Category: Kettlebell Workouts

The Top 3 Kettlebell Mistakes People Over 50 Make

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Kettlebell training can be a great way for people over 50 to get in shape, but there are some mistakes that often get made in the early stages of starting out.

In today’s article, we’ll discuss three common kettlebell beginner mistakes so you can avoid them and start seeing results sooner.

Mistake #1 – Bad Form

First and foremost, always use proper form. This includes keeping your core engaged, maintaining a neutral spine, and avoiding excessive swinging.

Check out my Lifetime Kettlebell Fitness program for my full KB Basics Workshop videos where I deep dive into how to all of the basics kettlebell movements safely and effectively -> Lifetime KB Fitness + KB Basics Workshop videos with Forest

Mistake #2 – Going too heavy too soon

Secondly, don’t go too heavy too soon. Start with a weight that is challenging but manageable, and gradually increase the load as you get stronger.

I made this mistake when I started – I thought, I’m pretty strong, I’ll go right to the 53 pound kettlebell! I quickly learned that KBs are VERY different from other types of exercise, and it’s best to start lighter and build up from there so that you can avoid injury and get the best results.

Mistake #3 – Quantity over quality

Finally, focus on quality over quantity. Rather than trying to do as many reps as possible in a short period of time, focus on getting the most out of each and every repetition that you do.

Every single time you lift the kettlebell, you should have a specific purpose and goal in mind for the exercise, the amount of sets and reps you are doing with it, and why you’re doing it the way you are.

This article detailed the top three kettlebell mistakes that people over 50 make and how to avoid them. If you are over 50 and looking to get started with kettlebells, also be sure to check out my new-and-updated-for-2022 new Lifetime KB Fitness program – it’s on sale this week at the link below:

-> the Lifetime KB Fitness Workout – ⬆️ strength, ❌ injuries at any age

Cheers to your success!

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

Kettlebell Workout for Over 50 – Free Sample

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Kettlebells are often thought of as a tool used mainly by Crossfitters or bodybuilders.

However, as we age, our muscles and bones lose mass and strength, which is where kettlebells can come into play.

In fact, kettlebell training can help fight the effects of aging and even prevent diseases such as arthritis, diabetes, and heart disease.

Kettlebells are also great for improving balance and coordination.

One KEY though is knowing how to put together a workout specifically for these goals. I do NOT recommend picking a random kettlebell routine off the internet and going for it. You need to have specific parts of your workout designed with things like:

  • Flexiblity / mobility / improved movement
  • Balance
  • Direct core work
  • A balanced strength routine for all muscle groups and movement patterns
  • Modifications ready to account for common injuries or strength deficiencies

This is exactly what we do in Lifetime Kettlebell Fitness, my complete Kettlebell course for people over 50!

Here is a sample workout from the program:

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Kettlebell Workout for Over 50 – Free Sample

Warm Up

– Box Squat – 10-15 repetitions
– Hamstring/Hip Flexor Stretch Combo

Perform these two exercises back-to-back without rest; repeat the pair of warm-up movements twice without rest

Workout

– swing progression (sumo deadlift – 1/2 swing – full swing)
– 15-20– ‘Active Rest’- :30
– ½ OR foot sweep Turkish get up – 3 reps each side
– ‘Active Rest’- :30

Continue this sequence non-stop for 18 minutes

Cool Down

  • 5 minutes of static stretching – tight muscle groups only

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Kettlebells are a great fitness tool for people over 50.

They provide a great workout, and they are not as hard on the joints as traditional weightlifting exercises.

This article provides a sample workout to help you get to get started with kettlebells, and stay fit well into your golden years.

For a complete six week training plan specifically for people over 50, stay tuned for my new-and-updated-for-2022 Lifetime Kettlebell Fitness course, which goes on sale later this week!

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

KBs for Abs Workout – “Show and Improve”

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Everyone at the studio this time of year is asking for MORE ABS in the workouts, because summer is right around the corner!..

…so, we’re adding more sequences like the one I’m sharing today to the daily routine.

Try this to burn more body fat and get a stronger core than last time:

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KBs for Abs Workout – “Show and Improve”

Do 3-5 rounds (depending on fitness level), rest as little as possible between exercises:

1 – Bear plank w/ KB drag – 5 per side
2 – KB swing – 15
3 – Side plank w/ leg lift – 5 per side
4 – KB swing – 15 reps

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LAST CALL – join the 28-day KB Training Camp Challenge and make that last push to get in shape for summer – officially starts TODAY, Monday, May 9th 2022 -> https://forestvance.lpages.co/28-day-kettlebell-training-camp-challenge-v2/

-Forest and the team @ KettlebellBasics.net

VIDEO – new Kettlebell + Bodyweight Hybrid Strength Workout

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Check out this Kettlebell + Bodyweight Hybrid Strength Workout!

It’ll give you a taste of what to expect in one of our 28-day Kettlebell Challenges. We do a written version of each workout that spells out the exercises, recommended weights to use, and other details… plus I do a full video walk-through of each and every session (like this one), demoing the moves and going over tips and tricks that will help you get the best results in the least amount of time!

Click here to learn more about our upcoming 28-day Kettlebell Training Camp Challenge -> https://forestvance.lpages.co/28-day-kettlebell-training-camp-challenge-v2/

Kettlebell + Bodyweight Hybrid Strength Workout

1 – “3/7” sets – Single Arm KB Press Start with 3 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 4 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 5 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 6 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 7 reps of single arm kettlebell presses per side. Rest for two to three minutes, then repeat two more times for a total of three rounds.

2 – Do as many reps as you can of the first exercise in 45 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 45 seconds. Rest for 15 seconds. Repeat for four sets of each move total:

Side-loaded / “suitcase” kettlebell split squat (22.5 sec per side) – add weight this week!

“3 way” push up (wide / narrow / regular) – switch positions each rep

3 – “3/7” sets – KB goblet squat

Start with 3 KB goblet squats. Rest for 15 seconds. Perform 4 KB goblet squats. Rest for 15 seconds. Perform 5 KB goblet squats. Rest for 15 seconds. Perform 6 KB goblet squats. Rest for 15 seconds. Perform 7 KB goblet squats. Rest for two to three minutes, then repeat two more times for a total of three rounds.

4 – Do as many reps as you can of the first exercise in 60 seconds. Rest as little as possible, moving directly to the second exercise. Do as many reps as you can of the second exercise in 60 seconds. Repeat for four sets of each move total:

Mountain climber from low plank position

Skaters – short hop / big hop; alternate each round!

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Click here to learn more about our upcoming 28-day Kettlebell Training Camp Challenge -> https://forestvance.lpages.co/28-day-kettlebell-training-camp-challenge-v2/

Kettlebell Gridiron Gut Buster

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Last summer, we put together a special “training camp” outdoor workout series.

Designed to build participants conditioning and test their will, we did calisthenics, running / sprinting, and more.

We even mixed in some kettlebell training to take results to the next level!

After you are done with workouts like this, though you’re going to be totally SPENT… you’re also going to feel great, because you’ve pushed yourself harder than you thought you could.

Plus, you’re going to build more cardio and burn more fat than last time.

Give this Kettlebell Gridiron Gut-Buster Workout a try, then sign up for our upcoming 28-day Kettlebell Training Camp Challenge:

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Kettlebell Gridiron Gut-Buster Workout

1 – Set up two cones about 40 yards apart.

2 – Start at one of the cones and perform 10 kettlebell swings.

3 – Immediately following the swings, run / sprint to the other cone.

4 – Upon reaching the cone, perform 10 push ups with a shoulder tap (alternate sides each rep).

5 – Continue to run / sprint back and forth between the cones, performning the following exercises:

— Run / sprint followed by 10 single arm KB rows per side
— Run / sprint followed by 10 bodyweight split squats per side
— Run / sprint followed by 5 burpees

7 – Rest approx two minutes and repeat two more times for a total of three rounds.

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Give this Kettlebell Gridiron Gut-Buster Workout a try, then sign up for our upcoming 28-day Kettlebell Training Camp Challenge at the link below:

-> 28-day Kettlebell Training Camp Challenge

Cheers to old-school training methods for new-school results!

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

Swing Mistakes Video + New Kettlebell Bootcamp Workout

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Today’s kettlebell boot camp workout is a high-intensity, full-body workout that uses kettlebells to create a metabolic response that burns fat and sheds pounds!

This type of workout is particularly beneficial because it simultaneously works the muscles and the cardiovascular system, making it a great choice if you’re looking to lose weight or improve your overall fitness level. 

In just 30 minutes, you can achieve results that would take hours at the gym!

First, watch today’s video and practice your kettlebell form a bit. Then, try the workout below:

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Kettlebell Bootcamp Workout
sample from upcoming 28-day Kettlebell Boot Camp Challenge

1 – Perform as many reps as you can of each exercise in 40 seconds. Rest 20 seconds between exercises. Rest 45-60 seconds between rounds. Do 3-4 rounds total:

A – KB high pull (beginner) / KB snatch (advanced) (20 seconds per side)
B – regular push ups (beginner) / spider push ups (advanced)
C – KB tactical lunge (alternate legs each rep)
D – single arm KB rows (beginner) / single arm KB rows from “Warrior III” position (advanced)
E – squat jumps (beginner) / lunge jumps (advanced)

2 – Set your timer for 5 minutes. Alternate:

A – 3 1/2 Turkish get ups – right side (beginner) / 1 full Turkish get up – right side (advanced)
B – 3 1/2 Turkish get ups – left side (beginner) / 1 full Turkish get up – left side (advanced)

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If you are looking to:

– Rapidly shed body fat
– Build lean muscle and improve your total body conditioning, all at the same time
– Learn the basics of safe and effective kettlebell training in the process

Stay tuned for our upcoming 28-day Kettlebell Boot Camp Challenge, registration opens later this week!

– Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

Chris Hemsworth Workout Plan

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Chris Hemsworth is one of the most popular actors today, and he gets into jaw-dropping physical condition for his roles in movies like Thor and The Avengers.

I recently stumbled across a pretty interesting interview with his personal trainer, and thought I would share a few take-aways, since we’re on this topic of getting “Lean and Jacked” on our social media posts this week:

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Chris Hemsworth Workout Plan – 3 Tips to Get Lean and Jacked

1 – Lift heavy weights most days of the week

If you are trying to add strength, you need to give your muscles the proper stimulus to grow. 

Of course, “heavy” is a totally relative term… YOUR “heavy” is probably different that my “heavy”… the main point is that you’re lifting a load that challenges you and pushes you and takes you *close* to failure on at least some of your working sets.

We do this exact thing with Hybrid Kettlebell Muscle, learn more here:

-> Hybrid Kettlebell Muscle + HIIT FIT KB Conditioning “2-for-1”

2 – Start training at least three months before a movie role

It takes some time to get into peak shape! You can’t do it in 14 or 28 days. This is why Chris starts training at MINIMUM 12 weeks before a movie roll.

Make a commitment to at least the next 12 weeks of doing whatever it takes to reach your goal.

3 – Eat a lot

Chris Hemsworth’s trainer claims that he eats 4500 calories a day when he’s in maximum bulk mode.

You may not need or be able to eat that much, but one thing I do see frequently is that people do not eat consistently and enough quality food to support muscle growth. 

You need to eat on a regular schedule, get enough protein, and make sure that you’re putting healthy foods in your body all day long.

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I hope these three tips direct from Chris Hemsworth’s personal trainer help you gain more strength and muscle than last time!

My Hybrid Kettlebell Strength course is on sale this week, check it out if you want more help:

-> Hybrid Kettlebell Muscle + HIIT FIT KB Conditioning “2-for-1”

Or, if you’re interested in personal coaching (in person here in Sacramento, CA OR remote / anywhere in the world with an internet connection!), reply directly to this message and I’ll get back to you ASAP.

– Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

KB STRONG – “Lean and Jacked Special” sample workout

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This week’s “Lean and Jacked Special” includes TWO full training plans:

1 – HIIT FIT Kettlebell Conditioning (high-intensity KB workouts for extreme conditioning and full-body fat loss)

AND

2 – Hybrid Kettlebell Muscle (my 6-week “hybrid” barbell / kettlebell / bodyweight program for strength and muscle)

Today I’m going to hook you up with a sample muscle-building, strength-jacking, fat-shredding workout from Hybrid Kettlebell Muscle.

The main workouts utilize barbells, kettlebells, and your own bodyweight. HOWEVER – we’ve also built out progressions and options so that you can still complete the workouts, even if all you have is kettlebells. Barbells are NOT required:

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KB STRONG – “Lean and Jacked Special” sample workout

PART 1

Perform five reps of the back squat. (You could alternatively do a double KB front squat if you do not have access to a barbell).

DOUBLE KB FRONT SQUAT – (demo video here in full program)(recommended weight – 8k/12+k (women); 16/20+k (men)

BEGINNER LIFTERS – work on your form first and foremost, don’t worry too much about weight just yet. GENERAL guideline – we typically load two bars when we do this movement w folks just starting out in our group classes @ FVT with 65 to 95 pounds (women) and 95 to 115 pounds (men). If you have a decent fitness base but little lifting experience, this is a good place to start.

INTERMEDIATE / ADVANCED LIFTERS – work up your weight for each of the first two sets; last two sets should be performed at ~75-77% 1RM.

BACK SQUAT – (demo video here in full program)

*Rest ~ 30 seconds, then:

Perform a 20 second side plank hold on each side – (demo video here in full program)

*Rest ~60-90 seconds; repeat rotation three more times for a total of four rounds.

PART 2

Perform three rounds of the circuit below, moving quickly from one exercise to the next and resting as little as possible:

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Hybrid Kettlebell Muscle is the complete barbell and kettlebell solution for size and strength. HIIT FIT Kettlebell Conditioning will help you get lean at the same time with high-intensity KB workouts for extreme conditioning and full-body fat loss. You have everything to gain, and nothing to lose. Learn more and order now at the link below:

-> Lean and Jacked Special Kettlebell Special

  • Forest Vance

“Lean and Jacked” Special – KB HIIT (sample workout)

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Did you see the “Lean and Jacked KB Special” we’re running this weekend?

-> 💪 Lean and Jacked KB Special 💀

You’ll get my Hybrid Kettlebell Strength program AND the new HIIT FIT – KB Conditioning course, both for one low price…

…stack these together, and you’re going to be feeling AWESOME for that summer vaca that’s right around the corner!

Here’s a sample workout in the style of HIIT FIT – KB Conditioning:

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Lean and Jacked KB Special – KB HIIT (sample workout)

Complete 5 rounds as fast as possible:

1 – KB Snatch to Rack Squat – 10 each side (Women:12k+,Men: 20k+)

2 – Push-ups – 20

3 – Rear Lunge to 1-arm Press – 10 each side (Women:12k+,Men: 20k+)

4 – Half Burpee to Gorilla Row – 10 each side (Women:16k+,Men: 24k+)

5 – KB Plank Drag – 10 each side (Women:12k+,Men: 20k+)

Watch the video here:

More info on the next page:

->  Lean and Jacked KB Special 

– Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

Extreme Kettlebell Cardio Workout #14

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– 12 push ups

– 20 one arm KB swings (10 R / 10 L)

– 5 windmills/side

– 8 goblet lunges/side

This workout is done “beat-the-clock” style. So on the minute, every minute, you’ll start a set of a given exercise. Your rest period is the length of time between when you FINISH each exercise and the next 60 second interval starts.

For example – do 12 push ups. If it takes you 30 seconds, you get 30 seconds rest before you start the swings on the next 60 sec interval. If it takes you 10 seconds to do them, you get 50 seconds rest. If it takes you 45 seconds to do them, you get 15 seconds rest. Etc.

Do three to five rounds of the sequence total, using this same work-to-rest ratio.

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Like this workout?

Stay tuned for dozens more, my new-and-updated-for-2022 HIIT FIT Kettlebell Conditioning program goes on sale later this week!

-Forest