EMOM – 300 Kettlebell / bodyweight Challenge

Getting ready to teach our Boot Camp in the park tonight..

(Here in our area of California, indoor workouts are still not allowed, so we have moved much of our training to a great park that’s about a half mile away)

This is the workout we have planned!If you can’t join us in person give it a go on your own.

And stay tuned, because we have a 28 day Kettlebell challenge you can join – starting tomorrow! – that can be done from anywhere in the world:

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EMOM – 300 Kettlebell / bodyweight Challenge

20 goblet squats (16k women / 24k men)

20 push-ups

20 suitcase lunges (12k women / 20k men)

20 1-arm KB rows (10 per side) (16k women / 24k men)

20 Burpees

Set your timer for one minute intervals. Do the prescribed number of reps at the start of the first minute. Your rest is the time from when you’re finished until the next interval starts. Do three rounds total for a total of 300 reps.

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That one is simple, but not easy!

Workouts like this three times per week will get you some serious results, with just a kettlebell or two, in around 20 or 30 minutes per day.

And again, if you like this workout style, stay tuned for our next 28-day kettlebell challenge, opening for registration tomorrow.

– Forest Vance, Certified Kettlebell Instructor, KettlebellBasics.net

“Training Camp” – Themed Virtual FVT Boot Camp Workout (video recording)

To celebrate the kick off of the NFL season, we held a special themed “Training Camp” virtual boot camp workout on Zoom.

The big idea was:

“We’ll take you back to training camp and work out like an athlete. You’ll get a *tiny* taste of what football players do to get ready for the season!”

This is the recording of the special event.

Get ready for a fun and exhausting workout! 🙂

“Training Camp” – Themed Virtual FVT Boot Camp Workout (video recording)

-Forest and the FVT Team

PS – I am looking for a few men and women who want to try my “elite custom kettlebell” program this month. Details and interest form link below:

=>> Elite Kettlebell “Fit Over 40” Coaching with Forest

Labor Day “Bodyweight Beast” Workout

For almost six months now, with the exception of about a three week period in June / July, we’ve been shut down for indoor gym workouts here in Northern California due to the pandemic.

So we’ve had to pivot our personal training business BIG time to keep things going!

One of the things that’s actually gone quite well is boot camps in the park.

It’s safe, people get a great workout, and it’s a lot of fun.

Here’s what our workout looked like today:

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Labor Day “Bodyweight Beast” Workout

(total body / dynamic warm up, then)

PART 1

  • Get as many mountain climbers as you can in :60
  • Rest for :15
  • Get as many push ups as you can in :45
  • Rest for :15
  • Get as many spider climbs as you can in :30
  • Rest for :15
  • Get as many burpees as you can in :15
  • Rest for :15

(without resting, move directly into)

PART 2

  • 10 squat jumps
  • 10 walking lunges (per leg)
  • 10 step ups (per leg)
  • 20 bodyweight squats

Rest for approx :60; repeat for 3 rounds total!

(finish with optional run, core work, and stretch)

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That’s a KILLER bodyweight workout you can do any time, any place.

Whether you are working out at the gym, at home, or the park – no excuses!

And when you pick up a copy of my CORE Kettlebell Challenge system this week, I am including a special bonus when you get it through the link below:

=> CORE KB Challenge System + Bodyweight BEAST – Power Workout

“Bodyweight Power Workout” is a full 6-week training plan. You’ll be able to get your full BEAST mode on, ZERO equipment required!

*It’s NOT listed on the page below as being included in the package, but there will be a link to access the materials when you buy, if you pick up your copy ASAP:

=> CORE KB Challenge System + Bodyweight BEAST – Power Workout

Have a great holiday, talk soon –

-Forest Vance
KettlebellBasics.net

“Beat the Clock” KB Ladder Challenge – free sample workout

“Beat the Clock” KB Ladder Challenge – free sample workout: http://bit.ly/kbnogutsnoglory

Check out this free sample workout from my “No Guts – No Glory”
KB program, and grab the full course for free (for a limited time) at this link: http://bit.ly/kbnogutsnoglory

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Set your timer for 30 second intervals.

In the first 30 second interval, do 2 kettlebell swings (24k for men, 16k for women). Your rest is the time between when you finish the prescribed number of reps and when the next interval starts.

In the second 30 second interval, you’ll do 2 push ups ..

In the third 30 second interval, you’ll do 1 KB goblet squat (24k for men, 16k for women) ..

And in the fourth 30 second interval, you’ll do 1 burpee.

That’s one round.

Keep the timer going, and start “climbing the ladder” …

So the second round looks like this …

4 swings
4 push ups
2 squats
2 burpees

And the third round looks like this …

6 swings
6 push ups
3 squat
3 burpees

Continue in this fashion until no longer possible!

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Grab the full 7-day “No Guts – No Glory” program for free (for a limited time) at this link http://bit.ly/kbnogutsnoglory

– Forest Vance
KettlebellBasics.net

(new vid) “Fight Gone Bad” Kettlebell Challenge

*Sign up now for the upcoming 28-day “Fight Gone Bad” KB Challenge, and you’ll get my KB Strong AND my Extreme KB Cardio Conditioning programs FREE – details and grab your spot here (hurry, we start Monday!) => https://bit.ly/kbfightgonebad3

Check out this spin on the classic “Fight Gone Bad” workout.

You’ll burn a ton of fat, crank your metabolism, and seriously challenge your body and mind. Best of all, you can do it any time, any place with a single kettlebell and 17 minutes of time:

“Fight Gone Bad” Kettlebell Challenge

Do as many reps as you can of each exercise in 60 seconds. You get one point for each rep of each exercise completed. Move directly from one move to the next, without rest. Rest for 60 seconds between rounds. Complete three rounds total.

1 – KB Goblet Squat

2 – 1-Arm KB Rows

3 – Spiderman Climb

4 – Full Stop KB Swing

5 – Side Plank

Sign up now for the upcoming 28-day “Fight Gone Bad” KB Challenge, and you’ll get my KB Strong AND my Extreme KB Cardio Conditioning programs FREE – details and grab your spot here (hurry, we start Monday!) => https://bit.ly/kbfightgonebad3

-Forest and the FVT Team

KB STRONG – week 4 – Workout B

I am FINALLY back to doing a few “standard” push ups, from my toes.

It’s been almost a YEAR!

(I had surgery to repair a torn pec tendon last winter, and have been slowly rehabbing and building up the strength and range of motion over that time.)

The experience has been humbling, to say the least.

Lots of take-aways though to apply to working with clients!…

…specifically men and women in that 40+ age group.

The majority seem to be dealing with past injuries, pains, and other considerations.

What I’ve learned is that you CAN continue to make progress in the vast majority of cases.

But your workouts need to be specifically designed with these sorts of things in mind.

And you need some feedback, and to be able to ask questions around modifications and other things, to a qualified coach like me.Join our upcoming 28-day KB Challenge, and you WILL have direct access to me for questions, or anything else you need, in our private group…

=> “Fight Gone Bad” 28-day Challenge + Kettlebell Strong

…and you’ll get “done-for-you” workouts like the one below:

KB STRONG – week 4 – Workout B

(free bonus program included with our coming 28-day Challenge)

1 – SINGLE / DOUBLE KB FRONT SQUAT

4 sets

8 reps (double) or 4 reps per side (single) – 8 to 16k – women; 12 to 24k+ – men

Rest AS NEEDED to lift max weight, between sets (90 secs +)

2 – BURNER

1 round, rest as little as possible:

– approx 200 yds – KB goblet carry – 16 to 20k (women); 20k to 24k(men)

– 15 ‘step-back’ burpees (beginnger)

– 10 ‘regular’ burpees (advanced)

– KB ground to overhead – SAME weight as carry – 15 – use pain-free range of motion!

– 15 ‘step-back’ burpees (beginnger)

– 10 ‘regular’ burpees (advanced)

– approx 200 yds

– KB goblet carry – 16 to 20k (women); 20k to 24k(men)

In short, if you’re dealing with injuries, aches, pains, and they seem to be getting in your way……STAY WITH IT!

And get the help from a qualified professional that you need.

Keep training hard, and talk soon

— Forest

PS – Join our upcoming KB Challenge here: https://bit.ly/kbfightgonebad3

Daily 17-min KB Workouts – Designed Specifically for Men and Women 40+

You want serious workouts, that get serious results!

But you’re working around challenges that are unique to the age 40+ trainee: pain / injuries, a busy life with less and less time available to work out, even progressively decreasing motivation…

Not to mention, things are a little crazy right now! Gyms are closed in many parts of the country / world, and your daily life and routine is likely quite different than it was six months ago.

So I have a short and simple message for you today. I want you to check out these daily 17-minute kettlebell workouts:

Daily 17-min KB Workouts – Designed Specifically for Men and Women 40+

Because if you’re still reading, they are designed SPECIFICALLY for you!

And it’s one of the best ways I can help you reach your goals.

Thanks for reading, hope this helps, and have a great day –

-Forest Vance, KettlebellBasics.net

28-day “Fight Gone Bad” Kettlebell Challenge

28-day “Fight Gone Bad” Kettlebell Challenge

With this brand new program, you’re going to train, look, and feel like an MMA fighter – with 20-minute kettlebell workouts you can do any time, any place.

If you are looking for new motivation to get after your home workouts hard again…

If want you train, feel, and look like an MMA fighter, without getting punched in the face…

If you’re looking to shed fat, gain lean muscle, and get into amazing overall physical condition…

Get all the details and sign up to join us at the link below:

28-day “Fight Gone Bad” Kettlebell Challenge

And look forward to working together!

– Forest and the FVT Team

17-min kettlebell “Fight Gone Bad” workout

“Fight Gone Bad” is a classic workout.

Originally designed for MMA athletes to match the time-domain and metabolic demands of a fight, the workout consisted of five minutes of work, one minute of rest, repeated for three (standard level) to five (championship level) rounds, with a score attached to the number of reps that you get for each exercise.

Whether you are a fighter or not, it is a heck of a workout!

It’s HARD, no doubt about that.

But it burns a TON of fat, cranks up your metabolism for the rest of the day, and is a lot of fun, all at the same time.

Couple big problems though:

1 – The exercise choice on the “original” Fight Gone Bad workout could be improved. I wouldn’t program the majority of the moves at all for 95%+ of the clients I work with.

2 – It requires equipment that a lot of people don’t have access to. You need a barbell, bumper plates, a rowing machine, plyo box(es), medicine ball(s), etc.

But guess what?

Team FVT is to the rescue! 😉

We’re going to do a similar workout, around the same theme, that gets you similar results…

…BUT, we’re going to 1) pick better, safer exercises, and 2) we’re going to make it so that it can be done any time, any place, with just a kettlebell or two and your own bodyweight.

Check it out:

17-min kettlebell “Fight Gone Bad” workout

Do as many reps as you can of each exercise in 60 seconds. You get one point for each rep of each exercise completed. Move directly from one move to the next, without rest. Rest for 60 seconds between rounds. Do three rounds total:

1 – KB snatch (20k-24k men / 12k-16k women) (any order / number of reps per side counts)
2 – push ups (toes men / knees women)
3 – walking bodyweight lunges (each step counts as a rep)
4 – pull ups OR inverted rows OR 1-arm KB rows (20k-24k men / 12k-16k women)
5 – burpees (must touch groud at bottom of each rep and get full body extension / jump at top)

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Try that workout, if you want all the fun and benefit of the original “Fight Gone Bad”, without the questionable exercise selection, and garage full of equipment.

And if you liked this workout, stay tuned, because our next 28-day KB Challenge opens for sign ups tomorrow, and “Kettlebell Fight Gone Bad” is the theme.

To your continued success –

-Forest and the FVT Team
KettlebellBasics.net

21-min KB/DB “Ladder Density Madness” workout

Yesterday 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 hook you up with a sample workout from the program.

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:

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21-min KB/DB “Ladder Density Madness” workout

Do the following resting only as needed. In circuit one, you’ll do 1 rep of each exercise. In the next circuit, you’ll do 2 reps of each exercise. Continue in this fashion, adding one more rep with every circuit, until 20 minutes are up. Once you reach 20 minutes, rest 1 minute and move into the finisher:

1A) KB/DB Reverse Lunge (1/side, 2/side, etc., etc.)
1B) KB/DB Press (1, 2, etc., etc.)
1C) KB/DB Row (1/side, 2/side, etc., etc.)

Finisher

Do the following, resting when needed:

2) Jumping Jacks (100)

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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