Do you ever think about the good ol’ days when you played sports and ran like the wind?

Sprinting brings back those memories!

But, if you’re in your 40s and beyond, you might wonder if it’s okay.

Well, guess what? It totally can be if you’re smart about it!

I’ve got a few tips for you below on how to sprint smart, especially if you’re training with kettlebells and you are aged 40 or more.

Plus, stick around for a special treat: Anabolic Sprinting 2.0, a complete plan to level up your fitness game alongside your kettlebell routine.

SMART SPRINTING TIPS

1 – Start Slow and Easy:

Imagine when you started lifting weights, right? You didn’t go super heavy right away. Well, it’s the same with sprinting. Begin with a few short runs and slowly add more.

2 – Warm-Up, Super Important!:

Before you start running, warm up your body. Do some dynamic stretches, like Frankenstiens, Inchworms, high knees, butt kicks, etc.

3 – Run Fast, but Not Super, Super Fast:

Going about 80% of your fastest speed is perfect. You get most of the benefits, and a lot less injury risk.

4 – Start with a Running Start:

Begin with a little jog, then speed up. It can be a safer option that’s also easier on your joints.

5 – Take Your Time to Stop:

Give yourself space to slow down, like when you’re riding a bike and gradually put on the brakes. It’s kinder to your body 🙂

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Follow these simple tips, you’ll have a blast adding sprinting into your routine, and you’ll stay injury-free.

And don’t forget about Anabolic Sprinting 2.0 – it’s a complete course that will help you add sprinting to your kettlebell workouts, and it’s perfect if you’re in your 40s, 50s or beyond:

–>> Anabolic Sprinting 2.0

–Forest Vance
KettlebellBasics.net

Here’s a sample routine for the Hyperbolic Stretching Challenge that you can try out.

It’s a great way to complement your kettlebell work and improve your flexibility!

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sample routine for the Hyperbolic Stretching Challenge

1 – Warm-up session (10 to 15 minutes)

• Joint rotations
• Any aerobic activity to pump blood into your muscles (5 minutes)
• Light warm up stretching

2 – Your main kettlebell training session

• If increasing your flexibility is your only aim, skip this and move to
another step

3 – Flexibility-specific strength training

• Adductor flies – 2 sets of 30 reps till or 1 set of 50+ until muscle burn
• Hamstring curls – 2 sets of 30 or 1 set of 50+ until muscle burn
Hyperbolic Stretching
• Elevated adductor stretching – 4 sets with 30 sec. rest between sets
• Hip Flexor Stretch – 3 sets on each side with 15 seconds rest
• Elevated hamstring stretching – 3 sets on each side, 15 seconds rest

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Give this complete Hyperbolic Stretching Routine Sample a try! And don’t forget to grab your copy of the full 28-day Hyperbolic Stretching Challenge HERE.

-Forest and the Team at KettlebellBasics.net

Full splits in 21-28 days anytime, without a warm up is quite the claim!…

…but the 8-minute daily program linked below will very well get you there, and it’s a perfect addition to your kettlebell workouts:

=> Hyperbolic Stretching

You see, a lot of kettlebell enthusiasts over the age of 40 that I work with know they SHOULD be stretching regularly, but they just don’t.

They know that it can help with:

• Reduced pain + stiffness

• Natural posture correction

• Injury prevention + recovery

• Improved sleep

• Less stress

• More overall vitality

…but they don’t know the exact best routine to do, and/how how to best integrate it with their kettlebell workouts.

Well, not only will the Hyperbolic Stretching program give you all the benefits listed above, it will also help you do the full splits in 21-28 days anytime, without a warm up… in just 8 minutes of stretching per day.

Check it out at the link below:

=> Hyperbolic Stretching

…and I look forward to hearing about your success!

-Forest Vance — ForestVanceTraining.com — KettlebellBasics.net

I hope you’re having a fantastic Sunday on this holiday weekend!

I went to a car show called “Greaserama” yesterday in Platte City, MO. If you like all things DIY, high performance vintage cars with a touch (or a lot) of rust, Rat Fink art, monsters, and punk rock music – it’s an absolute blast!

Anyway, days like today are perfect for a “recovery-focused” workout. Sometimes when I wake up in the morning after a hard training week, my body can feel pretty sore. But you know what’s funny? If I actually do a workout, I often end up feeling better!

If you’re interested, I also have a new program that combines Recovery Focused workouts with Metabolic Strength Training and Functional Cardio and Abs workouts. It’s designed to give you efficient exercises that keep your cortisol levels under control while allowing you to achieve amazing results in a short amount of time, all from the comfort of your own home. Check out the course at the link below:

=> 60-year-old “Ripped Grandpa” home workout

Now, let me share with you a 17-minute Recovery-Focused Workout that will leave you feeling refreshed on this Sunday morning. Cheers!

— Forest @ KettlebellBasics.net

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17-min Sunday Recovery-Focused Workout

Perform each exercise for the designated time before moving on to the next one. Rest for about 30 seconds between sets. Complete a total of five rounds:

• Jumping Jacks: 30 seconds
• Reverse Plank: 30 seconds
• Punches: 30 seconds
• Knee Crunches: 30 seconds
• Side Kicks: 30 seconds
• Seated Twisting Punch: 30 seconds

Functional Cardio and Abs workouts are a fantastic option for men who want to regain an active lifestyle while taking care of any existing aches or pains. These workouts are a key part of the program I’ll be sharing with you below:

–>> Discover the Fit Over 50 “Ripped Grandpa” home workout here

During phase one, which spans weeks 1-4 of the program, you’ll be incorporating these workouts into your routine a few times per week. (In addition, to maintain a well-rounded training regimen, we’ll also include some Metabolic Strength Training workouts and Recovery Focused Workouts on other days too.)

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Fit Over 50 – Functional Cardio and Abs Workout

Move from one exercise to the next with minimal rest between sets. Once you’ve completed the entire circuit, take a 1-2 minute break before starting over again. Aim for six rounds in total:

— Jog In Place for 30 seconds
— Scissor Kicks – 10 reps per side
— Skaters – 10 reps per side
— Cross Crunches – 10 reps per side
— Mountain Climbers – 10 reps per side
— Reverse Plank – 30 seconds

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One of the things I absolutely love about cardio and abs workouts like this is their simplicity and accessibility. You don’t need any fancy equipment or exceptional running abilities or anything else to reap the benefits. They are low-impact on your body and can be done anytime, anywhere.

For more information on the full Fit Over 50 program that includes this workout and more, click on the link below:

–>> Discover the Fit Over 50 “Ripped Grandpa” home workout here

Here’s to achieving all of your goals!

Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

I’m getting ready to go on vacation soon and I’m really excited about it!

But one thing that can be a little tricky while on vacation is figuring out how to stay active and workout.

Bringing kettlebells on an airplane doesn’t sound like the best idea, especially with my wife who always packs way too much stuff and our two little ones in tow!

And sometimes the gyms at hotels or resorts aren’t as great as we hope they’ll be.

So, for this trip, I think I’ll focus on bodyweight workouts instead. It’s a good change for my body every now and then and it feels really nice on my joints.

There’s this program called the Warrior Zero Bodyweight Challenge that I really like. I’m planning on doing some of their workouts during this week, like the one below:

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Zero-Gear Bodyweight Workout
from – Warrior Zero Bodyweight Challenge

PROTOCOL:

2,3,5,8,13,21,13,8 …

You will set your timer for the duration of the Protocol; in this case 15 minutes.

Start with exercise #1 and perform 2 repetitions.

Next, exercise #2 for 2 reps, then exercises #3 for 2 reps.

You will stick with the 2 reps of each exercise until you complete 2 reps of all 8 exercises.

From there, you move on to 3 reps of all 8 exercises.

You will working through the repetitions until time expires (moving up and down the ladder). Perfect Form not Speed is the goal here.

EXERCISES:

• Hip Bridge
• Shinbox Switch
• Front Squat
• Tactical Push Up
• Spinal Rock
• Sit Thru
• Front Lunge
• Pull Press

*All exercises demoed, broken down, explained in the Warrior Zero Bodyweight Challenge course, HERE

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What’s great about this workout is that you don’t need ANY equipment! No lugging around kettlebells or bands or any other gear… and not to mention, it’s totally different and one-of-a-kind.

If you’re interested in checking out the complete Warrior Zero course, you can do so by clicking on THIS LINK.

Have an amazing rest of your weekend – catch up with you soon!

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

sample from – “The Best Home Gym Exercises You’ve Never Heard Of” – OLGL’s, or One-Leg Glute Deadlifts.

Don’t underestimate the power of this exercise – you can achieve great results without using heavy weights.

To perform OLGL’s, set up a flat bench and place a pair of KBs, DBs, or a Barbell (pictured above) a few feet in front of it. Assume the position for a Bulgarian Split Squat, with your foot and part of your shin firmly on the bench. Stability is key here, as we want to focus on targeting one side at a time.

Once you’re in the bottom split squat position, pick up the dumbbells and bring your torso upright while keeping your legs in place. The movement should only occur at the hips and lower back.

This exercise is an absolute gem for your glutes. Not only does it provide constant isometric tension to the working-side glute from holding the split position under load (which also provides a great stretch), but it also engages that glute to extend the hip and bring the torso upright simultaneously – this is where the magic happens!

You’ll experience two levels of tension on your glute at once, resulting in an incredible workout. Be prepared to feel this exercise like no other – dual-function loading is truly mind-blowing!

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I’m always on the lookout for new and innovative exercises to incorporate into my workouts. That’s why I highly recommend a resource like “The Best Home Gym Exercises You’ve Never Heard Of.” It’s packed with 277 incredibly effective exercises that can be done with basic equipment.

If you’re an intermediate or advanced trainee who already understands program design, this tool is an invaluable asset. Just yesterday, I was planning workouts for our clients at the studio and needed a single leg hinge movement for four sets of eight. I wanted something different from what we had been doing before, both physically and mentally stimulating. Thankfully, this guide provided exactly what I needed!

From chest to abs, this book covers every major muscle group in your body. You’ll find exercises for biceps, triceps, back, traps, quads, hamstrings, glutes, shoulders, calves—you name it! With just a few pieces of equipment, you’ll have everything necessary for a complete workout.

So don’t miss out on discovering these unique and fresh exercises that will challenge your muscles in ways even the best machines at the gym can’t match! Click here to unlock their potential today.

–Forest Vance
Kettlebell Expert & Over 40 Training Specialist