For those looking to test their strength, kettlebell form, mental capacity, and lungs – check this out:

=> “300” Kettlebell Challenge 3.0

You’ll do a strength (and overall fitness) test at the beginning of the 28 day program – a special 300 rep kettlebell workout.

It gives you a great, measurable starting point. It also helps you set goals for the end.

Then, for the main program program, you do workouts that will help you do better at that original “benchmark” training session – and at the same time, help you with things like:

– Losing fat
– Gaining lean muscle
– Strengthening your core
– Getting more flexible
– Improving overall performance

We even do a different 300 – rep kettlebell workout every week just for fun, and so that you can see your fitness improving along the way.

Check out this sample workout from the program:

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“300” – KB Challenge – BENCHMARK WORKOUT* (week 4)

*Find the demo vids with full exercise breakdowns in the full program HERE

Note: Be sure to record the weight used for each move and the total time it takes you to complete this benchmark workout with proper form. See if you can beat your time from week 1!

*Use the same versions / modifications / etc as week 1

5 1 arm press right (8k women / 16k men)
5 1 arm press left (8k women / 16k men)
15 2 arm KB swings (16k women / 24k men)
10 push ups
10 lunges right
10 lunges left
5 burpees

Complete 5 rounds for time

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Give the program at the link below a try:

=> “300” Kettlebell Challenge 3.0

I look forward to hearing about how you do.

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
KettlebellBasics.net


PS – The “300” Kettlebell Challenge 3.0 Birthday Sale is LIVE:

=> “300” Kettlebell Challenge 3.0 Birthday Celebration Sale

This program is designed to help you unleash your inner warrior and get a ripped Spartan body, in just 28 days. 

It’s also on sale with some great new bonuses, in celebration of my birthday month! 😉

Details and order now at the link below:

=> “300” Kettlebell Challenge 3.0 Birthday Celebration Sale

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
KettlebellBasics.net​​​​​​​

Check out this sample workout from my newest Isometrics + Kettlebells: 4-Week Workout Plan:

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Isometrics + Kettlebells – Week 3 / Workout 2

PART 1  – Do as many reps as you can of exercise 1 in 45 seconds. Rest for 15 seconds. Do as many reps as you can of exercise 2 in 45 seconds. Rest for 15 seconds. Repeat for four rounds total:

• Single arm KB press (22.5 sec per side) (recommended weight = 16/20k men – 8/12k women)
• ISO – Warrior III (22.5 sec per side)

PART 2 – Do as many rounds as you can of the circuit below in 9 minutes:

• 8 walking lunges (w/ double KBs at sides) (per leg) (recommended weight = 12/16k men – 8/12k women) (do same leg for consecutive reps this week)
• 15 recline rows OR 8 one arm KB rows per side (recommended weight = 16/20k men – 8/12k women)
• :5-:30 ISO – chin up holds (go as long as you can!) OR :15 sec holds at TOP of KB row (try to beat your time from last week!)

PART 3 – Do as many rounds as you can of the circuit below in 8 minutes:

• 5 one arm KB swings OR 5 high pulls OR 5 snatches per side (recommended weight = 16/20k men – 8/12k women) (challenge yourself to progress!)
• 8 spider climbs (per side) – add a push up
• :30 ISO – superhero hold

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Isometrics + Kettlebells: 4-Week Workout Plan

The hook:

Learn how to use the unique combination of kettlebells and isometrics to preserve your joints, forge new lean muscle, and cut your recovery time in half!

Author:

Forest Vance

What you get:

— Kettlebell Isometrics: 4-week training plan
— Kettlebell Isometrics 2.0: Free 4-week bonus plan
— Kettlebell Mobility Challenge: Learn to reduce pain and enhance recovery – free bonus
— Sport Yoga Series 2.0: Access 2022’s special series, originally $99 – free bonus
— Do 5 One Arm Push Ups: Mini course to master this skill – free bonus​​​​​​​

Access to the Kettlebell Isometrics main program:

–> Access to Isometrics + Kettlebells: 4-Week Workout Plan

To your success! –

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

One of the training formats I love the most for 40-and-ups looks like this:

• total workout time = approx 30-45 minutes
• 10-15 minutes (split between warm up and cool down) is flexibility / mobility / movement work
• 10-15 minutes is dedicated strength work (lower 5-12 ish Rep range, using progressively heavier weights / exercise difficulty / over time)
• 10-15 minutes is metabolic conditioning work – like the kettlebell finisher I’m sharing with you today

This is the format I use in the training plans I have on sale this weekend for my birthday celebration:

-> Kettlebell Isometrics

-> “300” Spartan Kettlebell Challenge

-> Kettlebell 5×5 Method

Try this 10-minute KB Press/Lunge/Swing + Burpee Finisher at the end of your next strength session, and see just how powerful it can be!

Press/Lunge/Swing + Burpee Finisher

– 5 KB press right

– 5 KB rack lunge right

– 10 1-arm KB swing right

– 5 KB press left

– 5 KB rack lunge left

– 10 1-arm KB swing left

– 5 burpees

Do 5 rounds as fast as possible!

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If you liked this workout, check out the training plans I have on sale this weekend for my birthday celebration:

-> Kettlebell Isometrics

-> “300” Spartan Kettlebell Challenge

-> Kettlebell 5×5 Method

-Forest Vance @ KettlebellBasics.net

“300” Kettlebell Challenge 2.0 – free sample workout: “300” Kettlebell Challenge 2.0

Check out this free sample workout from my “300” KB Challenge, and grab the full program at the link below while it’s on sale
to celebrate my birthday this week: “300” Kettlebell Challenge 2.0

You’ll unleash your inner warrior and get a ripped Spartan body, in just 42 days!

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“300” Kettlebell Challenge – free sample workout

• 5 1-arm kettlebell Clean and Squat right (12k women/20k men)
• 5 1-arm kettlebell Clean and Squat left (12k women/20k men)
• 5 Bottoms Up Kettlebell press right (8k women/12k men)
• 5 Bottoms Up Kettlebell press left (8k women/12k men)
• 10/ea Side stepping Kettlebell Swing (20 swings total) (16k Women/24k)
• 10/total Plank to push-ups (up, up, down, down =1 rep. Make sure to even out which hand leads)
• 5 1-arm kettlebell racked rear lunges right (12k women/20k men)
• 5 1-arm kettlebell racked rear lunges left (12k women/20k men)

Complete 5 rounds for time

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Grab the full “300” Kettlebell Challenge program at this link while it’s on sale
to celebrate my birthday this week: “300” Kettlebell Challenge 2.0

-Forest Vance
KettlebellBasics.net

*Today’s post is sponsored by: the 20 Pounds in 6 Weeks Kettlebell Challenge

Starts Monday, April 8th – Last Call, Sign Up Now!

-> 20 Pounds in 6 Weeks Kettlebell Challenge

==

If you’re looking for a way to ease up on your body and joints while still being able to perform kettlebell snatches effectively, then today’s tip is for you!

Instead of bringing the kettlebell all the way overhead and then flipping it back down before each rep, try lowering it to your shoulder in between reps.

This will help take some of the strain off of your body, especially if you’re working with heavier weights.

Be aware that if you’re taking the RKC or SFG snatch test, this method is not allowed… in your regular training however it is a great option to work in! Check out the video that walks you through the technique for this tip here:

-> https://youtu.be/5TgX1AsfpfM?si=L1CRlblHnVmrd6ba

Thanks for reading and I hope this tip helps improve your form!

– Forest Vance KettlebellBasics.net

A lot of people think you need to work out for 45-60 minutes, six days per week to lose body fat.

With a specific and well-designed kettlebell plan, that is simply just not true!

Paired with a sensible nutrition approach, you can absolutely lose fat fast, working out with kettlebells for just 20-30 minutes, 3-4 times per week.

This is exactly what we do in the 20 pounds in 6 weeks Kettlebell Challenge (in fact, for the next 12 people to sign up, I’ll even create you a fully customized meal plan!).

Try this sample 20-min Total Body KB Cardio Circuit, then go sign up for the Challenge here:

-> 20 in 6 Kettlebell Challenge

20-min Total Body KB Cardio Circuit

Do three rounds of the circuit below as fast as possible:

• 10 two hand KB swing (recommended weight = 12-16k women / 20-24k men)
• 5 alternating reverse lunges (recommended weight = 8-12k women / 16-20k men)
• 8 push ups
• 12 recline rows OR single arm KB rows (recommended weight = 8-12k women / 16-20k men)
• 30 jumping jacks
• 5 one arm KB swings per side (recommended weight = 12-16k women / 20-24k men)
• 5 side lunges per side (recommended weight = 8-12k women / 16-20k men)
• 8 close grip push ups
• 12 reverse grip recline rows OR reverse grip single arm KB rows (recommended weight = 8-12k women / 16-20k men)
• 30 high knees

Try this sample 20-min Total Body KB Cardio Circuit, then go sign up for the Challenge here:

-> 20 in 6 Kettlebell Challenge

-Forest Vance — KettlebellBasics.net — Forest Vance training.com

If you’re looking to lose fat quickly, like in our upcoming “20 pounds in 6 weeks” Kettlebell Challenge, fundamentally, there are two main things to focus on:

1 – Reduce intake: You need to consume fewer calories overall than you currently do. It’s not just about eating less; we need to choose healthier, nutrient-dense foods and time them around your workouts for optimal fueling. But the bottom line is, we need to lower your calorie intake. We help you do this in a very hands-on way in the 20 in 6.

2 – Increase expenditure: We need to burn more calories than you currently do. This includes doing kettlebell workouts like the one below, adding more cardio sessions each week, and increasing overall activity levels:

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1000 Calorie Kettlebell AMRAP + HIIT Workout

PART 1 – 25-min KETTLEBELL AMRAP (approx 513 calories total):

Complete the prescribed number of reps of the first exercise. Taking as little rest as possible, complete the prescribed number of reps of the second exercise. Repeat in the same fashion for the full kettlebell circuit. Go back to the top and do as many rounds as you can in 25 minutes:

– 20 KB swings – your choice of two hand, one hand, or hand-to-hand
– 12 push ups – regular, narrow, or wide grip
– alternating reverse lunges – add KB in goblet position depending on your fitness level / goals
– one-arm KB rows (palms in 1st round; palms forward 2nd round; palms backwards 3rd round; palms in 4th round)
– V-sit hold – 45 seconds

PART 2 – 25-min CORE + HIIT (approx 540 calories total):

Do as many reps as you can of each exercise in 50 seconds. Rest for 10 seconds between moves. Rest for one minute between rounds. Do 4 rounds total:

– jog outdoors / on a treadmill / jumping jacks / jump rope / your choice of cardio
– plank / side plank (alternate each round)
– side shuffles (make sure to balance moving in both directions!)
– “reverse snow angels”
– burpees – modify for your fitness level / goals / etc

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A good starting point is aiming for an extra 500 calories burned per day compared to your current level, while also consuming 500 calories less per day. This creates a net deficit of 1000 calories daily, which should result in at least two pounds of weight loss per week.

Give that a try, then go sign up for the 20 in 6 Challenge when we open registration later this week!

-Forest Vance – ForestVanceTraining.com – KettlebellBasics.net

Here is a sample workout from the Kettlebell Boot Camp Workouts course, on sale now:

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Sample Kettlebell Boot Camp Workout

Warm Up

Start your boot camp with a kettlebell dynamic warm up like this one:

8 KB halos (each way)
8 KB slingshots (each way)
8 KB figure eights (each way)

Part 1: Kettlebell/body weight strength circuit

15x two hand KB swings
7x burpees

Get as many rounds of this circuit as you can in five minutes.

Part 2: Kettlebell cardio conditioning circuit

10 KB squat cleans
5 KB renegade rows (each arm)
10 walking overhead KB lunge

​​​​​​​Get as many rounds as you can of this circuit in ten minutes.

Part 3: Kettlebell abs circuit

1/4 Turkish get ups
plank hold

Do as many reps as you can of each exercise in 30 seconds (per side on the get ups). Rest for 15 seconds between 
moves. Do 3 rounds total.

Cooldown

Finish with about 5 minutes of corrective work (planks, hip bridges, etc.) and another 5 minutes of static stretching.

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Quick, efficient, and HIGHLY effective.

For 61 more kettlebell workouts like this one, I recommend you check out:

=> Kettlebell Boot Camp Workouts

Train hard, talk soon! –

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
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 program.

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

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“Steel Core” KB Complex

– 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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Join Kettlebell/Bodyweight Hybrid Strength Training by clicking on this link:

–>> Kettlebell / Bodyweight Hybrid Strength Training

Looking forward to working with you!

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

Two of the most popular pieces of equipment in the gym are the kettlebell and the barbell.

They both have their own unique benefits and can be used to achieve different fitness goals.

But what if you could “Monster Mash” the two together to create the ultimate workout?

Enter Hybrid Kettlebell Muscle.

This workout combines the best of both worlds to help you build strength, lose fat, and get in the best shape of your life.

Try the Hybrid KB/BB Workout – “Monster Mash” as written below, then pick up your copy of Hybrid KB Muscle at the link below (the complete program is a free bonus when you pick up a copy of KB/BW Hybrid Training on flash sale!):

–>> Hybrid Kettlebell Muscle

Hybrid KB/BB Workout – “Monster Mash” 👹 (Phase 3 – Workout B)

PART 1 – Deadlift – 4 sets of 5 reps – rest 2-3 mins between sets

*Full weight recommendations / periodization breakdown in full program HERE

• Between sets; do 1) weighted dead bugs 2) kneeling flexor mobilization

PART 2 – Military Press – 4 sets of 5 reps – rest 2-3 mins between sets

*Full weight recommendations / periodization breakdown in full program HERE

• Between sets; do H2H KB swings – 8 reps per side

PART 3 (8 mins) – Do as many reps as you can of each exercise in 45 seconds. Rest for 15 seconds between exercises. Rest for one minute between rounds. Do three rounds total:

• 1 arm KB press (switch sides half way)
• Walking KB tactical lunges
• 3-way push ups (15 secs narrow / 15 secs wide / 15 secs regular)
• Seal jacks

Attempt this Kettlebell / Barbell “Monster Mash” Workout, then grab your free copy of Hybrid Kettlebell Muscle – but hurry, this monster deal is ending!

-> Hybrid Kettlebell Muscle

– Forest Vance Master of Science, Human Movement — Certified Kettlebell Instructor — Certified Barbell Instructor — Owner, FVT Personal Training — ForestVanceTraining.com — KettlebellBasics.net