Category: Tips and Tricks

5-Minute Morning TGU Routine

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One of the best ways to boost your mobility, flexibility, overall strength, and even mental clarity is by starting your day with five minutes of Turkish Get-Ups. This simple routine is something I often recommend to my private kettlebell coaching clients when it aligns with their goals and schedules.

*I’m going to be taking on a few more clients for my private, 1-to-1 “Fit Over 40” online/distance kettlebell program. Clients I’ve worked with over the years have loved the tailored workouts, customized nutrition, and individual attention. If you are interested, reply back with “I am,” and I will get you all the details. 

Now, here’s how the routine works:

Set your timer for five minutes.

Start with one Turkish Get-Up per side with no weight. Focus on going slowly, hitting each step of the movement with precision. After doing the right side, switch to the left, then go back to the right side.

Now, pick up a light kettlebell for your next round. For men, this could be 8 kg, and for women, it could be 4 kg. Repeat the same process—moving slowly and hitting each position with perfect form.

Next, increase the weight slightly. Maybe 12 kg or 16 kg for men, and 8 kg or 12 kg for women. Do one rep on each side, maintaining slow, controlled movement and focusing on perfect form.

Continue alternating sides, increasing the weight if possible, for the full five minutes.

By the end of this short routine, you’ll feel refreshed and activated. Your hips and shoulders will be mobilized, and you’ll have strengthened your body to start the day feeling ready to tackle whatever comes next!

If you’d like a customized program tailored specifically to your goals, equipment, schedule, and needs, reply back with “I am,” and I will get you all the details. 

-Forest @ KettlebellBasics

24-hour “Metabolism Surge” + 300-KB Challenge Workout

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The 24-hour “Metabolism Surge Guide” from my friend and colleague Mike Whitfield (pictured above) is perfect for anyone looking to maximize fat loss and metabolic efficiency. Whether you’re hitting a plateau or need a post-weekend reset, this guide will accelerate your results especially when combined with kettlebell routines:

-> 24-hour Metabolism Surge Guide

The program’s fasting and high-protein, high-fiber meals align with the metabolic demands of kettlebell training. Fasting has been shown to increase fat burning and adding a kettlebell workout—like swings or goblet squats—during the surge period will take your results to the next level. Kettlebell exercises are great for spiking the metabolism as they work multiple muscle groups, build strength and burn calories at the same time. The 24-hour guide’s workout component which includes Metabolic Resistance Training (MRT) and Metabolic Conditioning (MC) is perfect for kettlebell users since exercises like kettlebell swings, clean and presses and snatches fit perfectly into the AMRAP (As Many Rounds As Possible) and density training format.

Since kettlebell training already focuses on full-body, high-intensity movements, adding Whitfield’s method will extend the fat burning benefits of your regular routine. For example by adding metabolic finishers like kettlebell swings or total-body extensions you’ll continue to burn fat long after your workout is over—potentially for up to 30 hours.

Using Whitfield’s guide once a week will help you reset your metabolism after any dietary slip ups and reinforce the benefits of your kettlebell practice. By combining both systems you’ll see faster fat loss, more metabolic efficiency and a more structured approach to nutrition and exercise.

Perfect for kettlebell users who want to increase fat burning without restricting their diet and exercise. Low impact, joint friendly kettlebell workouts fit perfectly with the guide. Get it now at the link below:

-> 24-hour Metabolism Surge Guide

-Forest Vance – MS in Human Movement – Certified Kettlebell Instructor – Certified Nutrition Coach – ForestVanceTraining.com

PS – Here’s a sample kettlebell workout to pair with the 24-hour Metabolism Surge Guide:

300 Kettlebell Challenge:

  • Kettlebell Swings – 60 reps
  • Push-ups – 60 reps
  • Goblet Lunges – 60 reps (30 per leg)
  • 1-Arm Rows – 60 reps (30 per arm)
  • Jumping Jacks – 60 reps

Complete 1-3 rounds as fast as possible. This circuit will spike your metabolism and keep you burning fat long after your workout. Perfect to enhance the guide’s metabolic benefits!

“Thread the Needle” drill [PIC]

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You know how much your shoulders, upper back and spine work when you’re throwing around those kettlebells.

From snatches to presses, if your mobility is limited you’re playing with fire—tight muscles, poor range of motion and eventually injury.

That’s where the “Thread the Needle” drill comes in:

This stretch targets all the muscles that get worked when you’re working with kettlebells, especially if you’re over 40 and starting to feel those little aches and pains.

How to Thread the Needle:

— Get on all fours (hands under shoulders, knees under hips)
— Take your right arm and thread it underneath your left arm, reaching through until your right shoulder and ear come down to the floor.
— Keep your hips square and let your head relax on the ground.
— Hold for 30-60 seconds, then switch sides.

This opens up the upper back, releases the shoulders and helps with spinal mobility—all important for nailing those explosive kettlebell moves and staying injury free.

But here’s the thing: This stretch is just one piece of the puzzle…

What if you had a daily routine that took just 3-6 minutes but made a big difference in how you move and feel?

That’s what the REGENERATE challenge is all about.

It’s for people like us—lifters, movers and kettlebell enthusiasts over 40—who need quick and effective solutions to stay on top of our game.

In the REGENERATE challenge you’ll get a series of short, focused sequences for:

— Hips (to keep those swings strong)
— Shoulders (to maintain range for presses and snatches)
— Lower back (to prevent stiffness after heavy lifting)

In just a few minutes a day you’ll see a big difference in your flexibility, recovery time and overall performance.

Learn more and sign up at the link below:

-> REGENERATE – daily 3-6 minute mobility/flexibility Challenge

— Forest Vance
Master of Science, Human Movement
RKC
RYT-200

PS – Thread the Needle is just one stretch. The real magic happens when you combine it with the full REGENERATE program. Sign up now and unleash your body!

30-sec Shoulder Flexibility / Health Test

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Flexible, mobile shoulders are KEY to performance, and a functional, pain-free life.

Today, I’ve got a quick and simple shoulder flexibility test for you. This isn’t going to cover everything, but it’s a solid starting point, and it’s super easy to do.

THE TEST

Try this: Reach one hand over your shoulder and the other hand up your back, aiming to touch them together.

Refer to the picture below for a visual guide:

How to score yourself:

  • EXCELLENT = fingers overlap
  • GOOD = fingers touch
  • AVERAGE = fingers are less than two inches apart
  • POOR = fingers are more than two inches apart

WHAT YOUR SCORE MEANS

This quick test can tell you a lot about your shoulder health and flexibility, which directly impacts your performance.

TOP ARM = Shoulder flexion + tricep flexibility

If your TOP arm feels tight, it can lead to: – Shoulder pain – Rotator cuff issues – Wrist and low back pain

BOTTOM ARM = Shoulder extension + internal rotation

If your BOTTOM arm feels tight, you’re more likely to face: – Shoulder pain – Shoulder impingement – Shoulder instability or even dislocation

WHAT TO DO NEXT

If you scored excellent—nice work! (Just remember, this test doesn’t address shoulder strength and stability, which are also key for overall shoulder health. But we’ll save that for another time.)

If you scored average or poor, this is definitely something to work on. Everyone’s body is a bit different, and the ideal approach would involve a personalized evaluation to build a specific plan for you.

But if you’re tackling this on your own and haven’t started yet, a great place to begin is with short add-on sequences like the ones linked below:

–>> REGENERATE 2.0

With just 3 to 6 minutes a day, you can reduce pain, improve performance, and potentially change your life.

Here’s to improved shoulder health!

– Forest Vance – creator, REGENERATE 2.0

couch stretch

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Right around the time I hit 40, I started making flexibility and mobility a priority—and it’s made a huge difference in my overall fitness.

When I wake up now, I feel better and move with less pain, which makes me more active throughout the day. It’s also improved my strength by allowing me to get a better range of motion in key lifts, which has made me even stronger. Plus, feeling good physically helps keep a more positive mindset all day long.

One of the tightest areas for me has always been the hips. If you spend a lot of time sitting, you might feel the same way.

Sitting leads to tight hips, which messes up hip extension mechanics—this impacts so many athletic movements and can even cause back and knee pain.

One of the best stretches to open up your hips is the couch stretch:

THE COUCH STRETCH

  1. Stand in front of a couch or chair.
  2. Place your back knee on the couch/chair and your front foot on the ground.
  3. Press your back foot up against the couch/chair.
  4. Point your back toe.
  5. Squeeze your glutes—especially the one of the back leg—to stabilize your lower back and position the hip correctly.
  6. With the glutes squeezed, press the front of the hip toward the ground.
  7. Hold for at least 60 seconds per side and aim to do it daily.

Give the Couch Stretch a try for just one week—60 seconds per leg, each day—and see how much better your hips feel.

– Forest Vance
Master of Science, Human Movement
RYT 200

PS – If tight hips are an issue for you, be sure to check out my upcoming 28-day REGENERATE Challenge. Registration opens tomorrow—stay tuned!

How to Drop a Size in 28 Days with Kettlebells – PART 2 (the diet)

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In part 1 we covered kettlebell workouts to burn calories and boost metabolism. Now let’s get into the nutrition part of dropping a size in 28 days. By combining calorie deficit with exercise you can lose fat while keeping muscle.

Calorie Calculations to Lose 8lbs in a Month

For a 200lb person to lose 8lbs in a month you need to create a daily calorie deficit of 1000 calories. This can be achieved through diet and exercise.

Here’s the math:

  • To maintain your current weight you’d need around 2600 calories/day.
  • By eating 1800-2000 calories/day and burning 200-400 calories/day through exercise you’ll have a total daily deficit of around 1000 calories and lose 2lbs of fat per week.

Increasing Calorie Expenditure Through Exercise

Kettlebell workouts like those in part 1 will increase your daily calorie expenditure. A 30 minute kettlebell session can burn up to 600 calories. Combined with your 1800-2000 calorie diet you’ll have a big daily deficit and lose fat faster while keeping muscle.

Sample High-Protein Meal Plan

Here’s a simple high-protein meal plan to fit within 1800-2000 calorie framework while losing fat and keeping muscle:

  • Breakfast:
    Greek yogurt (1 cup) with mixed berries and almonds
    (Calories: 300, Protein: 25g)
  • Lunch:
    Grilled chicken breast (6 oz) with quinoa and vegetables
    (Calories: 450, Protein: 40g)
  • Snack:
    Hard-boiled eggs (2) with walnuts
    (Calories: 250, Protein: 20g)
  • Dinner:
    Baked salmon (5 oz) with sweet potato and broccoli
    (Calories: 550, Protein: 35g)
  • Evening Snack (Optional):
    Cottage cheese (1/2 cup)
    (Calories: 100, Protein: 15g)

Total Calories: ~1800-2000
Total Protein: ~135g

Nutrition Components of the 28-Day Challenge

The FVT + UHW 2024 Back-to-School 28-Day Challenge includes:

  1. Calorie Deficit: A customized plan to help you know exactly what to do, and increasing calorie burn through kettlebell workouts for fat loss.
  2. Increased Protein: You’ll focus on protein to aid in muscle recovery and satiety.
  3. Balanced Macronutrients: To fuel your workouts and recovery.
  4. Whole, Simple Foods: Easy to prepare meals focused on whole, unprocessed foods to keep you on track.
  5. Accountability: Regular check-ins and personalized coaching to make adjustments and ensure your success.

Ready to Drop a Size?

Join the 2024 Back-to-School Drop-a-Size Kettlebell Challenge for custom workouts, meal plans and weekly accountability.

Registration is open now, grab your spot at the link below:

-> Fall 2024 “Drop a Waist Size” Challenge

– Forest

P.S. If you have any questions, just reply to this message – I’m happy to chat!

NEW VIDEO – the Quarter Turkish Get Up

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If you are age 50+, want to eliminate the pain of getting older, improve your ability to do what you love, and feel up to 20 years younger, my Lifetime Kettlebell Fitness training plan is built SPECIFICALLY for you.

…and the Quarter Turkish Get up is a great example of a core kettlebell movement variation option we use in the program.

You see, the Get Up reigns supreme at building shoulders, hips, core, and more. It is, therefore, a very powerful tool for maintenance and improvement of your physical capacity.

However, the full Turkish Get Up can be challenging to master. That’s why starting with the Quarter Turkish Get Up—where you only train the first 1/4 of the movement—can be very beneficial.

Here are three tips to get it right:

  1. Correctly lift the kettlebell off the floor: Good form starts from when you pick up the kettlebell. The perfect exercise form will ensure that you prevent injuries and achieve your desired results most efficiently.
  2. Get yourself into the proper set-up/start position: Almost every exercise involves laying down a good foundation by assuming the right Start Position. This is important in laying the base for both a successful and safe execution of movement.
  3. Think “Roll,” Not “Sit Up”: Probably the most important thing to remember in the Quarter Turkish Get Up is that you are rolling, not just sitting up. This keeps the core really firing and saves your back.

Mastering the Quarter Turkish Get Up won’t just help you develop strength— it will also contribute to your health and physical capacity later on in life, promoting youth, and increasing your quality of life.

#

With Lifetime Kettlebell Fitness, You Get:

  • Lifetime Kettlebell Fitness – 6-week program
  • Over 50 Kettlebell Revolution – 4-week program (free bonus)
  • CORE Kettlebell Workshop Videos (free bonus)
  • KB Body Revival – 4-week program (free bonus)

=>> Lifetime KB Flash Sale

And here’s to improving your ability to do what you love, eliminating the pain of getting older, and feeling up to 20 years younger!

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

TGU

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I remember the first time I got introduced to the Turkish get-up (TGU).

It was during a kettlebell training session with a coach who was obsessed with this exercise.

I was skeptical.

How could this weird, complicated movement help me in my fitness?

But as I committed to doing TGUs regularly I started to notice big changes.

I felt stronger and more coordinated and the chronic shoulder pain I had for years started to disappear.

It was a game-changer for me and now I have to share the benefits.

Here are 7 reasons why Turkish get-ups (TGUs) are good for reducing pain, moving better, recovering and feeling amazing:

  1. Full Body Engagement: TGUs work multiple muscle groups at once, shoulders, core, hips and legs. This full body engagement helps improve overall strength and stability and reduces pain by supporting good posture and movement mechanics.
  2. Mobility: The movement pattern of TGUs requires and increases mobility in the shoulders, thoracic spine, hips and ankles. More mobility in these areas reduces stiffness and pain associated with limited range of motion.
  3. Core Stability: TGUs require significant core activation to stabilize the body in various positions. More core strength and stability means better spinal alignment and less back pain and more efficient movement.
  4. Functional Movement: The TGU mimics natural movement patterns like getting up from the ground, which translates to better functional strength in daily activities. Better functional movement reduces the risk of injury and discomfort in daily tasks.
  5. Joint Health: The controlled and deliberate movements in TGUs improve joint stability and strength, especially in the shoulders and hips. Strengthening these joints prevents injuries and reduces pain associated with joint instability.
  6. Coordination and Balance: TGUs require coordination and balance which improves proprioception (awareness of body position). Better coordination and balance prevents falls and injuries and a pain-free and active life.
  7. Active Recovery: TGUs can be used as a low intensity exercise on recovery days to promote blood flow and muscle engagement without overloading the body. This active recovery reduces muscle soreness, enhances recovery and leaves you feeling refreshed.

Doing TGUs will get you huge improvements in pain reduction, movement quality, recovery and overall feeling.

AGE 40+ – New for 2024: The 28-day REGENERATE Challenge

Reduce pain, move better, recover and feel amazing with just 3 x 20 minute sessions per week!

I’m Forest Vance, former pro football player and kettlebell expert.

The 28-day REGENERATE Challenge uses exercises like TGUs to increase mobility, build strength and support joint health.

Get weekly workout plans, live video sessions and a private group.

Sign up now and get bonus workouts, sport yoga and mobility cheat sheets:

–>> NEXT PAGE

Feel better and pain free now!

Kettlebell Snatch – Spear Technique Tip

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Are your forearms getting bruised during kettlebell snatches?

When the kettlebell is at eye level, quickly spear your hand through the handle to avoid bruising your forearm.

Check out the video below for a more detailed description of how to apply this at your next workout:

28-day Drop-a-Size KB EMOM Challenge 2.0

If you love kettlebells and are over 40, this is for you.

Join my upcoming 28-day “Drop-a-Size” KB EMOM Challenge 2.0 and get the workouts, meal planning and accountability to:

  • Drop a size in 28 days
  • Do it with three or four, 20-30 minute KB workouts a week
  • Adjust the kettlebell workouts to suit any age or fitness level
  • Look forward to every fun, interesting, dynamic training session you complete
  • Challenge your body and be kind to your joints at the same time
  • Burn fat twice as fast in half the time
  • Boost your metabolism for 24 hours after your workout

Learn more and sign up at the link below:

-> 28-day “Drop-a-Size” KB EMOM Challenge 2.0

And hurry! We start July 1st.

-Forest and the Team at KettlebellBasics.net

Bodyweight Beast Building – Week 5 / Day 1 (Free Sample)

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When the pandemic hit in 2020, we had to get creative.

I owned two personal training studios in the Sacramento, CA area at the time, and we had to fully close for a few months initially, then intermittently for almost a full year.

Since the weather in that area is generally favorable for outdoor workouts, they became a staple of what we did.

It was all I could do to keep my clients on their programs and continue getting them results.

And I’ll say, the people who were dedicated still achieved great results! Some even better than before the pandemic!

It just goes to show that it’s NOT about the equipment you have available to train—it’s about effort, dedication, mindset, and of course, having the right plan of attack!

Check out this free sample from my Bodyweight Beast Building course at the link below. Then, get the 2-for-1 “get outside” deal on the full course here: https://forestvance.lpages.co/bodyweight-beast-ocr-domination-2024-summer-flash-sale/

Bodyweight Beast Building – Week 5 / Day 1 (Free Sample)

Full exercise breakdowns and explainer videos are available in the full program HERE

PART 1

4 sets of:

  • 10 Swing Lunges (per leg – forward and back = 1 rep)
  • 12 Close Push-Ups

PART 2

3 sets, 35 seconds work, 15 seconds rest each of:

  • Body Saw
  • Total Body Extension
  • Side Plank with Leg Raise (30 seconds per side)

PART 3

3 – Finish with HIIT!

Number values refer to RPE (Rate of Perceived Exertion)

6 ROUNDS of 45 seconds @ 15; 90 seconds @ 10

OPTIONS – Your Choice of Modality:

  • Hill sprints
  • Stairs / stadium run
  • Jump rope
  • Water running
  • Stationary bike