Quick 20-Minute Kettlebell Workout You Can Do At Home

Another great thing about working out at home is that you can’t forget things that are key to getting a good workout! 😉

Are you looking for a quick, effective workout that you can do at home? If so, then you’re in luck! This 20-minute kettlebell workout is perfect for busy people who want to get a workout in without having to go to the gym.

All you need is a kettlebell and a timer. Be sure to warm up before you start this workout, and cool down afterward. I hope you enjoy it!

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Quick 20-Minute Kettlebell Workout You Can Do At Home

Do two rounds of the circuit below. Get as many reps as you can of each exercise in 45 seconds. Rest for 15 seconds between moves. Rest for 1-2 minutes between rounds:

– Two Hand KB Swing
– Plank Hold
– KB Rack Reverse Lunge (30 sec per side)
– Floor Stick Up
– Squat Thrust
– Hand to Hand KB Swing
– Bird Dog Plank
– KB Clean to Reverse Lunge (30 sec per side)
– Floor Stick Up w/ Towel
– Burpees

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If lack of time is a problem when it comes to getting in consistent workouts and ultimately reaching your fitness goals, we are going to SMASH that with your new kettlebell routine!

I can build you a personalized kettlebell plan that accounts for the amount of time YOU have available (we can start with as little as three 20-30 minute sessions per week).

I’ll also coach you through the nutrition changes you need to make, as well as the lifestyle habits you need to change so that you can:

1 – Learn the basics of safe and effective KB training
2 – Gain strength and lean muscle
3 – Lose up to 12 percent of your bodyweight in 12 weeks

Stay tuned, I’ll be accepting applications for personalized coaching with me later this week!

– Forest

The kettlebell arm bar: an excellent way to improve your strength and mobility

*If you want a complete program designed to help you make up to 55% (or more) improvement in your mobility over the next 28-days, check out the 28-day Kettlebell Mobility Challenge starting Monday, September 26th 2022:

-> 28-day Kettlebell Mobility Challenge

The kettlebell arm bar is one of the first exercises I recommend for people looking to improve their shoulder mobility and/or stability.

Some of the benefits of this exercise are:

– improved rib cage mobility
– improved thoracic spine mobility
– loosened up pecs
– loosened up the fascial line between the pecs and the opposite hip
– healthy shoulders!

HOW TO DO IT

Start lying on the ground, with the KB at your side, at shoulder level, in what we call the “cradle” position. (Looks like you at the start of a Turkish get up)

Now pull the KB to the body, roll to the back, and extend the working arm to lock out. (Be sure to pack the shoulder back and down for stability!)

Now, take the same leg as your working arm, and drive it over the top of your body. You’re going to drive that hip towards the ground, as well as bringing the working shoulder towards the ground.

Breath in and then exhale, driving the hip and shoulder towards the ground a little more each time. Do this three to five times progressively.

Be sure to watch the video that shows how to do this exercise too.

Incorporate the movement into your routine and see the change you can create!

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

PS – If you want a complete program designed to help you make up to 55% (or more) improvement in your mobility over the next 28-days, check out the 28-day Kettlebell Mobility Challenge starting Monday, September 26th 2022:

-> 28-day Kettlebell Mobility Challenge

How Kettlebell Training Can Help You Improve Your Mobility:

We all know that exercise is important for our health. But did you know that there’s more to it than just lifting weights or running on the treadmill? Mobility is also key to maintaining a healthy body!

For one, mobility can help you to move more freely and with less pain. It can also help improve your posture and reduce the risk of injuries!

Now, if you’re like most people, you probably think of kettlebells as a great way to get stronger and build muscle. And while that’s true, kettlebells can also be a great tool for improving mobility. Think about it – with movements like Turkish get ups, squats, swings, and more, you’re using a lot of range of motion. This can help to loosen up tight muscles and improve your movement overall. Kettlebells are also a great way to get a workout without putting a lot of stress on your joints. This is especially important if you have any issues with joint pain.

So if you’re looking to improve your mobility, kettlebells are a great option. It can help with a variety of movements and can be done anywhere. Plus, it’s a lot of fun!

I’m excited to announce my 28-day Kettlebells and Mobility Challenge, which starts on Monday, September 26th. Sign up today at the link below and let’s improve our mobility together:

-> 28-day Kettlebells and Mobility Challenge

-Forest Vance – Master of Science, Human Movement – SFG-Certified Kettlebell Instructor – Owner, FVT Personal Training (gym in Sacramento, CA)Owner, KettlebellBasics.net (online / worldwide)

PS – Make sure to start light and increase the weight gradually. And if you have any pain or discomfort, be sure to stop and consult with a doctor or physical therapist!

Kettlebell Mobility Workout For An Aching Body

Kettlebells are a great way to get a full-body workout, but they can also be used to target specific areas. If you’re dealing with aches and pains, then a kettlebell mobility workout can be a great way to stretch and loosen up your muscles.

This type of workout is designed to improve your range of motion and flexibility. It can also help to reduce pain and inflammation in your joints. Plus, it’s a great way to break a sweat and get your heart rate up!

If you’re looking for a kettlebell workout that will help to ease your aches and pains, then this is the one for you. Give it a try and see how you feel!

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Kettlebell Mobility Workout For An Aching Body

Set your timer for 30 seconds of work followed by 15 seconds of rest. Do as many reps as you can of the first move in 30 seconds. Rest for 15
seconds. Do as many reps as you can of the second move in 30 seconds. Rest for 15 seconds. Repeat for all exercises in the sequence. Rest for 60 seconds
after completing the last exercise in the sequence; repeat three more times for a total of four rounds:

  • Single Arm KB Swings (15 seconds per side)
  • Downward Dog Toe Taps
  • Alternating Reverse KB Tactical Lunges
  • Reverse Snowangels
  • X Jacks

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If you’re feeling aches and pains, this kettlebell mobility workout is for you! This workout focuses on stretching and moving around, and it is perfect for those who are feeling a little bit stiff. The best part is that it only takes a few minutes to do.

If you liked this Kettlebell Mobility Workout For An Aching Body, stay tuned! Registration for our 28-day Kettlebell Mobility Challenge opens later this week!

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

Get Your Game On: An NFL Kick-Off Kettlebell Workout

The National Football League (NFL) is back and we’re ready for some football!

Whether you’re a die-hard football fan or just looking for an excuse to break a sweat, this kettlebell workout is for you. This workout is designed to help you build power, agility, and speed – all things that will come in handy on game day.

So break out your favorite team’s jersey, grab a kettlebell, and let’s get started:

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Get Your Game On: An NFL Kick-Off Kettlebell Workout

*If you liked this NFL Kick-Off Kettlebell Workout, also be sure to check out my Kettlebell / Bodyweight Hybrid Training course.

It’s perfect for people who want to train and look like an athlete from home!

But the sale is ending soon, so hurry up and buy now at the link below:

-> Introducing – Kettlebell / Bodyweight Hybrid Training 2.0

1 – Do 50 two hand kettlebell swings in as few sets as possible. #1 priority = use great form, take breaks as needed!

2 – Do as many reps as you can of each exercise in 35 seconds. Rest for 15 seconds between moves. Alternate back and forth and do four rounds of the superset total:

  • narrow push ups
  • Skater hops

3 – Do 50 one hand kettlebell swings (25 per side) in as few sets as possible. #1 priority = use great form, take breaks as needed!

4 – Do as many reps as you can of each exercise in 35 seconds. Rest for 15 seconds between moves. Alternate back and forth and do four rounds of the superset total:

  • Single leg kettlebell squat (30 seconds per side) with hop
  • Mountain climber (go fast!)

5 – Do 50 hand-to-hand kettlebell swings (25 per side) in as few sets as possible. #1 priority = use great form, take breaks as needed!

6 – Do as many reps as you can of each exercise in 35 seconds. Rest for 15 seconds between moves. Alternate back and forth and do four rounds of the superset total:

  • Seal jacks
  • Side plank hold – add a twist (30 seconds per side)

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If you liked this NFL Kick-Off Kettlebell Workout, also be sure to check out my Kettlebell / Bodyweight Hybrid Training course.

It’s perfect for people who want to train and look like an athlete from home!

But the sale is ending soon, so hurry up and buy now at the link below:

-> Introducing – Kettlebell / Bodyweight Hybrid Training 2.0

-Forest Vance
Master of Science, Human Movement
SFG-Certified Kettlebell Instructor
Owner, FVT Personal Training (gym in Sacramento, CA)
Owner, KettlebellBasics.net (online / worldwide)

“1-2-3-4” Kettlebell Complex (new video)

Using kettlebell complexes is a great way to take advantage of the TUT (time under tension) principle in your workout. TUT is just one of the methods we use in my new KB / BW Hybrid Strength Training course to help you get stronger without having to lift more weight. Check it out at the link below:

-> KB / BW Hybrid Strength Training

“1-2-3-4” Kettlebell Complex

Do 5 Rounds Per Side:

1 Clean
2 Rack Squats
3 Presses
4 One Arm Swings

See the video on how to do the “1-2-3-4” Kettlebell Complex here (and give me a follow on TikTok while you’re at it!) -> “1-2-3-4” Kettlebell Complex

-Forest Vance
Master of Science, Human Movement
SFG-Certified Kettlebell Instructor
Owner, FVT Personal Training (gym in Sacramento, CA)
Owner, KettlebellBasics.net (online / worldwide)

PS – Kettlebell complexes are a great way to use the TUT (time under tension) principle in your workout. TUT is just one of the methods we use in my new KB / BW Hybrid Strength Training course to help you get stronger without having to lift more weight. Check it out at the link below:

-> KB / BW Hybrid Strength Training

20 Minute Labor Day Kettlebell Challenge

t is Labor Day in the United States.

The Department of Labor website says:

“Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.”

If you have the day off, you likely have some extra time to get in a workout. The workout below is what we’re doing at FVT this morning…

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20 Minute Labor Day Kettlebell Challenge

Do as many reps as possible of each exercise in 40 seconds. Rest for 20 seconds between moves. No rest between rounds. Do 4 rounds total:

– KB squat-to-press (switch hands each round)
– lying leg raises (beginner / no equipment) or hanging leg raises (advanced / if you have a pull up bar)
– two hand KB swings
– burpees (choose your version)
– 1 arm KB rows (beginner / KBs only) or pull ups (advanced / if you have a pull up bar)

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In conclusion, this 20 Minute Labor Day Kettlebell Challenge is a great way to get a quick, full body workout in on a holiday. Give it a try and let us know how you do! Also be sure to keep an eye out for a new version of my Kettlebell / Bodyweight Hybrid Strength Training course – it’s coming out later this week!

-Forest and the Team at KettlebellBasics.net

How the KettleRuck Workout Became a Global Sensation

“Who would have thought that a seemingly simple workout would take the world by storm?

KettleRuck is a full-body workout that uses a kettlebell, a rucksack, and your own body weight to give you a challenging workout.

The workout is simple but effective, and it can be done anywhere, making it appealing to people of all fitness levels!”

^^ This is what I hope they’ll be saying when my secret gets out!

You see, rucking is a fantastic way to get some cardio in without all the impact that comes with running. You can also use your kettlebell as weight in your ruck. If you’re looking to get in shape or lose some weight, I highly recommend giving rucking a try!

Here are a few tips to get you started:

1 – Ruck for 30 to 60 minutes continuously with a load of 10-50 lbs (a kettlebell works great for this)
2 – 30 lbs is a great sweet spot for most
3 – You can wear boots if you’re preparing for something specifically that will require it; running shoes are also fine
4 – March at a pace quicker than a stroll, with purpose
5 – Shoot to get your heart rate in the 60-70% of max heart rate range
6 – Not required, but if you can, pick a route with a few hills / un-even terrain
7 – Make sure your kettlebell is not going to slam into your back – wrap it in a towel before putting them in your ruck

If you have a sturdy backpack you think will work for this, you’re all set! If you are looking to purchase one, check out the EVATEC Tactical Backpack linked below first – it’s solid quality (I use it personally!), and for a limited time it’s FREE (you just pay shipping):

-> EVATEC Tactical Backpack – FREE (you pay shipping)

I look forward to hearing about how you’re doing YOUR part to make the KettleRuck workout a global sensation! 😉

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

10-minute Beginner Kettlebell Workout

Working out at home can be hard to get motivated for, especially if you don’t have equipment or don’t know where to start. Kettlebells are a great way to get a full-body workout in a short amount of time. And the best part is, you don’t need a lot of space or fancy equipment – just a kettlebell!

If you’re new to kettlebells, this beginner kettlebell workout is for you. This 10-minute workout will give you a taste of what kettlebells can do for your fitness:

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If you liked this workout, I want to invite you to join me for my upcoming 28-day KB Drop-a-Size Challenge 2.0 at the link below:

-> KB 28-day Drop-a-Size Challenge 2.0

This is your last reminder, because we officially start today, Monday, August 29th!

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10-minute Beginner Kettlebell Workout

Set your timer to go off every 60 seconds. Do as many reps as you can of the first exercise in the first 60 second interval. Without resting, move directly to doing as many reps as you can of the second exercise in the second 60 second interval. Repeat for exercises three, four, and five, then go back to the top and repeat one more time for a total of two rounds:

1 – two hand KB swing
2 – one arm KB press (30 seconds per side)
3 – KB goblet squat
4 – single arm KB row (30 seconds per side)
5 – run in place

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If you liked this workout, I want to invite you to join me for my upcoming 28-day KB Drop-a-Size Challenge 2.0 at the link below:

-> KB 28-day Drop-a-Size Challenge 2.0

This is your last reminder, because we officially start today, Monday, August 29th!

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

The 540 Calorie Kettlebell Drop-a-Size Workout

I’m excited to share a workout from my new Kettlebell Drop-a-Size series! These workouts are designed to help you lose weight, tone up, and burn up to 1000 calories in a single workout. We start at around 500-700 calories burned in each workout during the first week, and work our way up to 1000 calories+ by the end of the Challenge. This workout is a sample from week one. Check it out, then give it a try:

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The 540 Calorie Kettlebell Drop-a-Size Workout

(Calorie burn estimate is based on this study where participants burned about 20 calories per minute – results may vary: Schnettler, C. ACE FitnessMatters, January/February 2010; vol 16: pp pp 6-10.)_

Do 3 rounds for time:

– 30 KB swings
– 30 Push Ups
– 30 Alternating Reverse KB Lunges (15 / side)
– 30 One Arm KB Rows (15 / side)
– :45 plank hold
– 30 Squat Jumps
– 30 Sit-Outs (15 / side)
– 30 High Knees (30 / side)

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If you liked this Kettlebell Drop-a-Size Workout, you’ll love the full 28-day Kettlebell Drop-a-Size Challenge. You’ll get the workouts, the nutrition plan, and the personal support you need to drop up to a full clothes size over the next 28 days. Click here to sign up now, and hurry! We start Monday, August 29th:

-> 28-day Drop-a-Size Kettlebell Challenge

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