below addresses all of these things and more:

–>> 10-minute daily routine to reduce knee pain

3 Ways to Fix Kettlebell Knee Pain

Here are three tips to address knee pain – from kettlebells or other factors:

1. Stay active: Many individuals with knee pain tend to avoid physical activity altogether. However, this lack of movement can lead to further loss of flexibility and strength. It’s important to stay active while being mindful of your limitations.
2. Engage in the right types of exercise: Research has found two specific exercises beneficial for knee pain – isometric contractions and timed static holds. Implementing these exercises into your routine can help alleviate discomfort.
3. Follow a progressive exercise plan: Consistency is key when it comes to improving knee health. Gradually increase the difficulty level of your exercises over time so that each day builds upon the progress made previously.

Remember that everyone’s situation is unique, so consulting with a healthcare professional may provide personalized guidance tailored to your needs.

If you’re searching for a comprehensive program that addresses all of your knee pain concerns and more, I can’t recommend this one enough:

–>> 10-minute daily routine to reduce knee pain

All the best on your journey to a pain-free life! —

–Forest Vance
Specialist in Training for those Over 40
Expert in Kettlebells
KettlebellBasics.net
ForestVanceTraining.com

Do you ever think about the good ol’ days when you played sports and ran like the wind?

Sprinting brings back those memories!

But, if you’re in your 40s and beyond, you might wonder if it’s okay.

Well, guess what? It totally can be if you’re smart about it!

I’ve got a few tips for you below on how to sprint smart, especially if you’re training with kettlebells and you are aged 40 or more.

Plus, stick around for a special treat: Anabolic Sprinting 2.0, a complete plan to level up your fitness game alongside your kettlebell routine.

SMART SPRINTING TIPS

1 – Start Slow and Easy:

Imagine when you started lifting weights, right? You didn’t go super heavy right away. Well, it’s the same with sprinting. Begin with a few short runs and slowly add more.

2 – Warm-Up, Super Important!:

Before you start running, warm up your body. Do some dynamic stretches, like Frankenstiens, Inchworms, high knees, butt kicks, etc.

3 – Run Fast, but Not Super, Super Fast:

Going about 80% of your fastest speed is perfect. You get most of the benefits, and a lot less injury risk.

4 – Start with a Running Start:

Begin with a little jog, then speed up. It can be a safer option that’s also easier on your joints.

5 – Take Your Time to Stop:

Give yourself space to slow down, like when you’re riding a bike and gradually put on the brakes. It’s kinder to your body 🙂

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Follow these simple tips, you’ll have a blast adding sprinting into your routine, and you’ll stay injury-free.

And don’t forget about Anabolic Sprinting 2.0 – it’s a complete course that will help you add sprinting to your kettlebell workouts, and it’s perfect if you’re in your 40s, 50s or beyond:

–>> Anabolic Sprinting 2.0

–Forest Vance
KettlebellBasics.net

Here’s a sample routine for the Hyperbolic Stretching Challenge that you can try out.

It’s a great way to complement your kettlebell work and improve your flexibility!

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sample routine for the Hyperbolic Stretching Challenge

1 – Warm-up session (10 to 15 minutes)

• 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.

-Forest and the Team at KettlebellBasics.net

Full splits in 21-28 days anytime, without a warm up is quite the claim!…

…but the 8-minute daily program linked below will very well get you there, and it’s a perfect addition to your kettlebell workouts:

=> Hyperbolic Stretching

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.

Check it out at the link below:

=> Hyperbolic Stretching

…and I look forward to hearing about your success!

-Forest Vance — ForestVanceTraining.com — KettlebellBasics.net