This post details a great new kettlebell cardio workout for you … but first, three reasons why I hate traditional, long/slow cardio, and why workouts like this one are superior for fat loss and super-human conditioning:

1) LSD cardio is mind-numbing

Doing 45 minutes of low-to-medium intensity cardio on a stationary bike or treadmill is seriously boring.  That’s why I was excited when I found out that LSD (long-slow-distance cardio) is not the best way to lose fat …

2) It’s unfavorable for “positive” changes in body composition

Perfectly evidenced by the pic above … high-intensity, interval-based cardio is the type of training the individual on the right does on a regular basis … low-intensity, sustained effort training is the type the individual on the left does for his sport.  Which physique would you rather have?  I rest my case

3) Humans aren’t designed to work this way

To quote Mark Sission of the Primal Blueprint:

Humans were just not designed to work for extended periods of time at 80-90% VO2max. Our evolutionary blueprint, the last draft of which was completed well over 10,000 years ago, set us up as great slow-movers and occasional fast sprinters.

(To read the rest of this article, click here)

So … based on these three reasons to avoid LSD cardio like the plague … here’s a smoker of a cardio kettlebell workout for ‘ya – enjoy!

Video Recap

Kettlebell Cardio “Build Up” Workout

• Lunge
• Push Press
• Pull Up/Row
• Plank
• Swing

1st round :20 on/ :10 off … 2nd round :30 on / :10 off … 3rd round :40 on/ :10 off … 5 rounds total, up to :60 on/ :10 off

Enjoy the workout, and keep training hard.  And remember – as you approach the fourth and fifth rounds of the session – buck up.  Hard workouts are part of getting the results you desire.  And pain is simply weakness leaving the body.

Forest Vance, RKC II

PS - AWESOME kettlebell cardio program – with complete workouts like this one, organized into a complete plan – coming for you very soon.  Make sure to sign up for my weekly kettlebell email newsletter to get news of its first release!  To do so now, just drop your name and best email into the box at the upper right of the page.

Bookmark It

Hide Sites

You'll LOVE these kettlebell challenge workouts

You’ve got an EPIC kettlebell session planned for the day and want to make sure you’re feeling great and firing on all cylinders … here’s the pre-workout scene:

It’s two hours ’till kettlebell time.  You have your standard pre-workout meal with just the right balance of protein and carbs.  Time to start getting your mind right for the workout ahead …

Finish up work for the day and KB time’s almost here.  You slam down your pre-workout supplement mix, change clothes and head to the training center …

Walk in the door, throw on your favorite workout tunes and you’re ready to rock.  You get a PERFECT warm-up, including some foam rolling, joint mobility, and dynamic stretching … and it’s time for the main event!

Now you’re fired up and ready to hit your best kettlebell challenge workout ever!  I do workouts like these every month at my Sacramento kettlebell gym, and they’re hard to beat for shocking the body and building mental toughness.  Give one (or all) of the workouts below a go and kick your results into overdrive:

Kettlebell Challenge Workouts

1. http://www.youtube.com/watch?v=E5ZaXcWbl9c
1. This challenge has four circuits with five exercises each.  There should be no rest between the exercises and your goal is to do each circuit in less than three minutes.
2. http://www.myomytv.com/new-remember-the-love-500-rep-kettlebell-challenge/
1. This is a 500 rep challenge with ten exercises, fifty reps each, with as little rest as possible between the exercises.  You are not allowed to move onto the next exercise until you have completed fifty reps.
2. (Challenge 2, same creator) http://www.ptgear.co.uk/fitness-news/kettlebell-workout-500-rep.html
1. This is a 500 rep challenge with ten exercises, fifty reps per exercise.  Just as Marianne demonstrates in her other challenge, you must complete all fifty reps prior to moving onto the next exercise.
3. http://hostyleconditioning.com/hostyle-300-kettlebell-challenge/
1. With 300 reps total, this challenge incorporates everything from swings to halos.  In order to see your progress, you should do this challenge every month or so and attempt to beat your initial time.
4. http://www.trainingroomonline.com/2011/07/12/heres-your-weekly-kettlebell-challenge/
1. This challenge has a great (and difficult) kettlebell warm-up to lead you into a 300 rep challenge.  You are trying to shoot for a low time with the challenge so the key is speed and proper form.
2. http://www.youtube.com/watch?v=SRpbM9nzDcM  Here is a sample video demonstrating the exercises above.  Instead of squat thrusts, it includes the full on burpee.  You may choose to modify with the squat thrust, or do a complete burpee.
5. http://www.youtube.com/watch?v=yYpAzZRnhcY
1. This challenge incorporates cleans, jerks, and snatches.  You are going for time with five reps on each side.

The kettlebell challenge workouts in this article are a great starting point for keeping your current kettlebell routine fresh and testing your mental toughness.  Thanks for reading, train hard and talk soon -

Forest Vance
Level II Certified Russian Kettlebell Challenge Instructor

PS - I’ll be holding an in-person, one day kettlebell workshop in about a month in the Sacramento, CA area … if you can make it out, we’d love to have you.  Keep an eye on your email inbox for exact details about class time and location!

Bookmark It

Hide Sites

*If you’re a complete kettlebell beginner, please review the first part of this series here: Best Kettlebell Exercises For Beginners

It’s critical that you perfect your get up and swing technique before you start learning the moves covered in the article and videos below.*

You’ve perfected your form in the basic KB moves – the swing and the get up. You’ve even gone through a basic program that focuses primarily on these two exercises to lose weight, tone up, improve your posture, move freely, gain overall fitness, etc.  Where do you go next?

The next kettlebell exercises you should learn are the snatch and the clean and press.  First, check out the videos below – I’m confident that whether you’re a beginner or you’ve been training with kettlebells for some time, you’ll pick up at least a few technique tips that’ll improve your workouts.  Then, check out the workout below the videos I’ve put together that incorporates all of the basic kettlebell drills (and a few basic body weight moves as well).  Enjoy!

Kettlebell Snatch/Clean & Press Video Series – Technique Tips & Much More

The Clean – Technique Tips

The Press – Tip to Boost Your Power

Mastering the Kettlebell Snatch (three video series)

Part 1

Part 2

Part 3

Kettlebell Basics Workout

*Warm up – Do five Turkish Get Ups on each side. Start easy – with no weight at all or a light weight – and work up to a heavier weight with each rep. Switch sides after each rep.

*Perform the first exercise in each pairing. Immediately move to the next exercise (or exercises) and complete the prescribed number of reps. Rest :30 and repeat each sequence a total of three times.

1a: 10 reverse lunges
1b: pull ups – until muscle failure

2a: 5 kettlebell clean and presses each side
2b: 25 body weight squats (explosive tempo)

3a: 10 kettlebell snatches each side
3b: 20 push ups

*Finish with static stretch of tight muscle groups

In summary, once you’ve perfected your technique with the two basic kettlebell drills – the swing and the get up – it’s time to move on to the snatch and the clean and press.  The videos and workout above will help you learn all the basic kettlebell exercises for beginners.

Train hard and talk soon -

Forest

PS - Remember – this is one workout to help you with learning your kettlebell exercises for beginners - not a complete plan.  Please make sure to work it into a solid and well-thought-out comprehensive program.

If you know how you’re going to work these moves into your existing routine, awesome!  But if not, here are a couple options to check out:

1. For total kettlebell beginners, click here

2. Once you’ve mastered the TGU and the swing, graduate to this program

Bookmark It

Hide Sites

Mastered the kettlebell basics?  Ready for some variety in your program?  Time for the kettlebell complex.

Definition of the kettlebell complex – from DragonDoor.com:

If you’ve never heard of complexes before, the basic concept is that instead of repeating the same exercise for multiple reps to complete a set, you sequence several different exercises right after one another and repeat the sequence several times to complete a set.

And some benefits of complex training – from steathbody.com:

• Lean body mass improvement will be enhanced with this type of training.
• You will stimulate your hormones to burn more fat and build lean muscle.
• Full body exercises (such as swings, squats, snatches) have been shown in numerous research studies to stimulate growth hormone (GH).
• The release of growth hormone will help to burn body fat and build lean muscle mass.
• Resistance training, higher reps, full body exercise, and minimal rest between exercises are all proven methods to stimulate GH, which are all accomplished with complex training.

In short, if you’re looking to gain lean muscle, burn fat, and get into phenomenal physical condition, kettlebell complexes are for you. I just shot and posted up a video showing you one of my favorite KBC’s – check it out, and then read the written workout recap below it:

Video Recap

• Do one top-down Turkish get up
• Immediately follow this with five snatches
• Finish your five snatches and go right to five clean, squat and overhead presses
• Complete the complex with ten one hand swings
• Repeat the complex for five to ten rounds total on each side

Also –  this post was in part inspired by a six week workout program I just finished up for my personal routine … and though it was brutally hard, I loved it  And I got some great results!  If you’re looking for a complete program built around kettlebell complexes, I highly recommend it – check it out by clicking here

Thanks for reading and train hard -

Forest

PS - If you liked this kettlebell complex workout, you’ll LOVE my free kettlebell email newsletter … plus, when you sign up, you’ll get a copy of my Beginner’s Guide to Kettlebell Training!  Just drop your best email into the box at the upper right of the page to sign up now.

Bookmark It

Hide Sites

Before I break down this kettlebell workout for arms, I want to make one thing clear:  I’m NOT a big believer in direct arm work.  This is primarily because during most pushing, pulling and lifting movements (like those performed during all the basic kettlebell exercises), your arms and shoulders work together while your spine, abs and hips stabilize your body to maintain alignment and to initiate force production.

In other words, your arms get worked enough doing the basic kettlebell moves - the swing, Turkish get up, squat, clean, press, and snatch – to not need exercises like curls and extensions.

HOWEVER – I know some of you STILL want more direct arm work.    A lot of folks, men especially, that come from a ‘bodybuilding – type’ training background, have a lot of aprehension – even get scared - at the lack of direct arm work kettlebell training involves.

So I put together a quick and effective kettlebell workout for arms for you to satisfy your arm pump cravings.  It’ll have you ready for the club/beach/other tight-sleeved adventures in your immediate future.  Enjoy!

Kettlebell Workout For Arms (the exercises)

1. Halo

Hits your arm, shoulders and core.  Here’s a nice video demo of the move:

2. Around-The-World

Works the forearms and grip strength.  This video provides a good description of the movement:

3. Figure 8

You’ll feel this one in the biceps if you do it correctly … here’s how:

Kettlebell Workout For Arms

• halo
• around-the-world
• figure 8

Perform each exercise for :60 continuously.  Switch to the next exercise in the circuit without rest.  Make sure to switch sides – go both directions – on the halos and figure 8′s.  Rest for :30 once you’re done with the entire circuit and repeat for a total of 2-4 rounds.

I’m not a big believer in direct arm work.  But I know a lot of you will still do it, no matter what I say  So for today’s article, I put together a quick and effective kettlebell workout for arms to satisfy your arm pump cravings.  Hope you enjoyed it and talk soon -

Forest

PS - For more advanced kettlebell exercises and workouts like this one, check out:

1. The Kettlebell Basics Premium Workouts Mega Bundle – 24 weeks worth of advanced-level kettlebell workouts, including video instruction

2. Kettlebell Basics Weekly Workouts - Fresh KB workouts & videos delivered to you on an on-going basis, including kettlebell arm workouts like this one … along with meal planning tips, motivation and much more

Bookmark It

Hide Sites

Kettlebell cardio workout for ‘ya today -

But before I break it down, a quick question:  how do you define “cardio”?

It might conjure up images of folks pedaling away on recumbent stationary bikes at the health club, catching up on the latest E! channel celeb gossip …

Or you might think of running or biking outdoors …

But odds are you probably DON’T think of cardio and lifting weights of any kind as one in the same.  So my goal with this kettlebell cardio workout is to PERMANENTLY change the way you think about cardio …

Let’s start with some defining facts about cardio from healthstatus.com:

Cardio exercise is any exercise that raises your heart rate …  Cardio exercise uses large muscle movement over a sustained period of time, keeping your heart rate to at least 50% of its maximum level …  You need a minimum of 20 minutes of continued elevated pulse to get the best results …

So – if we elevate the heart rate, utilize large muscles of the body, work at a reasonable and sustained intensity, and do it for a continuous period of time, we’re good to go – no matter our implements/training tools of choice.

Kettlebells happen to be a great tool to elevate the heart rate quickly.  And if we work at a high – but sustainable – intensity with them for a continuous period, we get a killer kettlebell cardio workout.

Kettlebell Cardio Workout

This is a perfect short, intense workout you can throw in to mix things up with your existing cardio routine – or even replace it all together.  It can be done in about 10-15 minutes, and only requires one kettlebell.  Check out the video first, then see the video recap below for workout details:

Video Recap

• 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

Chances are you do cardio of some kind to stay in shape, train your heart, etc.  But there’s also a good chance that you think of “cardio” as a long, slow and boring activity.  The kettlebell cardio workout outlined in this post is a great starting point to change your mindset – and to get you faster and more efficient results!

Train hard and talk soon -

Forest Vance, RKC II

PS - If you liked this kettlebell cardio workout, you’ll LOVE my free kettlebell email newsletter … plus, when you sign up, you’ll get a copy of my Beginner’s Guide to Kettlebell Training!  Just drop your best email into the box at the upper right of the page to sign up now.

Bookmark It

Hide Sites

Law enforcement fitness training - with kettlebells!

If you’re reading this blog, I assume you’re not doing what most police/law enforcement/criminal justice types probably are: long, slow distance runs, a typcial bodybuilding-style weight training routine, or a combination of both.

And if you’re stuck in the 90′s and are still training this way, here’s why you need to stop: LSD cardio and/or bodybuilding-style weight training does very little to prepare you for your line of work.  Law enforcement fitness training, at the most basic level, should be based around preparing for short, intense encounters where your very survival may depend on quickly controlling a confrontation.

You should know full well that a seated chest press machine – or even a slow jog – is nothing like this type of activity.  What we’re after are high-intensity, functional-style workouts that get us better at the specific tasks/activities/etc. we’ll be facing in real life.  And this makes kettlebells a great tool for the job!

In this article, I’m going to address specific needs of law enforcement fitness training. I’ll explain exactly why kettlebells are a great tool for meeting/improving these needs. And I’ll give you a sample law enforcement fitness training kettlebell workout!

Law enforcement fitness training – specific needs

People who are in the field of law enforcement need to be in great physical shape not only because of their health, but also their safety.

One key to this is being able to have a strong grip and forearm strength in order to survive in the field, whether it be dealing with someone who isn’t cooperating or the need to catch a suspect who has jumped over a fence. In addition, officers must have strength and endurance in terms of running so that they have the capability to physically sustain a high speed pace in the case of a chase.

Why kettlebells are the perfect tool

Kettlebells provide a functional form of training that carries over into the daily lives of law enforcement. They allow a person to strengthen their grip through a variety of exercises, which will not only help to apprehend a suspect, but also provide strength in operating weaponry with quickness and safety. Kettlebells engage the posterior chain, which enables people who are training to become more powerful runners with increased endurance.

Because of these benefits and the small amount of time required to get an intense workout with kettlebells, training officers have begun to incorporate them into their regimen to help improve the fitness of their recruits in the little time they have to train them. As opposed to going on long runs and going into the weight room to lift, they now require shorter runs and then a kettlebell workout, followed by firearm training. This has proven to be more applicable to the field work required of the officers.

Law enforcement fitness training kettlebell workout

Here’s a workout that incorporates all the needs and elements I’ve discussed in this article:

Warm up

• Start with 5-10 minutes of self myofacial release/joint mobility/dynamic stretching

Workout

• 3 Turkish get ups each side, adding weight each rep – for example, do one rep with no added weight (‘naked’), one rep with a 12k ‘bell, and one rep with a 20k ‘bell on each side
• light .5 mile jog (easy warm up pace)
• 100 kettlebell swings total (two hand, one hand, or hand-to-hand) – any combination, just finish all 100 before moving on to the next exercise
• medium-intensity .5 mile jog (getting hard, but not going all out)
• 20 burpee pull ups (do a burpee. Step forward to the pull up bar, hop up and do a pull up. That’s one rep.)
• hard .5 mile run (go hard!  Finish strong and give it all you’ve got.)
• three 100 yard farmer’s walk carries (grab two heavy kb’s. Walk with ‘em ’till your grip gives out.  Pick a weight that allows you to walk about 100 yards.)

Cool down

• Static stretch of tight muscle groups

In conclusion, kettlebells are a great tool for law enforcement fitness training.  Folks involved in this line of work have some very specific fitness needs, including strength, endurance, and grip/forearm strength.  Kettlebells very effectively and efficiently help one train for all of these qualities.

Thanks for reading and and talk soon -

Forest Vance, RKC II

PS - If you liked this kettlebell workout, you’ll LOVE my free kettlebell email newsletter … plus, when you sign up, you’ll get a copy of my Beginner’s Guide to Kettlebell Training!  Just drop your best email into the box at the upper right of the page to sign up now.

Bookmark It

Hide Sites

We did an awesome burpee/squat/swing kettlebell ladder workout for our boot camp challenge this month … so I thought I’d put together a video breaking it down for you:

Video Recap – Burpee/Squat/Swing Kettlebell Ladder Workout

Here’s what to do:

• 1 burpee
• 2 kettlebell squats
• 3 kettlebell swings

Then, go back to the top and ‘climb the ladder’!

Meaning you’ll do:

• 2 burpees
• 4 kettlebell squats
• 6 kettlebell swings

Then:

• 3 burpees
• 6 kettlebell squats
• 9 kettlebell swings

And continue in this fashion until you get to 10 burpees, 20 kettlebell squats, and 30 kettlebell swings.  Complete the workout as fast as possible.

Enjoy and talk soon -

Forest Vance, RKC II

PS - If you liked this kettlebell workout, you’ll LOVE my free kettlebell email newsletter … plus, when you sign up, you’ll get a copy of my Beginner’s Guide to Kettlebell Training!  Just drop your best email into the box at the upper right of the page to sign up now.

Bookmark It

Hide Sites

Hardest Kettlebell Leg Workout

This is the story of the hardest leg workout ever.  Please – DON”T try the sample workout I’ve provided unless you are 1) masochistic 2) like vomiting or 3) for some crazy reason just like really hard workouts.

Thanks

- Forest

It was the winter of 2003. I had just finished my senior year of college football and was getting ready for the draft in the spring.  I had two college all-star games coming soon, prospects of the NFL combine, and pro scouts scheduled to visit my college campus in a couple of short months …

At this point in the game, a players stock can rise or fall a huge amount.  Shaving a tenth or two off your 40 time, adding an inch or two to your vertical jump, adding a few reps to your 225 bench press rep test can mean moving up several spots – or in some rare cases, even rounds – in the draft.  Which can amount to, well, a lot of dough

I was training with a couple of other players my agent represented at a facility in the San Francisco bay area … and it was unique experience to say the least.  We’d get up in the morning, eat breakfast, and go train for a couple of hours.  Then, mid-day, we’d get rest up, eat lunch, take a nap, get a massage, whatever … and then hit it again for about two more hours in the afternoon.  Then we’d head back to the hotel, sleep for 9 or 10 hours, and repeat – six days a week.  For six weeks straight.

I made, hands-down, the most amazing gains of my life during this time period.  My vertical jump went up from 33 to 36 inches – and I weighed 308 at the time!  I also hit 32 reps of 225 in a row on the bench press and got my 40 time below 4.9 …

The point of the story that you can apply to your own training is this, though - the way I was able to accomplish so much in such a short time period was due to three big factors:

1) total focus – I lived, ate and breathed training.  May or may not be possible for you and your current life situation.

2) lots of recovery time – also, may or may not be possible for you and your current life situation.

3)incredibly hard training - without a doubt possible for you and your current life situation.  And that’s what I hope you take away from this post …

My Hardest Leg Workout Ever

My trainer knew I had strong legs and was a big back squatter.  But he also knew I typically lifted heavy … and that strength endurance wasn’t my strong point (at the time).

So, one day when he was feeling especially mean and I didn’t have any events/tests/etc. on the schedule for a couple of weeks, he put me through his 10×10 back squat workout.  It went something like this:

• Pick a weight you can back squat 15 times MAX.
• Do 10 sets of 10 with it, resting exactly 60 seconds between sets.
• Also, make sure to use a 3-0-3 tempo during the sets – that is, take 3 seconds to lower the weight and 3 seconds to lift it.  So 10 reps should take you a full 60 seconds to complete.
• Collapse, vomit, lose consciousness, etc.

Sounds so simple … but oh is it so hard  I had the deepest soreness I’ve ever experienced in my legs after this workout.  I literally had to hold the hand rail to go to the bathroom for two or three days afterwards.  I did it with a training partner – and he threw up not once, not twice, but three times - during the workout!

And that’s the story of my hardest leg workout ever. If you want to try something like it, this is a kettlebell squat workout I put together to smoke the living hell out of your legs … but, be warned.  It is very hard

10×10 Double KB Front Squat Workout

• Pick two kettlebells you can front squat 15 times MAX.
• Do 10 sets of 10 with them, resting exactly 60 seconds between sets.
• Also, make sure to use a 3-0-3 tempo during the sets – that is, take 3 seconds to lower the weight and 3 seconds to lift it.  So 10 reps should take you a full 60 seconds to complete.
• Collapse, vomit, lose consciousness, etc.

In summary, I hope you learned something from this post about the importance of training hard to reach your goals.  You don’t have to throw up to make gains – but you do need to push yourself.  Do this on a consistent basis, and you’re well on your way to reaching your ultimate kettlebell fitness goals!

‘Till next time -

Forest

PS - If you’re looking for LOTS more complete kettlebell workouts like this one, click this link:  The Kettlebell Basics Weekly Workouts Program

Bookmark It

Hide Sites

I have a new kettlebell/body weight challenge workout for you today … but first, I want to make sure you understand how a workout like this would fit into a long-term kettlebell programming scheme:

Do you stick to a structured and periodized kettlebell program – or do you “mix it up” and change your workouts constantly?

Are you endlessly searching out new kettlebell exercises and workouts to try, at the expense of starting and finishing a single, complete, solidly designed routine?

Bad news – you have Kettlebell ADHD.

All the variety sounds cool at first – new fun workouts, lots of different kettlebell exercises to impress your friends, etc. …

And changing your workouts over time is a good thing to keep your body from adapting.

The problem, though, is that with too much KB exercise/workout variety, it’s almost impossible to learn all the moves correctly in any reasonable amount of time - especially if you’re a kettlebell beginner.

The key is to stick with a program just long enough (typically 4-6 weeks) to see results, but not long enough to adapt and stall out your progress.

Now that’s out of the way:) … on to the challenge workout:

A cool, unique, and fun workout thrown in OCCASIONALLY and at the RIGHT TIME in an established and structured workout program is actually GREAT for accelerating results and keeping your workouts interesting.

Here’s a kettlebell/body weight challenge workout for you … just remember that this is intended as a one-off challenge you do maybe once per month or so and NOT a regular program:

• power jacks
• push ups
• reverse lunges
• knee-to-elbow mountain climbers
• KB swings

Do 20 reps of each exercise.  Perform the workout circuit-style, moving from one exercise to the next with as little rest as possible.  Do five rounds of the circuit for time.

Good luck and train hard -

Forest

PS - For more kettlebell challenge workouts like these – and a complete ’30 day rapid fat loss’ plan built around the same theme – check out this program:

2012 Challenge Workout Special

Bookmark It

Hide Sites