Regular cardio is essential for maintaining heart health. Additionally, if your goal is to shed excess fat and maintain a lean physique, incorporating cardio into your routine can be highly beneficial for more calorie burn!

Now running was something I relied on for YEARS as a highly efficient way to get my cardio done. I could get my heart rate up quick, burn a solid amount of calories, and feel very productive in a short amount of time – 30 or 45 minutes!

HOWEVER – the problem is, as the years have ticked by, running seems to be harder and harded on the joints. There are some ways I still incorporate it into my routine (things like rucking and sprinting are two things that I still like and my body sesms to tolerate)… but that’s why kettlebells are also a staple of my cardio plan.

*If you want a full kettlebell plan that’s focused on helping you get low-impact cardio to burn more calories in less time, check out our upcoming 21-day Holiday Shred Challenge, starting Monday Dec 4th:

-> Lose 7-10 Pounds with KBs in 21 Days

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Take the kettlebell snatch test we have to do to become RKC certified, for example. Complete the test itself – 100 KB snatches in 5 minutes with a 53 lb KB (men) or 16 lb KB (women), and you are TOAST! Your heart rate is EXTREMELY high after doing this test (if you can survive!), not to mention how it stays elevated for a period of time afterwards, and you continue to burn calories at a high rate for a while too.

This is not even to mention, the workouts you do in prep for doing a test like this. You might do something like KB snatch ladders a couple / few of times per week for a couple / few months leading up to the cert:

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KB “Snatch Ladder” Low-Impact Cardio Workout

KB SNATCH

Set your timer for 30 second intervals.

First interval, do 4 reps on the right side.

Your rest is the time it takes you to complete the set until the next 30
second interval starts.

Second interval, do 4 reps on the left side.

Repeat for 9 rounds on EACH side, INCREASING the reps by one per side
till you get to 8, THEN going back down the “ladder”.

So you’ll go:

4/4
5/5
6/6
7/7
8/8
7/7
6/6
5/5
4/4

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Do that KB snatch workout (or even some scaled-down version of it!)… and TELL me you don’t get a tremendous cardiovascular workout!!

To sum up, cardiovascular exercise is something you need to be doing. Activities like running can be highly efficient, but they are also higher impact on the body, and as we age, lower impact replacements are great to find. Kettlebells can be one of those lower impact replacements, and the sample kettlebell snatch ladder workout I shared with you today is a great example of how you can get some tremendous cardio exercise with kettlebells in a low impact way.

If you want a full kettlebell plan that’s focused on helping you get low-impact cardio to burn more calories in less time, check out our upcoming 21-day Holiday Shred Challenge, starting Monday Dec 4th:

-> Lose 7-10 Pounds with KBs in 21 Days

-Forest and the FVT Team — KettlebellBasics.net — ForestVanceTraining.com

If your Thanksgiving weekend was anything like mine, you probably indulged in some delicious food and drinks and had a great time.

Now, it’s Cyber Monday and maybe you’re feeling a little “fluffy” from all the festivities! 😉

This is actually the perfect time to do something about it. That’s why I’ll be doing a Holiday Mini-Cut for the rest of 2023!

If you want to join me on this journey and challenge yourself this holiday season, sign up for our upcoming 21-day Holiday Shred Challenge -> https://forestvance.lpages.co/21-day-holiday-shred-challenge-2023/

A mini cut is a more aggressive form of dieting where you significantly reduce your calorie intake for a few weeks in order to lose weight quickly. The goal is to get our bodies primed for muscle growth.

Unlike longer cutting cycles, mini cuts allow us to get back into a calorie surplus faster, giving us more time to focus on building muscle.

During a mini cut, you’ll be eating at a significant calorie deficit of 500-1000 kcals/day.

For example, if you’re currently consuming 3000 calories daily, during a mini-cut you would bring that down to 2000-2500 calories.

The aim is to lose around 1% of your body weight each week. However, in the first few weeks, it’s possible to see even greater fat loss of up to 1.5-2% per week.

Personally, I’m aiming for at least a 7-pound weight loss before Christmas, with an ambitious goal of hitting 10 pounds!

If you want to join me on this journey and challenge yourself this holiday season, sign up for our upcoming 21-day Holiday Shred Challenge -> https://forestvance.lpages.co/21-day-holiday-shred-challenge-2023/

I’ll guide you through the exact eating and training plan that will help you achieve your goals!

Looking forward to working together and taking on this challenge WITH you –

Forest Vance
Owner,
FVT Personal Training

Hey guys! So, we had our first snowfall here in KC last night. Can you believe it? Winter is in full swing and that means it’s time to switch up my training routine.

During the colder months, I like to focus more on building muscle and strength. It’s all about getting that solid foundation before I turn my attention to getting lean for summer.

This year, I’ve really been loving kettlebell workouts. They’re a great way to get strong and stay in shape without putting too much strain on your body or joints.

Now, you may have heard of the 5×5 workout program – a classic strength training routine popularized by Bill Starr back in the ’70s. Well, I’ve taken that same concept and adapted it for kettlebells!

In my KB 5×5 program, we do 5 sets of 5 reps with different kettlebell exercises. The goal is still to increase strength and size, just with a twist!

If you want to try out a sample workout, go ahead and give it a shot. And if you’re interested in the full program, you can grab it HERE while it’s on sale this Black Friday weekend.

Hope you enjoy the workout! Let’s crush those holiday gainz together!

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Kettlebell 5×5 – HOLIDAY GAINZ Workout

PART 1 – Do 5 reps of 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 5 reps of movement #1, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

1 – Single / Double KB Front Squat (can use un-even ‘bells – if only one KB, do TEN reps instead of 5)

2 – burpees – any style – 7

PART 2 – Do 5 reps of 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 5 reps of movement #1, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

1 – Single arm KB swing / snatch – 5 reps per side – go as heavy as possible with good form

2 – plank hold with opposit shoulder tap – :35

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:

1- Split squat – right leg – add weight

2 – Side plank with leg lift – right side

3 – Split squat – left leg – add weight

4 – Side plank with leg lift – left side

Good morning!

I just got finished leading a kettlebell workout at my KC-area studio.

Everyone was still feeling the festive spirit from the last couple of days, but was also ready to burn some calories!

Afterwards, I had a chat with a trainer about how, as the years go by, it seems to be getting more and more difficult to stimulate our muscles and boost strength, without putting too much strain on the joints.

We both agreed that finding a variety of ways to work those muscles, without hurting our knees, hips, spine, and shoulders, is key!

Kettlebells can be the PERFECT tool for getting strong and in shape without putting extra stress on the body… and that’s why I created the Over 50 KB Revolution course – currently on sale this weekend – which focuses specifically on this type of exercise.

Take a look at the sample workout below and if you’re interested, grab the full routine on Black Friday sale HERE.

–Forest @ KettlebellBasics

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Over 50 KB Revolution – Week 3 / Workout 1

WORKOUT 1

PART 1 – Do as many reps as you can of the first exercise in 40 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 30 seconds. Rest for 15 seconds. Do 4 rounds total:

½ or full Turkish Get Up – “in between” option = ¾ get get up
KB deadlift or KB swing – “in between” option = ½ swing

PART 2 – Do as many reps as you can of the first exercise in 40 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 30 seconds. Rest for 15 seconds. Do 4 rounds total:

Bodyweight split squat or KB rack split squat (:40 per side) – can rack two hands or one
Single arm KB row (:40 per side)

FINISHER – Perform 4 single OR double KB “total body attack” at the top of each minute. Repeat 5 times / for 5 minutes / total of 20 reps.

-> Over 50 KB Revolution Black Friday Sale

Kettlebell “Thanksgiving Sampler Platter” Workout – Kettlebell Basics 2023 Black Friday Sale

Happy Thanksgiving!

My kettlebell courses + training plans are ALL on sale this weekend:

=>> Kettlebell Basics 2023 Black Friday Sale

Here is a Kettlebell “Thanksgiving Sampler Platter” Workout for you on this Holiday.

You’ll get a little bit of everything – swings, cleans, snatches and more:

*Two handed swing – 10 reps
*Clean and press – 5 reps per side
*One hand swing – 10 reps per side
*Clean and rack squat – 5 reps per side
*Two handed swing – 10 reps
*Turkish get up – 2 reps per side
*One handed swing – 10 reps per side
*Snatch – 10 reps per side
*Two handed swing – 10 reps

Complete as many rounds as you can of this circuit in 20 minutes.

And don’t forget – my kettlebell courses + training plans are ALL on sale this weekend:

=>> Kettlebell Basics 2023 Black Friday Sale

Happy Thanksgiving to you and yours –

-Forest and the FVT Team

Hey there!

Can you believe Thanksgiving is just around the corner? It’s crazy how fast time flies!

I wanted to let you know that I’ll be having some awesome deals on my top-selling KB workout plans for Black Friday. If you’ve been thinking about grabbing one or more of your favorites, now is the perfect time!

Start thinking about which ones you want and be ready when they go on sale.

Also, I have a killer lower body burner circuit that I did with a client this morning. It’s amazing if you’re looking to really target and burn out those glutes, quads, and abs all at the same time!

Here’s what it looks like:

• Do 3-4 rounds of the following exercises as fast as possible:
• 15 KB swings (choose a weight that challenges you but allows for good form)
• 10 KB goblet squats with a 3-second pause at the bottom of each rep
• 10 side plank holds with leg raises (10 reps per side)

Give it a try after your next KB workout and let me know what you think!

And remember to stay tuned for Kettlebell Basics’ exciting Black Friday Deals!

Forest Vance – KettlebellBasics.net

If you’re looking for a way to build muscle without having to lift heavier weights, kettlebell complex workouts could be the perfect solution.

Despite using less weight than traditional exercises, the extended time under tension still provides a powerful stimulus for muscle growth.

The unique design of kettlebells makes them the ideal tool for complexes, which is why we incorporate them into our Kettlebell/Bodyweight Hybrid Training 3.0 program.

Take a look at the sample workout below and consider trying out the full program HERE:

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KB/BW Hybrid Strength Complex Workout – Free Sample

– Perform 5 kettlebell clean + press on your right side

– Follow this with 5 kettlebell rack lunges on your right side

– Then, do 10 one-arm kettlebell swings on your right side

– Repeat these steps on your left side (clean + press, rack lunges, one-arm swings)

– Finish off with 5 burpees

– Rest for about 60 seconds, then repeat three more times for a total of four rounds

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Are you up for the challenge? Join us in the upcoming 28-day Kettlebell/Bodyweight Hybrid Strength Training Challenge starting Monday! You can even try out one week of the challenge for just $7 by clicking on this link:

–>> Kettlebell / Bodyweight Hybrid Strength Training Challenge 3.0

Looking forward to training with you!

— Forest Vance — Kettlebell Expert — Over 40 Specialist — ForestVanceTraining.com – KettlebellBasics.net

Starting tomorrow, November 14th, registration for the Kettlebell-Bodyweight Hybrid Strength Training Challenge 3.0 is opening up! 

This course is all about building strength without going heavy on the weights. It’s perfect for reaching your goals while taking it easy on your body and joints.

For today, I’ve got a free sample workout from our last KB/BW Hybrid Strength Challenge for you to check out – this one focuses on legs and abs:

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KB/BW Hybrid Strength Workout – Free Sample

1A. Explosive Tempo Single/Double KB Swing: 3 sets of 15 reps
2A. HardStyle Plank: 3 sets of 20-second holds

1B. 4-0-2-0 Tempo Single/Double KB Alternating Reverse Lunge: 3 sets of 10 reps
2B. Explosive Tempo HardStyle Burpee: 3 sets of 5 reps

1C: V-Sit Holds: 3 sets of 20-second holds

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If you’re looking to gain muscle and strength without lifting heavy weights, check out my Kettlebell-Bodyweight Hybrid Strength Training Challenge 3.0 when registration officially opens tomorrow!

-Forest Vance – Master of Science, Human Movement – Kettlebell Expert – Over 40 Training Specialist