KBHT (Kb-Bw Hybrid Training) vs Bodybuilding

In 2018, I traveled to Italy to re-certify as a StrongFirst Lifter (SFL).

It was an AMAZING trip!

I frequently think about the incredible time I had, even now 🙂

However, it was interesting; you could clearly see the difference in the way people had trained leading up to the event.

There were those who were likely incorporating a mix of kettlebells, barbells, and bodyweight exercises (such as in Kb-Bw Hybrid Training!)… and they managed to perform the required exercises (Zercher, front, and back squats, good mornings, deadlifts, bench press, Military press) with mostly solid form, thus meeting the technique requirements.

Next, there were individuals who had likely adopted more of a “bodybuilding” approach, focusing on isolation exercises and splitting their workouts by body parts, etc… Many of them encountered difficulties.

They were certainly jacked up (meaning big and strong)!

However, when it came to pressing a barbell into a good position overhead or squatting to depth while maintaining a neutral spine, many of them simply couldn’t do it. They lacked the mobility and/or strength in the right places to make it happen, resulting in them not passing the certification technique tests.

Now, if you’re only concerned about appearance and not performance, a more traditional bodybuilding-style program may suffice. You will indeed build larger muscles with this approach.

However, if your goal is to simultaneously build strength and muscle while staying lean, athletic, and mobile, I highly recommend Kb-Bw Hybrid Training.

In this innovative program, you’ll learn how to effectively combine traditional strength work with kettlebells for the perfect balance.

I believe it’s one of the best programs available for this specific type of training and these goals. In fact, I’m not aware of anything else out there quite like it.

Check out the program at the link below – it’s on a flash sale for St. Patrick’s Day:

–>> Kb-Bw Hybrid Training

Here’s to achieving strength and muscle gains while maintaining leanness, athleticism, and mobility all at once!- Forest Vance, MS
Kettlebell Expert
Over 40 Specialist
KettlebellBasics.net

“Tabata Super 6” – KB Complex

It’s a real bummer when you realize that a lot of the fitness stuff online or in magazines, and heck – sometimes even personal trainers are just out for some quick cash.

And it’s not entirely your fault, because these guys and gals have some serious sales chops, and it can be easy to get sucked into instant hacks, flashy supplements and these whacky “get ripped in seven days” promises (spoiler alert: not gonna happen!).

However, I firmly believe that it’s high time to let go of all this false hype, and shift your focus to what is scientifically backed as actually working.

Will you have to work hard? Yes!

Will it be an overnight thing? Probably not.

But will it totally be worth every sweat drop? A million times over.

The “Tabata Super 6” – KB Complex below is a single day sample from just one of 19 total four-week training plans you’ll get at the link below:

–>> “Tabata Super 6” – KB Complex + 19 New HIIT and Metcon Workout Plans

This is called the “Metabolic Madness” bundle, and it’s for people who want to improve their body composition, increase metabolic efficiency, and aren’t afraid of a challenge!

All of the plans are created by Funk Roberts. Funk is a former professional athlete turned Master Metabolic Trainer who is the creator of the Metabolic Conditioning Coach Certification through NESTA, and has used this training system to help thousands of people around the world transform their body and fitness.

You can use these plans for your main workouts, to add-on to your current routine, or even as “off-day” cardio sessions.

Try the “Tabata Super 6” – KB Complex sample workout below:

Perform each exercise below in order for 20 seconds, resting 10 seconds between each exercise.

Once you complete all 8 exercises, rest 1 minute and complete 6 full sets:

1 Kettlebell Swings
2 Bent Over KB Rows L
3 Kettlebell Cleans L
4 Kettlebell Racked Lunges L
5 Kettlebell Swings R
6 Bent Over KB Rows R
7 Kettlebell Cleans R
8 Kettlebell Racked Lunges R

Then get the full Metabolic Madness Workout bundle here, because this offer is only up for a limited time:

–>> 19 New HIIT and Metcon Workout Plans

– Forest Vance, MS
Certified Personal Trainer
Kettlebell Expert
Over 40 Specialist
KettlebellBasics.net

12-minute Double KB Complex Finisher

I did this double KB complex at the end of a recent workout and was CRUSHED. One of the toughest finishers I have done in a long time!

Be sure to use a weight that you can handle with perfect form:

*Like this double KB complex finisher? You’ll LOVE Xtreme KB Cardio Conditioning – sign up here now, last call!

-> 28-day Xtreme KB Cardio Conditioning Challenge

12-minute Double KB Complex Finisher

Get as many rounds as possible in 12 minutes of:

– 2 double KB snatches
– 4 double KB push press
– 6 double KB front squats
– 8 double KB swings

Watch the video for this workout here -> https://youtu.be/XJ25n2O6jc8?si=-zbb8IUsaJDvDas5

Last call to sign up for our next KB Challenge, registration closes tonight:

-> 28-day Xtreme KB Cardio Conditioning Challenge

-Forest and the FVT Team — KettlebellBasics.net

KB EMOM Challenge Workout (“Domin8 the ‘Bell”)

Tomorrow, I am leading the early morning kettlebell boot camp at our studio here in Kansas City.

I don’t lead this workout all the time, but when I am in town / my kiddos are in-between sports seasons / etc, I get the chance to do so, and I really enjoy it!

It’s typically a fast-paced, “extreme kettlebell cardio conditioning” – style session like the one below.

If you’re not in the Lee’s Summit, MO area and can’t join us in person, I also have great news – you can join our upcoming 28-day Xtreme Kettlebell Cardio Conditioning Challenge, which is like the next best thing:

-> 28-day Xtreme KB Cardio Conditioning Challenge

You’ll get the workouts, the nutrition plan, and the (newly upgraded) community / coaching / accountability from me and my team to Beat Boring Cardio and Lose Up to One Full Clothes Size in 28 Days – Without Wear and Tear on Your Body, and at Any Age

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“Domin8 the ‘Bell” – EMOM Challenge

Complete the following exercises as quickly as possible:

  • 20 two-hand kettlebell swings
  • 12 push-ups
  • 16 bodyweight forward lunges (8 per leg)
  • 6 burpees
  • 10 one-arm kettlebell swings per side
  • 12 hand release push-ups
  • 16 kettlebell alternating reverse lunges (8 per leg)
  • 6 spider burpees
  • 5 kettlebell high pulls per side
  • 12 jumping jack push-ups (8 per side)
  • 16 kettlebell side-to-side lunges (8 per leg)
  • 6 x-body mountain climber burpees
  • 5 kettlebell snatches per side (lowering to shoulder after each rep)
  • 12 triple-stop push-ups
  • 16 walking tactical lunges with a kettlebell (8 per leg)
  • 6 rotating burpees
  • 5 KB snatch per side
  • 12 rotating push ups
  • 16 KB alternating reverse goblet lunges (8 per leg)
  • 6 alternating leg raise burpees

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Join the Extreme KB Cardio Challenge, sign up now at: https://forestvance.lpages.co/extreme-kb-cardio-conditioning-2024/

–Forest and the Team

Cardio with kettlebells?

Some people avoid cardio at all costs.

Others head to the treadmill or eliptical machine and mindlessly get their work done.

I propose a superior alternative:

Kettlebells!

The kettlebell can improve cardiovascular fitness in a relatively short amount of time… plus, it’s a lot more fun!

This this quick and efficient kettlebell cardio workout you can complete in just 10-15 minutes with a single kettlebell:

5 one arm swing (right)
5 one arm clean, squat and press (right)
5 one arm swing (left)
5 one arm clean, squat and press (left)

Rest 10-15 seconds, repeat for 5-10 total rounds

If you liked this kettlebell cardio workout, you’ll LOVE the 28-day Xtreme KB Cardio Conditioning Challenge. Learn more at the link below:

->> 28-day Xtreme KB Cardio Conditioning Challenge

…and here’s to your continued success!

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

Kettlebell Dynamic Stretching Routine

I remember reading somewhere early in my personal training career that if you could only do ONE type of exercise, that it should be dynamic stretching.

Thought I’m not sure I totally agree, it’s an interesting point!

With a dynamic stretching routine like the one below, you get mobility, flexibility, some strength work, raise your heart rate a bit, and more.

Give it a try and see what I mean:

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Kettlebell Dynamic Stretching Routine – in the style of the Metabolic Stretching

*Pro tip – you can also do this routine on your “off” / non-kettlebell days for some extra stretching, exercise, and calorie burn!

1 – KB Goblet squat – 5
2 – Inchworm w/ push up – 5
3 – KB halo – 5 each way
4 – Reverse lunge w/ twist over front leg – 5 per side

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If you liked this kettlebell dynamic stretching routine, check out the Metabolic Stretching program at the link below – it’s a full workout plan based around workouts just like it:

-> Metabolic Stretching

-Forest Vance
Certified Kettlebell Instructor
Over 40 Specialist
KettlebellBasics.net

15-min “Lifetime Kettlebell” workout [free sample]

Kettlebells are a great way to build muscle, improve your balance, and increase your flexibility.

They’re also perfect for people of all ages and fitness levels!

Today I’m going to hook you up with a sample 15-minute kettlebell workout that’s perfect to get you started.

So what are you waiting for? Grab a kettlebell and let’s go!

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15-min “Lifetime Kettlebell” workout [free sample] – from Over-50 KB Revolution

Do as many reps as you can of each exercise in 30 seconds. Take 30 seconds of rest between moves. Take 1 minute of rest between rounds. Do 3 rounds total:

  • Two hand KB Swings
  • 1 + 1/2 Split Squat (30 seconds per side)
  • Single arm KB swings (15 seconds per side)
  • T push ups
  • Hand-to-Hand / DARC KB swings

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You might not believe me, but I think we can keep training hard, even as we as we age! We just have to be a little smarter about it. Because if we work out the exact same way we did when we were 20 years old, it could be a recipe for disaster. We need to take things into consideration like:

  • Work-rest ratio
  • Balancing work to all muscle groups for the day / week / month
  • Overall workout volume
  • Proper form

And more!

Today’s workout is a good example of how to incorporate all of these things so that you can improve your ability to do what you love, eliminate the pain of getting older, and feel up to 20 years younger! If you like it, also be sure to check out the full Over 50 KB Revolution plan – it’s on sale this week:

-> Over-50 KB Revolution (flash sale)

-Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Corrective Exercise Specalist
KettlebellBasics.net

🏋️‍♂️ Boost Power Safely with Kettlebells (for Over-50s)

You’ve probably been taught to lift weights using slow, deliberate movements – targeting specific muscles and time-under-tension.

However, if you want to train for power, you need to let your body move fast.

Imagine strength as the capability to move a weight, and power as moving that same weight at speed. Power is such an important quality to have as we age, because it impacts our reflexes, our balance, and our ability to avoid falls.

One of the BEST ways to train for power is with kettlebells.

They’re challenging, and they’re more advanced for older individuals – but they are well worth it!

This is because explosive kettlebell moves, like swings, have to happen fast. Every swing rep challenges your glutes and hamstrings to explosively contract, and in doing so, you’re teaching your body to generate the power it absolutely must learn to generate.

If you want to learn how to swing properly and effectively, check out Over-50 Kettlebell Revolution at the link below:

–>> Over-50 KB Revolution (flash sale)

It comes with a copy of my Kettlebell Basics workshop videos, so you’ll learn how to do all of the essential kettlebell moves – swings, cleans, snatches, Turkish Get Ups and more – with safe and solid form.

Plus, you’ll get two whole kettlebell-based training plans designed to help you stay pain-free while doing what you love, eliminate the effects of aging, and feel 20 years younger.

Grab your copy now at the link below while it’s on sale:

–>> Over-50 KB Revolution (special discount today)

– Forest Vance, Master of Science in Human Movement, Certified Corrective Exercise Specialist, KettlebellBasics.net

Recovery + Mobility Kettlebell Workout for 50-plus

I’ve had the privilege of working with thousands of people in their 50s, 60s, 70s and beyond on their kettlebell goals.

It’s genuinely rewarding to see their progress!

However, one crucial aspect to bear in mind is that training in this age group requires a different approach compared to when we were younger.

If you are over the age of 50 and are looking to train with kettlebells to reach your goals, here are a few important things to keep in mind:

1 -Knock-down-drag-out HIIT workouts are NOT what I typically recommend for over-50s. People don’t realize this, but these type of workouts can really mess with your ability to recover.

2 -It’s very important to have enough scheduled rest days and to balance work to all muscle groups for the day / week / month. This ties in closely with point #1 and managing your recovery.

3 -Focus on mobility!Another mistake that people make is doing more traditional, bodybuilding-style workouts and exercises, and don’t do moves (like those we can do with kettlebells) that can work the whole body and take the muscles and joints through a full range of motion.

If you want a complete kettlebell plan designed for people aged 50+, check out Over 50 Kettlebell Revolution. I show you how you can improve your ability to do what you love, eliminate the pain of getting older, and feel up to 20 years younger! And it’s on a Flash Sale at the link below:

–>> Over 50 KB Revolution

Here’s to your strength and health in your 50s, 60s, 70s and beyond!

-Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Corrective Exercise Specalist
KettlebellBasics.net

Ageless Warrior Kettlebell Workout

Have you ever thought about the specific qualities that could help you feel great as the years go by, like an “ageless warrior”?

I think it is:

  • Being strong enough to do things – like I just helped my mom with moving a storage unit, and I was very thankful I had the strength (and endurance) to move heavy stuff for a few hours
  • Having the cardio endurance to do things – like the moving help described above, or maybe playing a game of pickup b-ball with the kiddos, or walk up a few flights of stairs without getting gassed
  • Having flexibility and moving well – so that you can feel reasonably pain-free when you get up in the morning and go about your daily activities etc
  • Being at a healthy weight – helps with all of the above, with self-confidence, health, and much more

That’s EXACTLY why I’m putting on the upcoming “Ageless Warrior” Kettlebell Challenge, and I want you to join!

-> Ageless Warrior Kettlebell Challenge

You’ll be doing workouts like this one:

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Ageless Warrior Kettlebell Workout

WARM UP –

Perform each exercise for 20 seconds at an easy pace. No rest between moves; transition from one to the next. Do two rounds total.

High knees
Butt kicks
Bodyweight squats
Easy push ups

WORKOUT –

Complete 4 rounds of 45 seconds of work and 15 seconds of rest/transition for each exercise. Rest 1 minute between rounds.

Right arm KB Thruster
Left arm KB Thruster
Single-Arm KB Row
KB swing
Push Ups

FINISHER –

Do the following circuit as many times as possible in 10 minutes, resting only when needed:

5 burpees
5 alternating KB lunge per side
10 mountain climbers per side
30 jumping jacks

COOL DOWN –

Hold each stretch / pose for 45-60 seconds:

modified downward dog
couch stretch variation
dynamic pigeon

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I outline all the details of each daily KB workout like the one above in a walk-through instructional videos.

But more importantly, if you want to gain functional strength, improve flexibility, increase energy and drop 8-10 pounds of body fat in 28 days – join the Challenge!

-> Ageless Warrior Kettlebell Challenge

Look forward to working with you —

–Forest