[new video] 5 min Kettlebell Turkish Get Up + Burpee Finisher

I love to finish my workouts with one to ten minute kettlebell “finishers”. These consist of a few moves done at high intensity, incorporating both cardio and resistance exercise, to full exhaust the body.

I like to think of it as a final chance to push my limits and maximize fat loss and / or muscle growth for the day!

Here is one of my favorites:

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5 Min Turkish Get Up + Burpee Kettlebell

Prescribed weight = 24k men / 16k women

Set your timer for five minutes.

Start doing Turkish Get Ups. Switch sides after every rep.

Every minute, on the minute, stop and do three burpees.

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I use finishers like these – customized to each client’s individual goals / needs / fitness level, of course – with most, if not all, of my KB Fit Over 40 – Personalized Coaching clients. If you are interested in getting a program designed SPECIFICALLY for you, so that you can reach your kettlebell goals as fast and safely as possible, CLICK HERE.

Train hard, talk soon –

-Forest Vance

Kettlebell Specialist

Over 40 Training Expert

KettlebellBasics.net

“Kettlebell Hacks” [new video course, free this week]

Our new “Kettlebell Hacks” video course is LIVE, and it’s 100% free this week at the link below:

-> “Kettlebell Hacks” [new video course, free this week]

This is a short (but POWERFUL!) home-study course where you’ll discover three specific drills you can use to rapidly master the swing, clean, and snatch.

Inside, you’ll learn:

1 – The “Towel Swing” – Use this technique to fix one of the MOST common kettlebell swing mistakes, instantly

2 – The “Arm Pin” – Avoid smashing your arm and bruising your wrists with this sneaky trick

3 – Best of all, you’ll learn a simple four-exercise progression you can use to finally master the kettlebell snatch

Click the link and enter your best email below for instant access – it’s free:

-> “Kettlebell Hacks” [new video course, free this week]

– Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

“300” – 28 Day KB Challenge – BENCHMARK WORKOUT

“300” – 28 Day KB Challenge – BENCHMARK WORKOUT

Our 28-day 300 KB Challenge 2.0 officially starts today! Thought you might be interested to get a sample of one of the workouts:

“300” – 28 Day KB Challenge – BENCHMARK WORKOUT

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. You will retest at the end of this 4-week challenge.  

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+)

Complete 5 rounds

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Info on the 300 KB Challenge 2.0 and sign up at the link below:

-> 300 KB Challenge 2.0

The program is designed to help you build that functional, lean, athletic, “Spartan” body – with just a couple of kettlebells and 3-4, 20-30 minute workouts per week.

One thing that makes this program unique is that you’ll have a group that you are going through the Challenge with so that you have accountability, support, and motivation to succeed.

I give you a free bonus bodyweight training program (No Gym? No Excuse!) when you sign up, so that you can do the Challenge even if you don’t have access to kettlebells!… and I also give you a free copy of my Athletic GAINZ diet plan, because we know that workouts to change your body composition and overall fitness HAVE to be accompanied by proper nutrition for the best results.

However, we officially start the Challenge today, so if you want to join us, you’ll want to sign up ASAP so that you can get the workouts and start planning for maximum success! 

-> 300 KB Challenge 2.0 – starts Monday, March 15th!

– Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Specialist
KettlebellBasics.net

“Circuit City” – 15 min KB/BW Burner

Got POWERFUL fat-burning kettlebell workout for you to try today.

This is a workout from my No Gym? No Excuse! program, available FREE for a limited time when you sign up for the 28-day “300” KB Challenge at this link -> https://bit.ly/3l8ESa8

“Circuit City” – 15 min KB/BW Burner

Perform each exercise for 40 seconds of work. Rest 20
seconds between exercises. Rest 40-60 seconds between rounds. Complete
3 rounds:

1 – BW Sumo Squat OR add a KB in goblet position to up intensity (recommended weight: Women:12k/16k+, Men: 20k/24k)
2 – Pike Pushup OR 1-arm KB Press – Switch sides at halfway (recommended weight:8k
women / 16k men)
3 -1-arm KB Swing (16k women / 24k men) OR Single leg touchdown
(switching half-way on either)
4 -Negative Pullups OR Isometric inverted row
5 – Slow Mountain Climber

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I just added my No Gym? No Excuse! 2.0 program as a free bonus for when you sign up for the upcoming “300” 28-day KB Challenge -> https://bit.ly/3l8ESa8

Now, you’ll have the full kettlebell workouts you need to build a lean, functional, athletic physique… PLUS a full minimal/zero-equipment program to go with it! Learn more and get instant access here -> https://bit.ly/3l8ESa8

Cheers to your continued kettlebell success! –

-Forest Vance, Master of Science in Human Movement, Kettlebell Expert and Over 40 Training Specialist

New Video: 9 Minute Kettlebell Rack Carry – Push Up – Sprint Finisher

Got a new video up for you to check out!

This is a kettlebell rack carry + push up + sprint “finisher” that you can add to the end of your workout to burn some extra fat and kick your metabolism into overdrive.

Watch the video HERE, give the sequence a try, let me know what you think.

And don’t forget to sign up for our upcoming 28-day “300” KB Challenge for men and women over 40 at the link below. We start this coming Monday, March 15!

-> “300” KB Challenge for Men and Women Over 40

-Forest and the Team at KettlebellBasics.net

No-Frills 300 Rep KB Challenge Workout

No-Frills 300 Rep KB Challenge Workout

Four rounds for time of:

— 14 KB snatch (7 per side) (16k women / 24k men)
— 12 diamond push ups
— 10 KB tactical lunge (10 per side) (12k women / 20k men)
— 14 Australian pull ups (same as inverted or recline rows; your body is horizontal, “down under” the bar)
— 25 power jacks (like a jumping jack, but drop into a squat at the bottom of each rep)

Like this workout? Stay tuned, the 28-day “300” Kettlebell Challenge 2.0 opens for registration later this week!

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

Kettlebell GAINZ – Week 1, Workout A

Since the we put KETTLEBELL GAINZ on sale a couple of days ago, I have gotten several emails asking for a sample workout from the program.

So, by popular demand, I will share one with you today.

KEEP IN MIND – the workout below is taken out of the full 6 week program, so it’s not going to be nearly as effective, done on its own, as a one-off training session.

I’ve also left out:

– The daily mobility / movement flow routine
– The off – day HIIT workouts
– The dynamic warm up, done before the main workout
– The proper way to progress your workouts over the 6 week program
– Coaching videos explaining how to do each exercise
– Weight recommendations for each exercise, for both men and women

… and a few other things as well. I am doing this in fairness to all who make the commitment to the full 6 week program …

BUT – this sample workout should give you a great idea of what you’re getting yourself into! 

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Kettlebell GAINZ – Week 1, Workout A

1 – Goblet Squat / Pull Up Superset

Start by doing 8 goblet squats. (M suggested weight = 44 to 70 pounds; W
suggested weight 26 to 44 pounds)
Follow the KB squats with 1 pull up.
Do 10 goblet squats.
Do 2 pull ups.
Do 12 goblet squats.
Do 3 pull ups.
*If pull ups too EASY – do 2 / 4 / 6 reps instead
*If pull ups too HARD – do 8 / 10 / 12 reps instead on the inverted row
After completing the ladder, rest about :60 and repeat.

2 – Renegade Rows (M suggested weight 35 to 54 pounds; W suggested
weight 26 to 35 pounds)

Perform 4 sets of 10 reps (5 per side); resting about 45-60 seconds
between sets.
*If only 1 KB – perform in push up position w off hand on the ground, and
“shuffle” back and forth and switch reps every time

3 – Snatches (M suggested weight 44 to 53 pounds; women suggested
weight 26 to 35 pounds)

Do 50 total, switching hands every 5-10 reps. Time yourself and do all 50
reps as fast as you can. EMPASIZE GREAT FORM AND SAFETY. As your
conditioning level / proficiency with the movement improves, strive to
improve your time

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Ready to get started?

Kettlebell GAINZ is on sale this week – but the sale ends in a few short days:

=> Kettlebell GAINZ

Have an awesome day, train hard, talk soon! –

– Forest Vance
Master of Science, Human Movement
Certifed Kettlebell Instructor
KettlebellBasics.net

[new video] Kettlebell Swing – High Pull – Snatch Finisher

We had a group of personal training clients that I had worked with for about 18 months. Things were going along pretty well with their workouts. I was training them two or three times per week. They were maintaining a reasonable level of fitness, getting a little stronger and fitter each month, and feeling fine and healthy.

But there came a time where they wanted to do MORE. They wanted to shift gears on the training, and really focus on adding some muscle and strength. They wanted to push the envelope a bit more on the intensity. And they all knew they needed to dial in their nutrition.

So we did a six week “beta test.

The results were nothing short of amazing!

One participant improved his kettlebell pressing strength by 133%.

Another gained 5.5 pounds of muscle, while LOSING three pounds of body fat in the process!

I’ve decided to package up the exact training plan my beta testing group used to achieve such amazing result, and make it available to YOU to implement in your OWN training – at a fraction of the original cost. Learn more and get the program at the link below:

=> Kettlebell Gainz – definitive guide to gaining strength and muscle with kettlebells – while staying lean, athletic, and in great condition, at the same time

One of “finishers” we incorporated with this group was the one I show in today’s video. It helped to get that short cardio spike at the end of our strength sessions to help really feel like we left everything on the table for the day, PLUS it helped us practice our kettlebell snatch form in the process:

Kettlebell Swing – High Pull – Snatch Finisher

Do 10 rounds per side of:

– 3 one arm swings

– 2 high pulls

– 1 snatch

6-Week Kettlebell Program for Strength + Muscle

Kettlebell GAINZ is the definitive guide to gaining strength and muscle with kettlebells – while staying lean, athletic, and in great condition, at the same time!

-> Kettlebell GAINZ – 6-Week Kettlebell Program for Strength + Muscle

People got some amazing results in our “beta” group, gaining up to 133% on their strength and adding up to 5.5 pounds of muscle in six weeks! Click here to learn more.

Here’s how it works:

— First thing to complete on signing up is the Kettlebell GAINZ baseline fitness testing. This is a series of simple kettlebell and bodyweight – based fitness “tests” you’ll take both at the beginning and end of the 6 week program. It’s a SPECIFIC and QUANTIFIABLE way to measure your progress!

— The Kettlebell GAINZ training plan is broken into weekly “lessons”. Each week builds on the previous, so you’ll consistently challenge yourself, and make measurable progress, throughout the program.

— This is one of – if not THE – most detailed training plan I’ve ever put together. In working with tens of thousands of customers and clients online over the last six years, I’ve learned what works – and what doesn’t! – when it comes to the most effective way to program and coach kettlebell workouts on the internet.

— For every kettlebell move in the program, I link to a video breaking how to do the exercise – so that you’ll know how to complete every move, with perfect form.

— This is a COMPLETE training plan – so in addition to the three-times-per-week kettlebell workouts, you also get a daily mobility routine, dynamic warm ups, HIIT routines to perform 2-3x per week to get even faster results, and MUCH more.

You’ll also get the “Athletic GAINZ” diet plan – the eating approach I personally have adopted – as well as my top clients have adopted as well – to achieve next-level fitness results … AND a copy of my “Kettlebell Training Basics” package – 18 ADDITIONAL weeks of kettlebell workouts – so that you will have workouts to use moving forward after the initial six week training is over.

So if you are looking to get strong, fast … while staying in top shape at the SAME TIME … Kettlebell GAINZ is for you:

=> Kettlebell Gainz – definitive guide to gaining strength and muscle with kettlebells – while staying lean, athletic, and in great condition, at the same time

Thanks!

-Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Owner, FVT Personal Training
KettlebellBasics.net

[new vid] Kettlebell Snatch – Burpee – Squat Finisher

Kettlebell Snatch – Burpee – Squat Finisher

Check out this free sample workout, and grab a full week of this new program for free (for a limited time) at the link here! https://bit.ly/300kbchallengesample​

*Prescribed weights = 24k men / 16k women

ADVANCED VERSION

20 snatch / side

5 burpees

10 bodyweight squats

15 snatch / side

5 burpees

10 bodyweight squats

10 snatch / side

5 burpees

10 bodyweight squats

5 snatch / side

5 burpees

10 bodyweight squats

BEGINNER / INTERMEDIATE VERSION

15 snatch / side

5 burpees

10 bodyweight squats

10 snatch / side

5 burpees

10 bodyweight squats

5 snatch / side

5 burpees

10 bodyweight squats

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Get a full week my “300” KB Challenge program for free (for a limited time) at the link here!

-> https://bit.ly/300kbchallengesample​

– Forest Vance