Next Monday, June 5th is the start of our 28-day Kettlebell Body Revival Challenge! Are you in?!? Here’s the link you need to join: 

–>> 28 Day Kettlebell Body Revival Challenge

Before we start, here’s a little peek at what the workouts will be like. We’ll focus on a few key areas:

• Being flexible and moving easily
• Keeping balanced
• Making your core strong

All of these things will help you reach the Challenge’s goals- to feel less pain, become stronger in a useful way, and feel up to 20 years younger!
Ready? Here’s the workout:

Kettlebell Body Revival – Free Sample Workout

WARM UP – Try to do as many as you can of each exercise in 30 seconds. Don’t rest between exercises. Do this twice:

• Alternating Prisoner Lunge
• Cross Crawl
• Bodyweight Squat
• Pushups
• Leg Swings (20 secs/side)

PART 1 – Set a timer for 1 minute. At the start of each minute, do the set number of reps. Rest for the rest of the minute. Do this 3-4 times:

• Single / Double KB Press x 8
• Single / Double KB Front Squat x 8
• Horn grab / Double KB Clean x 10
• Single Arm KB Row x 12 per side / Inverted row x 15
• Total Body Extension x 20

PART 2 – Do as many rounds as you can of these exercises in 7-10 minutes:

• Friendly Burpee – 5
• Bodyweight / KB Walking Lunge w/ Balance – 8 per leg
• HardStyle Plank – :30 hold
• Skater hops – 10 per side

COOL DOWN (5 mins) – Hold each of these stretches for 30 seconds:

• Forward fold
• Sphinx
• Child’s pose

That’s a full free workout from our upcoming 28-day Kettlebell Body Revival Challenge. 

With workouts like this, in just a month you could feel more awake, flexible, and years younger.

Want to sign up for the whole Challenge? Click this link:

–>> https://forestvance.lpages.co/28-day-kettlebell-body-revival-challenge/

Can’t wait to see you there!

— Forest and the FVT Team at KettlebellBasics.net

Every Memorial Day, we take a moment to remember the brave souls who’ve given their lives while serving in the US military.

One unique way people mark this day is by doing a special workout known as the “Murph”. This workout became famous thanks to the CrossFit community, which often creates exercises to honor fallen heroes. These are known as the Hero’s Workout of the Day.

A man named Michael Murphy, who was a Navy Lieutenant, is the reason behind the “Murph”. Tragically, he was killed in action in Afghanistan on June 28, 2005. The workout we know today was actually his favorite, and he used to call it “Body Armor”. That’s why you often see people doing it with a 20 lb vest or body armor.

If you’ve ever seen the movie “Lone Survivor” or read the book it’s based on, then you know about Michael Murphy. This workout is now done across the US on Memorial Day, both to raise money for the LT Michael P. Murphy Memorial Scholarship Foundation and to pay respect to all those who’ve served and sacrificed.

The regular “Murph” workout goes like this:

For time:

Run a mile
Do 100 Pull-Ups
Do 200 Push-Ups
Do 300 Air Squats
Run another mile
*Do all of these with a 20 lb Vest or Body Armor

You can break up the pull-ups, push-ups, and air squats into smaller sets if you like. Many people like to do 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.

If you’re a kettlebell fan, here’s a version of the Murph you can do:
For time:

Run a mile
Do 100 kettlebell swings or snatches (53 lbs for men / 35 lbs for women)
Do 200 Push-Ups
Do 300 Air Squats
Run another mile

And if you’re new to this or want a simpler version, here’s one:

Run 1/2 a mile
Do 50 kettlebell swings or snatches (53 lbs for men / 35 lbs for women)
Do 100 push-ups (modify to knees / by elevating hands if needed)
Do 150 squats
Run 1/2 a mile

The most important thing here is to remember and honor those who gave everything for our country while doing the workout.

Take the “Murph” Challenge.
Have a thoughtful Memorial Day.

Forest Vance
KettlebellBasics.net

PS – Kettlebell enthusiasts who are over 40: Join us for the 28-day KB Body Revival Challenge. Registration starts on Tuesday, May 30th.

Yesterday’s sample workout from the Metabolic Madness Bundle offer got such a great response that I couldn’t resist sharing another one with you today!

Check out this bundle that includes 19 workout plans designed to take your body composition and metabolic efficiency to a whole new level:

–> “Metabolic Madness” Bundle offer – 19 new Metabolic, HIIT, and Metcon Workout Plans

Filthy-50 “Filthier Than Thou” – Sample Workout

Perform 10 reps of each exercise, one after the other, with little to no rest for a total of 5 ROUNDS!

— Single / Double KB Deadlifts: 10 reps
— KB Clean and Press (5 per side)
— Abs Bicycles: 10 reps
— Single KB Swings (5 per side)
— KB Goblet Squats: 10 reps
— KB 1 arm Rows (5 per side) OR Inverted Rows: 10 reps
— KB 1 arm Rows (5 per side) OR Barbell Rows: 10 reps
— Push Ups: 10 reps
— Bodyweight Lunges OR Jumping Lunges (5 per side): 10 reps
— Lateral Jump Burpees: 10 reps

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These workouts are created by Funk Roberts, a former professional athlete turned Master Metabolic Trainer. Funk’s programs have helped individuals worldwide transform their bodies and fitness levels.

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

This offer is only available for a limited time. Grab your copy by clicking the link below:

–> “Metabolic Madness” Bundle offer – 19 new Metabolic, HIIT, and Metcon Workout Plans

Forest Vance, MS
Certified Personal Trainer
KettlebellBasics.net

PS – The “Metabolic Madness” Bundle offer, inlcudes all of the workouts plans listed below:

— Lactic Acid Interval Training
— HIIT Workouts
— Filthy 50’s
— Dirty 30’s
— Complex Workouts
— EMOM Workouts
— Mega Metabolic Madness
— Bodybuilding HIIT 2.0
— Metabolic Exhaustion Workouts
— FunkWOD
— Metabolic Chaos
— Bodyweight 500
— 1000 Rep Workouts
— Fight Gone Bad Circuits
— German Volume SuperSets
— Metcon Madness
— Bodyweight Metabolic Circuits
— Upper-Lower Body Metabolic Workouts
— Tabata Super 6

–> “Metabolic Madness” Bundle offer – 19 new Metabolic, HIIT, and Metcon Workout Plans

Today I’m going to hook you up with a sample workout from the Metabolic Madness Bundle offer.

–> “Metabolic Madness” Bundle offer – 19 new Metabolic, HIIT, and Metcon Workout Plans

This bundle includes 19 total workout plans that will take your body composition and metabolic efficiency to new heights:

– Lactic Acid Interval Training
– HIIT Workouts
– Filthy 50’s
– Dirty 30’s
– Complex Workouts
– EMOM Workouts
– Mega Metabolic Madness
– Bodybuilding HIIT 2.0
– Metabolic Exhaustion Workouts
– FunkWOD
– Metabolic Chaos
– Bodyweight 500
– 1000 Rep Workouts
– Fight Gone Bad Circuits
– German Volume SuperSets
– Metcon Madness
– Bodyweight Metabolic Circuits
– Upper-Lower Body Metabolic Workouts
– Tabata Super 6

Here is a single sample workout from the month-long “Mega Metabolic Madness” program – and when you pick up your copy, you’ll get 18 more like it:

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60-15 Drop Set Circuit Training

Alternate between 60 seconds of work and 15 seconds of rest for each exercise in the following 4-exercise circuit. At the 30-second mark of each 60-second interval, perform a drop set for each exercise where applicable. Rest for 60 seconds between rounds. Perform up to 5 total rounds for a 25-minute total body workout:

— Single / Double KB Squats –>> (drop to) Bodyweight Jump Squats
— KB Floor Press Floor Press –>> (drop to) Bodyweight Push Ups
— Alternating Jump Lunges (KB optional) –>> (drop to) Reverse Bodyweight Lunges
— Single / Double KB Rows –>> (drop to) Standing Front DB / Band Raises

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All of the plans in the Metabolic Madness Bundle are created by Funk Roberts, a former professional athlete turned Master Metabolic Trainer. Funk’s expertise shines through in these programs, which have helped thousands of individuals worldwide transform their bodies and fitness levels. He’s also the creator of the Metabolic Conditioning Coach Certification through NESTA.

You have the freedom to use these plans as your primary workouts, add them to your current routine, or even include them as intense “off-day” cardio sessions.

Act fast and grab your copy now by clicking the link below. This offer is available for a limited time only:

–> “Metabolic Madness” Bundle offer – 19 new Metabolic, HIIT, and Metcon Workout Plans

Here’s to your success!

– Forest Vance, MS
Certified Personal Trainer
KettlebellBasics.net

I wanted to share a workout routine with you that’s inspired by the strength-building routines of prisoners.

These guys have managed to get seriously strong despite the limited space and lack of equipment in their cells or yards.

Introducing the “Deck of Pain” workout – here’s how it works:

1 – Grab a standard deck of 52 cards and assign one of the exercises below (or a variation) to each suit:

— Clubs – Squats

— Spades – Push Ups

— Hearts – Pull Ups or Inverted Rows

— Diamonds – Hanging or Lying Leg Raises

2 – Start drawing cards from the top and let the fun begin. The suit on the card determines the exercise, while the number tells you the number of reps to perform. Face cards count as 10, and aces count as 11.

3 – Keep drawing cards and performing the corresponding movements until you’ve completed the entire deck.

This workout is tough and fun way to build muscle, burn fat, and develop superhuman conditioning.

Plus, you can do it anytime, anywhere, with minimal-to-zero equipment.

Give it a go and experience the benefits for yourself!

Keep up the great work –

— Forest Vance, KettlebellBasics.net

PS – Exciting news – my “Bodyweight Beast Building” course will be on sale later this week. If you enjoyed today’s sample workout, stay tuned because you’re going to absolutely love Bodyweight Beast Building…

We’ve been talking about Suspension Revolution 2.0 for the last few days, so I was inspired to pull a workout out of our FVT kettlebell boot camp archives.

As I’ve mentioned before, suspension trainers are one piece of equipment (besides kettlebells of course) that’s been a constant at FVT personal training for the last 15 years.

A few reasons why:

— Everyone can do suspension trainer workouts, no matter their fitness level
— Suspension trainers are amazing for helping to modify and progress workouts
— Suspension trainers build your core while simultaneously working mobility and flexibility

…just to name a few!

Check out this sample workout, then grab a copy of Suspension Revolution 2.0 HERE:

“Functional Force Firestorm” KB + Suspension Total Body Metcon

Do as many rounds as you can of the circuit below in 20 minutes:– One-Arm Kettlebell Swing 5 per side (beginner) / Kettlebell Snatch 5 per side (intermediate / advanced)
— Suspension Trainer Atomic Pushup – 10
— Tactical Lunges 5 per side
— Suspension Trainer Row – 15
— Suspension Trainer Squat Hops – 15

Try out this sample workout, then grab a copy of Suspension Revolution 2.0 HERE.

– Forest and the FVT Team
KettlebellBasics.net

The Kettlebell EMOM Afterburn Challenge starts TODAY! Sign up now here: –>> Kettlebell EMOM “Afternburn” Challenge

Here is a sample workout from the program:

Kettlebell Every Minute On the Minute + Remaining Amount of Time Workout

*EMOM = At the top of each minute you will complete the reps of the first exercise listed. 

*RAT = With whatever time is left in the minute you will perform the second exercise. Complete 3 rounds of each superset. Rest 1 minute before moving to the next superset.

— Superset 1 – KB Goblet Squat – 15 + Bodyweight Alternating 1-leg RDL (Women:12k+, Men: 20k+)

— Superset 2 – 1-Arm KB Row – 10/ea side + Towel KB Biceps Curls (Women:12k+, Men: 20k+)

— Superset 3 – 1-Arm Overhead Carry – 6yds down and back, switch hands at halfway point + Side shuffles (Women:12k+, Men: 20k+)

— Superset 4 –  Full Stop KB Swing – 10 + Plank (Women:16k+, Men: 24k+) 

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Like this sample workout? Try the full program and discover the Power of Kettlebell EMOM Afterburn! These are dynamic and original KB-HIIT workouts that torch double the body fat for up to 24 hours post-exercise. Learn more and sign up now at the link below:

-> 28-day Kettlebell EMOM Afterburn

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

Are you looking to burn twice the calories in half the time, plus rev up your metabolism for up to 24 hours after your workout? Try this 10-minute KB Snatch + Burpee EMOM Finisher! Then go sign up for our 28-day KB EMOM Afterburn Challenge:

–>> 28-day KB EMOM Afterburn Challenge – starts Monday, May 8th 2023

10-minute KB Snatch + Burpee EMOM Finisher

Set a timer for 10 minutes, with 1-minute intervals.

At the start of the first minute, perform 5 kettlebell snatches on your left side, then switch and perform 5 kettlebell snatches on your right side.

At the start of the second minute, perform 5 double burpees. (This means you’ll do a burpee with two push ups instead of one.)

Alternate between exercise 1 and exercise 2 for the remainder of the 10 minutes, performing 5 sets of each exercise. In other words, you’ll perform 5 sets of kettlebell snatches and 5 sets of double burpees in total.

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If you are looking to burn twice the calories in half the time, plus rev up your metabolism for up to 24 hours after your workout, try this 10-minute KB Snatch + Burpee EMOM Finisher… then go sign up for our 28-day KB EMOM Afterburn Challenge! –>> 28-day KB EMOM Afterburn Challenge – starts Monday, May 8th 2023

-Forest and the FVT Team at KettlebellBasics.net

If you’re a fan of kettlebells and want to try a new conditioning workout that doesn’t involve traditional cardio, I’ve got something that you’re going to love! It’s our Kettlebell EMOM + RAT conditioning workout, and it only takes about 20 minutes!

The cool thing about this workout is that you’ll not only burn as many calories as you would in a 40-60 minute steady state cardio workout, but you’ll also get the “afterburn” effect, where you burn more calories even at rest for up to 24 hours AFTER your workout. How’s that for efficiency?!

*If you love this workout, you’ll definitely want to check out our upcoming Kettlebell EMOM Afterburn Challenge! We start on Monday, so sign up now at this link:

–>> KB EMOM Afterburn Challenge

Here’s how it works: you’ll complete a specific number of reps of the first exercise listed at the top of each minute (that’s the EMOM part), and then with whatever time is left in the minute, you’ll perform the second exercise (that’s the RAT part). You’ll complete three rounds of each superset and rest for one minute before moving on to the next.

Here are the exercises and reps for each superset:

Superset 1 – KB Goblet Squat – 15 + Bodyweight Alternating 1-leg RDL (Women:12k+, Men: 20k+)

Superset 2 – 1-Arm KB Row – 10/ea side + Towel KB Biceps Curls (Women:12k+, Men: 20k+)

Superset 3 – 1-Arm Overhead Carry – 6yds down and back, switch hands at halfway point + Side shuffles (Women:12k+, Men: 20k+)

Superset 4 – Full Stop KB Swing – 10 + Plank (Women:16k+, Men: 24k+)

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And if you love this workout, you’ll definitely want to check out our upcoming Kettlebell EMOM Afterburn Challenge! We start on Monday, so sign up now at this link:

–>> KB EMOM Afterburn Challenge

Thanks for reading, and keep crushing those kettlebell workouts!

Cheers,

Forest and the FVT Team