15 Min KB/Bodyweight AMRAP Circuit

AMRAP means “as many rounds as possible”, and is a perfect format for building intensity, conditioning, endurance and mental toughness into your workouts.

We use the format for lots of workouts in Over-50 KB Revolution.

Here’s how AMRAP works:

You have a certain number of reps of each exercises to complete in every set before moving onto the next.

Once you have completed the prescribed number of exercises and reps of each, you go back to the start and begin again. That counts as one round.

The goal is to perform as many rounds as possible in the given time.

AMRAP workouts are very intense, and very time efficient.

They are also very scalable for different fitness levels, because you can take it a little slower if you are just getting back into things, or you can really push the pace if you want a harder workout.

Finally, they are great because you can integrate all kinds of different exercises, and structured properly, they can give you a perfect mix of strength and endurance-type training.

Ready for a sample workout using the AMRAP format?

Check it out:

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15 Min KB/Bodyweight AMRAP Circuit


workout in the style of – Over 50 KB Revolution

MAIN CIRCUIT – AMRAP in 15 minutes. Perform as many rounds of the following as possible in 15 minutes, resting as needed to maintain proper form:

1 – KB tempo Goblet Squat (3:1:3) – 10
2 – Paused Push-ups – 10 (Paused and hands elevated if beginner)
3 – KB Swing – 15
4 – Reverse lunges – add a kettlebell in suitcase position, holding KB on the same side as your moving leg – 8 per side
5 – Plank kick Through – 8 per side

*check out the full Over 50 KB Revolution course for full descriptions / breakdown videos of each exercise

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Give that one a try, let me know how many rounds you can get in 15 minutes.

If you enjoy the workout, I also have some exciting news:

We are expanding at FVT, by moving our offices and current studio into a larger, unified space.

And to celebrate, I am having a sale 😉

When you get our flagship Over 50 KB Revolution course, you will also receive my Bodyweight Strong course free.

Bodyweight Strong is a bodyweight-based strength program that is perfect for over-50s, because you can gain real strength and lean muscle, while improving your core and boosting mobility, all at the same time.

Plus, it pairs perfectly with my Over-50 KB Revolution course.

Check out the details at the link below:

-> Bodyweight Strong + Over-50 KB Revolution 2-for-1

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

15-Minute “Lifetime Kettlebell” Workout [Free Sample]

Kettlebells are an incredible way to build muscle, improve your balance, and increase your flexibility. 

That’s why they’re perfect for people of all ages and fitness levels!

Today, I’m excited to share a sample 15-minute kettlebell workout that’s ideal for getting started.

Grab a kettlebell, and let’s do this:

15-Minute “Lifetime Kettlebell” Workout [Free Sample] – from Over-50 KB Revolution

Perform as many reps as possible for each exercise in 30 seconds. Rest for 30 seconds between moves and take a 1-minute break between rounds. Complete 3 rounds in total:

  • Two-Hand Kettlebell Swings
  • 1 + 1/2 Split Squat (30 seconds per side)
  • Single Arm Kettlebell Swings (15 seconds per side)
  • T Push-Ups
  • Hand-to-Hand / DARC Kettlebell Swings

Believe it or not, we can keep training hard as we age! We just need to be a bit smarter about it. Working out the same way we did in our 20s can lead to injuries. Considerations such as:

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

Today’s workout is a perfect example of incorporating these principles to help you stay active, eliminate the pain of aging, and feel up to 20 years younger! If you enjoy it, 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 Specialist
KettlebellBasics.net

Lose 12% in 12 Weeks with Kettlebells – Last Call

This is your last call for my “Lose 12% of your Bodyweight in 12 Weeks with Kettlebells” transformation program.

Check the document linked at the bottom of this email for more info and to sign up.

If you are aged 40 and up.. and if you are looking to rapidly lose body fat and gain new lean muscle using 3-4, 20-30 minute kettlebell workouts from home each week.. this program is designed specifically for you.

In case you missed any of the info I’ve shared on this program over the last couple of days, here is what you get with this program:

1 – The complete nutrition blueprint, customized to you

I have been working on these as they’ve been coming in over the last week. They are a LOT of work because the plans are customized to each person!… but that’s why they work, because I take YOUR specific calorie requirements, macro needs, food preferences, preferred meal timing, and much more, all into consideration.

Here is a sample of what one of these customized meal plans would look like: https://archive.aweber.com/awlist6203988/MFELs

2 – A full 12 weeks of daily kettlebell workouts

When you sign up, I give you a full 12 weeks of the exact kettlebell workouts to do to lose up to 12% of your bodyweight. All you have to do is log into my app, watch the quick video breaking down your workout for the day and/or read over the details, then mark “complete” when you’re done to keep you accountable and on track!

Plus, I’m always there if you need help with exercise subs, form tips, or anything else!

Here is a sample of what a workout in the program might look like: https://archive.aweber.com/awlist6203988/JALns

3 – Access to Saturday Kettlebell Strength Camp series (runs month of June and July 2024, Saturday mornings at 8 am CST) live, real-time kettlebell workouts with Forest and team (live or recorded)

This is a fun way to attend some live workouts with me and/or my team and keep you motivated and working towards your goals! Folks who are signing up for this program individually will be paying $99, you get it FREE as part of your registration.

4 – Physical copy of Forest’s CORE Kettlebell Challenge book shipped to you (free shipping within the continental US)

This is just an extra little freebie bonus as my way of saying thanks – this is a $25++ value when you factor in shipping, I’m picking up the tab for free when you sign up right now today.

Here are the rest of the details and the sign-up link for the Challenge: https://drive.google.com/file/d/14e6d7jog_1zaInM_X3Gt3xnV_Kb41qqr/view?usp=sharing

Questions? Concerns? Reply directly to this email and I’m happy to help.

Look forward to working with you on this!

-Forest @ KettlebellBasics

Mother’s Day 300 KB Challenge

Happy Mother’s Day!

What better way to celebrate than with the Mother’s Day 300 KB Challenge?

Let’s dive into the action:

Mother’s Day 300 Kettlebell Workout

Complete this circuit twice, taking breaks as needed to maintain form. Aim to finish as quickly as you can while performing a total of 300 reps:

  • 30 Kettlebell Swings
  • 30 Push-Ups
  • 30 Kettlebell Rack Lunges (15 per side)
  • 30 One-Arm Kettlebell Rows (15 per side)
  • 30 Burpees

Challenge for Strong Moms:  Recruit your family, see if they can keep up!

Last-Minute Gift Idea for Strong Moms: Still need a gift? Consider enrolling her in our “12 in 12 KB Transformation Challenge” starting tomorrow. It could be the perfect fit!

-> Learn More About the 12 in 12 KB Transformation Challenge

Wishing you continued success and a great Mother’s Day!

— Forest and the FVT Team

New Video – the Kettlebell Plank Drag

New Video – the Kettlebell Plank Drag -> https://youtu.be/mfjfTFsD-Mk?si=EngDcetJEbBra-Qv

*If you like this workout, you’ll LOVE my “12 in 12” lose-up-to-12%-of-your-bodyweight-in-12-weeks-challenge… and I’m still looking for a few more people to try 👉 KB 12 IN 12 CHALLENGE

The Kettlebell Plank Drag targets your abs, obliques, lats, and arms—but it’s crucial to do it right to reap all the benefits. Here are two essential tips to perfect your form:

1️⃣ Strong Plank Foundation: Begin in a solid plank with your body firm, hands directly under shoulders, and feet spaced between hip and shoulder width.

2️⃣ Control Rotation: This move is all about anti-rotation. Avoid letting your hips sway. Maintain a stable core, shoulders, and lower body throughout the movement to maximize effectiveness.

Add these techniques to your next kettlebell session to enhance your kettlebell plank drag form!

👌 🏋️‍♂️ Forest Vance, MS in Human Movement, Kettlebell Specialist, Over 40 Training Expert

🔗 KettlebellBasics.net | ForestVanceTraining.com

28-min “KB Core Blitz” Workout (free sample)

** Today’s sample workout is brought to you by:

“12 in 12” Kettlebell Transformation – lose up to 12% of your bodyweight in just in just 12 weeks.

Designed specifically for people aged 40 and up, this program offers a comprehensive approach to kettlebell training that combines strength gains and weight loss with expert guidance every step of the way.

Details and sign-up here -> KB 12 in 12

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28-min “KB Core Blitz” Workout (free sample)

Start with the “28-min “KB Core Blitz” Workout”, a sample from the first week of my program, designed to introduce you to effective kettlebell exercises that improve core strength and overall fitness!

-Forest @ KettlebellBasics

WARM UP – Do as many reps as you can of each exercise in 30 seconds. No rest between moves. Complete 2 rounds total:

  • Sumo squat -> stand
  • Alternating reverse lunge with hold
  • Balancing table

PART 1 – Complete 4 sets of 5 reps of kettlebell single-arm presses. Rest 30 seconds between sets.

PART 2 – Do as many reps as you can of each exercise in 30 seconds. Rest 15 seconds between moves. Rest 60 seconds between rounds. Complete 4 rounds total:

  • Single-arm KB swings (right side)
  • Side plank hold (left side)
  • Single-arm KB swings (left side)
  • Side plank hold (right side)

PART 3 – Do as many bodyweight squats as you can in 20 seconds. Rest for 10 seconds. Repeat seven more times for a total of 8 rounds of 20 seconds work / 10 seconds rest.

COOL DOWN – Hold each stretch/pose for 60 seconds:

  • Thread the needle
  • Lying twist
  • Corpse pose / hands overhead

** KB exercise video form breakdowns, personalized form feedback and MUCH More are all included with your Challenge sign up!

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“12 in 12” Kettlebell Transformation with Forest Vance

THE HOOK

12-week kettlebell coaching program to help you:

1 – Learn the basics of safe and effective kettlebell training

2 – Gain strength and lean muscle

3 – Lose up to 12% of your current bodyweight

WHO IT’S FOR

People aged 40 and up – anywhere in the world with access an internet connection (and at least a few kettlebells)

WHAT YOU GET

1 – Kettlebell-based workouts from Forest for the full 12 weeks

2 – Check ins, feedback, etc on your workouts from Forest

3 – 100% personalized nutrition plan based on YOUR exact goals, needs, and preferences to help you lose up to 12 percent of your bodyweight in 12 weeks

4 – Access to Saturday Kettlebell Strength Camp series (runs month of June and July 2024, Saturday mornings at 8am CST) live, real-time kettlebell workouts with Forest and team (live or recorded)

5 – Physical copy of Forest’s CORE Kettlebell Challenge book shipped to you (free shipping within continental US)

SIGN UP -> KB 12 in 12

Start date = any time between May 6th and May 13th 2024; deadline to enroll is May 12th 2024

12-min “Abdominal Armageddon” KB Workout



Are you curious about the most effective kettlebell exercises for abs?

A recent study conducted by Bret Contreras has provided some interesting insights.

Over 50 ab exercises were put to the test, and the results demonstrated which ones worked best.

I’ll link out at the bottom of this article where you can read about the full results, but the winners for an all-around program that targets the abs, obliques, and low back where:

  • Turkish Get Ups
  • Chin ups, Hanging Leg Raises, or Swiss Ball Crunches
  • RKC Plank, Ab Wheel Rollout, or Bodysaw
  • Kneeling Cable Lift, Tornado Ball Slam, Landmine, or Reverse Hyper

The trick is, not everyone is able to do these exercises because of equipment limitations etc. So what we do in the new Kettlebells for Abs – EVOLUTION course is take the principles, and adapt them so that you can use KETTLEBELLS!

Take the “Abdominal Armageddon” workout for example:

Do the prescribed number of reps of exercise one. Rest 15 seconds. Do the prescribed number of reps of exercise two. Rest 15 seconds. Continue in the same fashion to complete the full circuit; rest for 30-60 seconds and repeat two more times for a total of three rounds:

— Turkish Get Up – 1 / side

— Lying Kettlebell-Anchored Leg Drops – 10 (min 2-sec negative)

— RKC Plank – :20 hold

— Single-Arm KB Swing – 7 per side

If you liked this workout, sign up for Kettlebells for Abs EVOLUTION today at the link below:

–>> Kettlebells for Abs EVOLUTION (new for 2024!)

Let’s keep pushing towards continued training success!

-Forest and the Team at KettlebellBasics.net

PS – See the article referenced in today’s post here -> https://www.t-nation.com/training/inside-the-muscles-best-ab-exercises/

KB Strength Test (300 rep workout inside)

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​​​​​​​

Isometrics + Kettlebells – Week 3 / Workout 2

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

10-minute KB Press/Lunge/Swing + Burpee Finisher

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