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

The other day I was chatting with this guy at my gym. We both competed in a powerlifting meet recently and hadn’t seen each other for a while, so it was good to catch up.

He mentioned that he’s been dealing with some knee issues, and I shared with him my experience of having two knee surgeries and how it still affects my workouts to this day.

Yeah, my knees can be a bit cranky sometimes! 😉

Despite that, I can still do things like the RKC snatch test (which involves doing one hundred 53-pound kettlebell snatches in five minutes), compete in powerlifting meets, and even run decent distances (last November I did a 25k trail run, for example).

BUT!

I have to stay on top of it.

I need to regularly do specific stretches and exercises to strengthen my knees, or else they start to hurt more.

It’s nothing complicated and only takes a few minutes each day!… but let me tell you, if I skip it, I really feel the consequences.

Here’s one 5-min Strength + Stretch Sequence for Cranky Knees… if you like it, I highly recomend doing the full program on the next page –>> Feel Good Knees course

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5-min Strength + Stretch Sequence for Cranky Knees

Hold each stretch / pose for at least 30 seconds:

— Reclined Hand-to-Big-Toe Pose: Lie on your back and extend one leg straight up towards the ceiling. Grasp the big toe of that leg with your hand and gently pull it towards your body, feeling a stretch in the back of your leg. Hold for 30 seconds and then switch legs.

— Bridge Pose: Lie on your back with your knees bent and feet flat on the floor. Place your arms alongside your body. Push through your heels to lift your hips off the ground, forming a bridge shape with your body. Hold for 30 seconds while engaging your glutes and hamstrings.

— Banana Pose: Lie on your back with your legs together. Extend your arms overhead and interlace your fingers. Press your palms away from your body as you stretch towards one side, creating a gentle C-curve shape with your body. Hold for 30 seconds and then repeat on the other side.

— Chair Pose: Stand with your feet hip-width apart. Bend your knees and lower your hips as if sitting back into an imaginary chair. Keep your chest lifted and your weight in your heels. Hold for 30 seconds, engaging your quadriceps and glutes.

— King Arthur’s Pose: Kneel on the ground with one knee forward and the other knee resting on a folded blanket or mat. Place your hands on your front knee for support. Gently shift your weight forward, feeling a stretch in the front of your back leg. Hold for 30 seconds and then switch legs.

— Half Lord of the Fishes Pose: Sit on the ground with your legs extended in front of you. Bend one knee and place the foot on the outside of the opposite thigh. Twist your torso towards the bent knee, placing your opposite elbow on the outside of the knee for support. Hold for 30 seconds and then repeat on the other side.

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If you want a complete routine that will really make your knees feel good, be sure to check out the Feel Good Knees course on the next page –>> Feel Good Knees course

Don’t let knee pain hold you back any longer – take action and start feeling better today!

Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Specialist

Do you experience back pain when using kettlebells? Today’s trick could really help!

But first, I wanted to let you know – I’m looking for a few more people to join my 1-1 remote kettlebell coaching program.

This program is designed for people over 40 who want to learn how to use kettlebells safely and effectively, get stronger, and lose up to 12 percent of their body weight over the next 12 weeks.

If you’re interested, please click the link below, fill out the interest form, and I’ll send you more information:

-> One-to-One Personal KB Coaching with Forest

During my early morning kettlebell class today, I shared a technique trick that really made a difference.

You see, kettlebells are fantastic! They’re gentle on your body and joints. But just like any exercise, good form is crucial. If not done correctly, you might end up hurting yourself.

Some folks have mentioned that kettlebells cause them back pain. Now, I’m not a doctor, but I am a coach with experience in guiding people to use kettlebells properly.

A common mistake I notice is people swinging the kettlebell too low to the ground. This can strain your back. Instead, keep the kettlebell closer to your body when you swing down. Think “high on the thigh”.

Little changes like these can be game-changers in your training.

Sometimes, you might not even realize you’re making a mistake, like swinging the kettlebell too low, causing back pain.

That’s where a coach comes in.

I personally have coaches for all important areas of my life – kettlebells, yoga, weightlifting, business, finances, and more.

So, if you’re looking to see the best and quickest results from kettlebells, good news, because I’m currently accepting more members for my one-on-one remote kettlebell coaching program. This program aims to teach people over 40 how to safely and effectively use kettlebells, get stronger, and potentially lose up to 12% of their body weight over 12 weeks.

Please visit the link below, fill out the interest form, and I’ll send you more details:

-> One-to-One Personal KB Coaching with Forest

And remember, if kettlebells are causing you back pain, try keeping the kettlebell closer to your body when you swing! This simple adjustment can make a world of difference.

Yours in strength and health –

– Forest Vance @ KettlebellBasics

A close family member of mine recently decided she needed a big change.

She used to be very active and loved playing sports all her life. However, during the past year, she started moving less, and ending up putting on 15-20 pounds.

She started by eating healthier. She cut out processed carbs, focused on protein and veggies first at every meal, and started moving more by going for a walk or a run for 30-45 minutes almost every day.

This helped her feel better and lose the first 10 pounds!

Then, she decided she was ready for something more challenging. She wanted to become stronger and build lean muscle. Can you guess the program I suggested to her? 🙂

–> the 28-day KB Summer Strength Upgrade Challenge

This program is super simple and very straightforward. It’s all about just a few focused and basic kettlebell exercises, done consistently, with great technique, and made progressively more challenging over the 28 days.

The cool thing is, by doing these few exercises, she will be working out her whole body. Legs, back, core, shoulders, arms – everything! And it will even help her become more flexible!

For someone like her, who doesn’t have a lot of free time, this program is perfect. All she needs is a couple of kettlebells and just 20-30 minutes, three days a week.

I can’t wait to see how much stronger she gets!

Are you interested in trying it too? Check out the details and sign up here:

–> the 28-day KB Summer Strength Upgrade Challenge

Stay strong, Forest and the FVT Team at KettlebellBasics.net

It’s summer time!

You’d things would be slowing down by now, not so much! 😉

It’s a crazy day, but I wanted to take a second this morning to share some two updates:

First, we have the free Evatec “Hybrid” Duffel Bag promotion going on. These high-quality duffel bags can be used as your everyday carry bag and can also be converted into a backpack. I take mine with me almost everywhere I go! It’s an incredible deal, and all you need to do is cover the shipping from the seller warehouse. Click here to grab yours now –>

-> free Evatec “Hybrid” Duffel Bag

Additionally, I’m looking for 10 more people to join my kettlebell program. This program is designed to help individuals over 40 learn how to use kettlebells safely and effectively, build strength, and potentially lose up to 12 percent of their body weight over the next 12 weeks. If you’re interested, simply click the link below, fill out the interest form, and I’ll provide you with more information –>

-> One-to-One Personal KB Coaching – Looking for 10

Once I have a little more time, I will also share some insights and tips I’ve gained during some travels this summer that will really help with your kettlebell and fitness goals.

Stay tuned, have a great day! –

— Forest Vance – ForestVanceTraining.com – LeesSummitPersonalTrainer.com – KettlebellBasics.net

Have you heard people saying that calories don’t matter when trying to lose weight?

Some might say this because it sounds nice to believe, but it’s not the truth.

The truth, which may not be popular, is this: to lose weight, you must eat fewer calories than your body uses.

The challenge is to find out how many calories your body uses and then try to eat less than that.

In terms of science, there’s simply no other way to lose weight!

This doesn’t mean you have to count every single calorie you eat (though it can help). You also don’t need to eat fewer calories every single day.

Here’s a method I like that makes the process a LOT more straightforward:

–>> 5/2 Fat Loss Diet for KB Lifters

Instead of counting calories daily, you just fast a couple of days each week. This reduces your calorie intake by about 15-20% all at once.

Fasting also has other health benefits. It can help improve your blood levels, keep your heart healthy, and may help you live longer.

Whatever approach you take though, just remember – if you want to lose body fat, you must eat fewer calories than your body uses. The key is to find a method that works for YOU and YOUR lifestyle, goals, etc… and that you can STICK TO IT over a long period of time!

To your success –

-Forest Vance — Master of Science, Human Movement — Certified Fitness Nutrition Specialist — KettlebellBasics.net

PS – ANY diet approach – whether it’s:

Keto

Paleo

Vegan

XYZ

ALL these diets can help with fat loss, but at the end of the day, they work because they help you eat fewer calories than your body uses.

For the best results, choose a method that works for you and that you can stick to for a long time!

If you’re still struggling to find one that works, try this:

–>> 5/2 Fat Loss Diet for KB Lifters

If you’re constantly on the move or find it challenging to squeeze in gym sessions, bodyweight training is the perfect solution.

–>> Triple your strength, save your joints and gain 7-10 pounds of lean muscle with Bodyweight Beast Building

Give this 330 bodyweight ladder challenge a shot. It’s an incredibly effective method to incinerate fat, develop lean muscle, and enhance overall body strength.

330 Rep Bodyweight Ladder Challenge

VERSION 1 (suitable for beginners and intermediates)

• Begin with 1 push up
• Followed by 2 recline rows
• Complete 3 bodyweight squats

then

• Do 2 push ups
• Proceed with 4 recline rows
• Finish with 6 bodyweight squats

then

• Advance to 3 push ups
• Continue with 6 recline rows
• Wrap up with 9 bodyweight squats

… continue this pattern (increasing push ups by one rep, rows by two, and squats by three) until you reach 10 push ups, 20 rows, and 30 squats. Aim to complete this as quickly as possible.

–>> Get more simple bodyweight only workouts for athletic muscle in Bodyweight Beast Building – check out the full course here (on sale this week)

VERSION 2 (suitable for intermediates and advanced)

• Start with 1 pull up
• Followed by 2 push ups
• Complete 3 bodyweight squats

then

• Perform 2 pull ups
• Proceed with 4 push ups
• Finish with 6 bodyweight squats

then

• Advance to 3 pull ups
• Continue with 6 push ups
• Wrap up with 9 bodyweight squats

… continue this pattern (increasing pull ups by one rep, push ups by two, and squats by three) until you reach 10 pull ups, 20 push ups, and 30 squats. Aim to complete this as quickly as possible.

If you enjoyed this workout, be sure to check out my comprehensive training plan, Bodyweight Beast Building.

With workouts like this, you’ll not only obliterate body fat and build lean muscle, but also enhance your speed and athleticism simultaneously.

–>> Triple your strength, save your joints and gain 7-10 pounds of lean muscle with Bodyweight Beast Building

Wishing you great success on your fitness journey!

-Forest and the FVT Team at KettlebellBasics.net