Just finished putting the finishing touches on a brand new kettlebell program … and I thought I’d share with you a sample workout routine from the plan.  Enjoy!

- Forest

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(click for a preview)

Lifetime Kettlebell Fitness Workout – Week Three

We’ll be building on what we’ve done so far and introducing your next foundational kettlebell exercise – the Turkish get up.

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

•Swings- 15-20 (two hand/one hand)
•’Active Rest’- :30
•½ Turkish get up – 3 ea side
•’Active Rest’- :30

Continue this sequence non-stop for 15 minutes.

Cool Down

5 minutes of static stretching – tight muscle groups only

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PS – Only three days left to take advantage of the fast action bonus (a free copy of my Easiest, Fastest Fat Loss Meal Plan Ever) … click the link below for more details:

Lifetime Kettlebell Fitness

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In part one of this “Kettlebell for Seniors” series, I outlined the benefits of kettlebell training for seniors and provided a sample KB workout …

(For the record, I also mentioned that I’m personally not a big fan of the term ‘senior’. The images it conjures up are far different than the folks in the 50+ age group that, for example, I’ve met and trained with at RKC events.  I have personal training and boot camp clients that defy ‘senior’ in every sense of the word.  And I certainly won’t be excited about being called a senior myself 20 or so years from now )

I still get emails almost daily, though, with questions about exercise progressions/regressions, modifications, technique pointers, etc. for this specific demographic … so I thought I’d put together a  list of the top 10 articles/videos/etc. on KettlebellBasics.net for seniors:

1. The Kettlebell Swing 

The most basic of HardStyle kettlebell moves – I start all of my kettlebell training clients, no matter their starting fitness level or goals, with some kind of variation of the swing.

2. The Turkish Get Up

Along with the swing, the TGU completes the core duo of HardStyle kettlebell moves.  This post includes a video showing the 1/2 get up as well … a valuable variation of the exercise when you’re just getting started.

3. A Beginner Kettlebell Workout 

Simple yet tough workout that incorporates the swing and TGU.

4. My Kettlebell Story

My personal story about how I got into kettlebell training, and how you can learn from the mistakes I made when starting out.

5. How To Select The Right Size Kettlebell

How to figure out the proper size kettlebell to start with.

6. The Kettlebell Squat 

The next kettlebell exercise you should learn after the swing and TGU.

7. Troubleshooting the Turkish Get Up 

A great post about common problems – and fixes – folks experience with the Turkish get up.

8. Perfecting Your Kettlebell Swing 

A post that breaks down your kettlebell swing form further, covers some common mistakes and how to fix them.

9. Kettlebell Workout For Seniors 

Part one of this series that details a kettlebell workout specifically designed for seniors.

10. Two Easy Exercise Mods For KB Beginners 

Examples of two exercise modifications/regressions for kettlebell beginners – with video.

In conclusion, there are some special considerations older people should keep in mind when training with kettlebells.  This post points you towards the best information on this blog on the topic of kettlebell training for seniors.

That’s it for now – have a great week!

Forest Vance, RKC II

PS - Stay tuned for more details about a complete kettlebell workout program I have coming very soon designed specifically for seniors … and make sure to sign up for my email list if you haven’t yet to get first news of when it’ll be available!

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Special announcement – massive website update!

Whether you’re brand new to KettlebellBasics.net or you’re a long-time and loyal reader, chances are you haven’t really seen all the site has to offer …

We’ve been working hard this week to organize and bring everything 100% up to date.  Getting around and finding everything you need to reach your kettlebell training goals should now be easier than ever.

To start, check out the new and updated About page – it outlines all the site has to offer – including now over 119 kettlebell routines, exercises, and videos.  Click the link below to go there now:

http://kettlebellbasics.net/about/

As you look around, another area I think you’ll really enjoy is the new and updated Kettlebell Routines section – it’s been our most popular post to date and now features over 40 free kettlebell routines!  Click the link below to check it out:

http://kettlebellbasics.net/2010/05/25/kettlebell-routines/

Thanks for your support and talk soon -

Forest Vance, MS, CPT, RKC II

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kettlebell workout for men

If you’re a meathead at heart … if your chief fitness pursuit is muscle size and strength at the expense of everything else … kettlebells may not be the best training implement for you.

On the other hand, if you’re looking to get lean and strong, to build strength without bulk … if you’re looking to gain lean muscle in your shoulders and arms, to trim and tone your stomach … then kettlebell training may be right up your alley.

In this article, I’m going to go over some common fitness goals men have, explain how working out with kettlebells can help you reach those goals more effectively and efficiently, and then outline a new and unique kettlebell workout for men.

Goals

Here’s a short list of some common fitness goals men have:

• Add lean muscle in the shoulders and arms
• Trim and tone the stomach area
• “All around fitness” – maintain the ability to do things like run a couple of miles or play a game of pick-up basketball at any time
• Strengthen the lower body without bulking it up
• Feel great and be healthy

Benefits

Here’s how kettlebell training can help you reach the above listed fitness goals:

• Kettlebells build strength and endurance with unique high-repetition exercises like the swing and snatch.
• Kettlebells allow you to train both aerobically and anaerobically within a single workout, therefore allowing you to develop both cardiovascular and strength enhancements.
• Kettlebells can help you build increased strength without increase of mass. Kettlebell exercisers are lean and toned, not bulky.

Kettlebell Workout For Men

Based on what we’ve discussed so far, here’s a sample kettlebell workout for men:

(warm up)

• slingshots
• close grip push ups

These two exercises done at a low intensity will get your upper body warmed up and involve the core and lower body a bit, too. Perform two sets of each exercise, doing as many reps as you can in 30 seconds for each working set.

(main workout)

• One Arm Rack Squat – 8 reps R, 8 reps L
• Renegade Row – 6 reps ea side
• Turkish Get Up – 1 rep ea side

These three exercises hit your upper body and abs in a unique way.  Perform each exercise for the prescribed number of reps, rest for 30 seconds, and then move to the next exercise in the sequence.  Perform a total of three sets of each exercise.

(conditioning finisher)

• Swings – two hand, one hand, or hand-to-hand – 100 as fast as possible

Quick finisher to end the workout strong!

In conclusion, if your main fitness goals are to put on size and strength, kettlebells may not be the best fitness tool for you.  On the other hand, if you’re looking to gain lean muscle and shoot your conditioning through the roof, try this kettlebell workout for men!

Train hard and talk soon -

Forest Vance, MS, CPT, RKC II

P.S. Make sure to sign up for my newlsetter and get your free Beginner’s Guide to Kettlebell Training … just drop your best email and name into the box at the upper right of the page to grab it now.

P.P.S.  Some additional kettlebell workouts for men resources:

Premium Kettlebell Workouts Mega-Bundle

Men’s Kettlebell, Book & DVD Quick Start Pack

Kettlebell Basics Weekly Workouts Club

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Whether you’re keeping track of rest periods between sets, the length of your entire workout, if you’re doing as many reps as you can in a pre-determined amount of time, or if you’re doing a specific interval method like the Tabata protocol, having a reliable and accurate way to time yourself is essential.

A simple stopwatch is one solution, but it doesn’t give you much flexibility, and it definitely leaves a few features to be desired.  The GymBoss interval timer is a nifty little device and offers a perfect solution.  Rather than list out all of the specific features and advantages it offers, I thought I’d just put together a list of seven cool kettlebell/ body weight/ conditioning GymBoss workouts you can try yourself … so you can get some new workout ideas and see how the timer works at the same time.

7 Great Kettlebell/ Body Weight/ Conditioning GymBoss Workouts

Having an accurate and reliable way to time your work/rest intervals during a workout is essential.  The GymBoss interval timer is a great solution … and the seven workouts in this article are a great starting point for your training efforts.

Keep working hard -

Forest

P.S. Signed up for my weekly kettlebell email newsletter yet?  You’ll get cool kettlebell training tips and tricks just like the ones in this article delivered straight to your email inbox every week when you do … PLUS a free copy of my Beginner’s Guide to Kettlebell Training … just drop your name and best email into the box at the upper right of the page to get it now.

P.P.S. The 10×10 Kettlebell Solution is now available on Amazon.com!  Grab your copy here:  The 10×10 Kettlebell Solution

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Merry Christmas!

As a gift for you this year, I’ve put together a special Kettlebells For Fat Loss plan.  Here’s a summary of what it includes:

The ’4 Step Kettlebell Success Formula’ video – learn the four key steps to kettlebell training success (and overall fitness, health, and well being), including the best way to set your fitness goals, how to formulate an effective training plan, and much more

Click Here For Your Complete Kettlebells For Fat Loss Plan

The 2012 Kettlebell/Body Weight Fat Loss Workout Guide - A complete four week kettlebell/body weight/conditioning workout plan that’ll get you on the fast track to fat loss

The Rapid Fat Loss Meal Planning Guide – All the diet info you need to reach your fat loss goals – includes planning guide and sample meal plan

Again, this program is totally free, and no email opt-in is required … it’s just my token of appreciation and way of saying thanks for a great year!

Click the link below to visit the download page now:

http://10x10kettlebells.com/2012quickstart/

Forest Vance, MS, CPT, RKC II

Don’t miss this cool kettlebells for fat loss plan I put together as a Christmas gift for you – click the link below to get it now:

http://10x10kettlebells.com/2012quickstart/

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The Best Kettlebell Exercises For Women

I’m going to make a statement that’ll probably ruffle a few feathers, that’s probably a little politically incorrect, that a lot of strength coaches might disagree with … but one that, in my opinion, is a simple truth -

Women have different training needs than men.

Given that roughly 60-70% of my in-person training clientele is female – and has been for the duration of my (nearly) decade – long personal training career – I feel I have enough first-hand experience to make this statement.  Here are a few ways a woman’s training needs differ from a man’s:

• Women commonly have different areas of focus (lower vs. upper body, for example)
• Women have different strengths and weaknesses (women will smoke most men when it comes to strength/endurance-type work but will typically lose a pull-up match – or any other test of relative upper body strength – to a man of the same fitness level)
• Women generally have different goals (i.e., most women don’t want to put on slabs of bulky muscle)

So this blog post is all about the best kettlebell exercises for women. I’ll start by explaining how women can benefit from kettlebell training. I’ll cover some common target/problem areas. And then I’ll outline some kettlebell exercises to target these areas along with a full kettlebell workout.

Kettlebells For Women – Benefits

Here are a few benefits of kettlebells that are specific to most women’s fitness goals:

• Fat Loss (kettlebells provide intense fat burning workouts)
• Strength without bulk
• Endurance and stamina (without the running)
• Muscle balance and function (promotes proper body mechanics)
• Boosts metabolism with high rep balistic exercises like swings, cleans and snatches
• Confidence to handle anything that life throws your way!

Specific Target Areas

Here’s a short list of typical ‘problem’ areas for women:

• Midsection/Abdomen
• Hips
• Thighs
• Butt
• Arms
• Back

The Best Kettlebell Exercises For Women

The basic kettlebell exercises hit all of the problem areas I just listed above very effectively. The swing and snatch, for example, work the heck out of your hips, glutes, back, and core muscles. The Turkish get up – as well as the clean and press – are both great for hitting your midsection and arms. And the goblet squat is hard to beat for complete lower body strength and development.

Here are the main kettlebell exercises women should be focusing on learning first – all other more advanced kettlebell drills are built on the ‘base’ of these five:

(For more specific technique tips on each drill, click the exercise name):

• Swing
• Turkish Get Up
• Goblet Squat
• Clean and Press
• Snatch

Sample Kettlebell Workout For Women

Here’s a workout that incorporates everything we’ve covered so far – it’s designed to help you lose fat, build strength without building muscle bulk, improve endurance, and hit those hard-to-target areas like the midsection/abdomen, hips, thighs, butt, arms, and back :

Warm up – foam roll/joint mobility/dynamic stretch

(For exercise pairs – perform each exercise back-to-back without rest, rest for :30 and repeat pair two more times for a total of three sets of each exercise):

Exercise pair 1

Turkish get up – 3 each side
Body row/pull up – 2 reps short of failure

Exercise pair 2

KB lunge – 10 reps each side
Swing or Snatch – 8 reps each side

Workout ‘finisher’

Double kettlebell clean and press – 5 sets of 6-8 reps, heavy enough weight to get 1-2 reps short of failure, 15-20 second rest between each set

finish w/ 5 mins. of static stretching for tight muscle groups

In conclusion, kettlebells are a fantastic training tool for women. They meet specific training needs that many women are looking for and are great for targeting typical female problem areas. Even better, the basic kettlebell moves are all you need to meet all of these goals.

Keep training hard and talk soon -

Forest Vance, RKC II

Additional resources you might enjoy:

The 10×10 Kettlebell Solution – Complete 10 week kettlebell body transformation course – lose fat, gain lean muscle, and learn all the basic kettlebell moves in the process

Kettlebell Basics Premium Workouts Series – ‘Mega-bundle’ of kettlebell workout videos and manuals, meal planning guides, and much more

Low Carb Holiday Fat Loss – Don’t underestimate the importance of diet in your fat loss efforts … this is a meal plan (and workout guide) designed to help you lose fat during the holiday season

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This Friday, the day after Thanksgiving, marks the unofficial start of the holiday shopping season … and there’ll no doubt be some fantastic deals.  But the best deals are always in limited supply, so being in top shape could mean beating fellow shoppers ‘to the punch’ and grabbing that flat screen T.V. or laptop computer at 80% off …

Don’t worry, I’ve created a special black Friday kettlebell workout to help you prepare.  You’ll practice grabbing an item off the high shelf, reverse jabbing a competing shopper behind you and more. Enjoy!

Black Friday Kettlebell Workout

• begin the workout with 5 mins. of foam rolling/joint mobility/dynamic stretching
• then, perform the following kettlebell and body weight circuit three times as fast as possible:

15 ‘High Shelf Reaches’ (single or double kettlebell thrusters)

5 ‘Get Up & Go’s’ (burpees + 10 yard sprints)

15 ‘Reverse Elbow Jabs’ each arm (kettlebell high pulls)

12 ‘Lunge & Grabs’ each leg (forward touchdown lunges)

• finish with 5 mins. of static stretching for tight muscle groups

Happy holidays, and don’t shop too hard -

Forest

P.S. Speaking of Black Friday, I’ll have a special ‘holiday fat zapper’ package going on sale for you this weekend … it’ll give you a simple, done-for-you blueprint to keep the pounds off during the holidays, workout and ‘holiday friendly’ meal plan included.  Keep an eye on your email inbox for details.

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I’m personally not a big fan of the term ‘senior’. The images it conjures up are far different than the folks in the 50+ age group that, for example, I’ve met and trained with at RKC events.  I have personal training and boot camp clients that defy ‘senior’ in every sense of the word.  And I certainly won’t be excited about being called a senior myself 20 or so years from now

But in the context of this article, I’m going to use it to refer to individuals over the age of 50. I’ll outline specific training requirements and benefits of working with kettlebells for people in this age group, and then provide you with a kettlebell workout designed specifically for seniors.

Training Requirements

1. Get medical clearance from your doctor before starting an exercise program, especially if you have a pre-existing condition. Ask if there are any activities you should avoid. Start slow. If you haven’t been active in a while, it can be harmful to go “all out.” Instead, build up your exercise program little by little.

2. Get a qualified instructor who can regress the workouts to your ability and needs. Ideally this would be in person; if for whatever reason that’s not possible, at minimum get some personal guideance in a coaching program like this one: The Kettlebell Basics Weekly Workouts program

Benefits

1. Kettlebell training – done right – leads to stronger muscles, which in turn lead to multiple benefits, such as:

• less degeneration of cognitive function
• reversal of muscle wastage
• decreased risk of alzheimer’s
• control of diabetes

2. Exercise is the key to staying strong, energetic, and healthy as you get older. It can help you manage the symptoms of illness and pain, maintain your independence, and even reverse some of the symptoms of aging. Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling.

3. Research has shown that strengthening exercises (like kettlebell training) are both safe and effective for women and men of all ages, including those who are not in perfect health. In fact, people with health concerns—including heart disease or arthritis—often benefit the most from an exercise program that includes lifting weights a few times each week.

Kettlebell Workout For Seniors

Now, keeping everything in mind I mentioned above, here is a kettlebell workout designed for seniors:

Warm Up

foam rolling/joint mobility exercises/dynamic warm up

Workout

• 1 half or full Turkish get up (right and left)
• 10 body weight or kettlebell squats
• 15 kettlebell sumo deadlifts or swings

Repeat circuit three to five times. Rest as much as needed but as little as possible.

Finish with ~ 5 mins. of static stretching.

Questions about how to perform any of the exercises listed above?  Check out the kettlebell exercises section of this site: Kettlebell Exercises

In conclusion, kettlebell training is fantastic for folks over the age of 50. If you are in this age group, take into consideration the specific training requirements I listed in this article. Make sure you get a qualified instructor to give you some personal assistance in reaching your kettlebell training goals.  And train hard!

Thanks for reading and talk soon -

Forest Vance, RKC II

P.S. Signed up for my e-mail newsletter yet? You’ll get a free copy of my beginner’s guide to kettlebell training when you do so – just drop your name and best e-mail into the box at the upper right of the page to sign up now.

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Thanks again to everyone who participated in the give-away contest last week … you provided me with some great insights on the fitness goals you’re working towards and the frustrations you’re having in reaching them. In the coming weeks and months I’ll be working hard to help you move towards those goals more effectively and efficiently …

That being said, one of the most common frustrations I saw in the contest entry feedback was lack of time.

So in response, I’ve put together a simple 10 minute home kettlebell and body weight workout for you … check out the video below and then read the recap below:

Video Recap

• Start with a quick 2-3 minute joint mobility warm up
• Do 5 burpees
• Immediately follow the burpees with 15 kettlebell swings
• Repeat the sequence 4 times as fast as you can
• Finish with 2-3 minutes of static stretching

One of the biggest obstacles folks seem to have in reaching their kettlebell fitness goals is a lack of time. The home kettlebell (and body weight) workout in the video above is the perfect solution … you’ll get an effective full body workout in a short amount of time.

Keep training hard and thanks for reading -

Forest

P.S. If you liked this post, please make sure to sign up for the KettlebellBasics.net newsletter. You’ll get a free copy of my beginner’s guide to kettlebell training when you do so – just drop your name and best e-mail into the box at the upper right of the page get it now!

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