(new IG vid) KB MRT Challenge 3.0 – week 1, day 2 – sample workout

Do you follow me on Instagram? If not, you should!

-> https://www.instagram.com/forestvance/

We have just recently been working on ramping things up over there, and have been a lot more active on the page over the last couple of months. I am posting KB workouts, videos with technique tips, and more most every day of the week.

Watch the video that shows you how to do today’s workout and follow me at the link below:

-> https://www.instagram.com/forestvance/

KB MRT Challenge 3.0 – week 1, day 2 – sample workout

Do the following circuit four times, resting for 1 minute between circuits. Each exercise should be performed for 20 seconds:

— Kettlebell push press (30 seconds per side) (recommended weight = 12-16k women / 20-24k men)
— “Bottom 1/2 “ KB suitcase split squats (just do the bottom half of the ROM) (:30 per side) (recommended weight = 8-12k women / 16-20k men)
— Cross-Body Mountain Climber + push ups
— Jumping jacks

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If you want to join the 28-day KB MRT Challenge 3.0, details are on the sign up page linked below:

-> 28-day KB MRT Challenge 3.0

This is a 28-day “jump start” to help you lean down, tighten up the muscles, and kick start your kettlebell training results!

There is a lot of interaction and coaching and encouragement that we do along the way. You’re not doing the workouts just on your own, you’re doing them with both me and the rest of the Challengers.

The actual workouts are based around the Metabolic Resistance Training concept – which I go into more detail on HERE – but the main idea is that it involves stacking multiple heavier, compound exercises together to create an oxygen debt. You end up burning a ton of calories – during the session, AND for the rest of the day – plus you’re able to build lean muscle, all at the same time.

I do a written version of all the workouts, plus videos breaking down how to do all the moves, going over common questions with the workouts, that sort of thing.

I also have two bonus training programs that you get – my “10×10 Rapid Fat Loss Meal Plan” so that you can be sure to get the best possible results from the kettlebell workouts! – and my “Extreme Bodyweight Cardio Conditioning” course where you get extra cardio you can do on your kettlebell “off” days to also take your results to the next level.

We start today, Monday, May 10th – so check it out and sign up now if you want in:

-> 28-day KB MRT Challenge 3.0

Have a great day, and talk soon! –

– Forest

Which is Better – Kettlebell Body Part Split, or Full-Body Workout?

I started lifting weights regularly about 26 years ago. The first way I learned to do this was using what’s called a “body part split” – by separating muscle groups into workouts on different days. For example, I might have trained chest and back one day, legs and abs the next, shoulders and arms the following day.

As I started to learn more about training different ways for different goals, I also found another way to strength train – what’s called a “full-body workout”, by exercising the whole body and all muscle groups, all in one day. An example here would be combining exercises for the lower and upper body, and the abs / core, all in one training session.

So which is better?

It depends!

Though I think that for the majority of folks reading this message, full body is going to be the way to go. The majority of training plans I write, like KB/BW Hybrid Strength Training, use this approach. Here’s why:

1 – Full body workouts tend to incorporate compound exercises, which are very efficient for both functional strength, cardiovascular health, calorie burn, and fat loss! The body needs to oxygenate more muscles at one time if you’re doing, say, a kettlebell swing, vs a seated one arm bicep curl.

2 – They work very well if your schedule is a bit random, or you’re not quite 100% consistent yet. If you happen to miss a session, you won’t miss out on training one specific body part.

3 – For optimum strength gains, we need to hit each body part at least twice per week. So to move to a body part split, typically you’ll need to be strength training at least four days per week to really get the most out of it – which, added on top of cardio work or flexibility or whatever else you might be doing, starts to push the limits for a lot of people’s schedule.

Body part splits can work great too, though in my opinion should be reserved for more intermediate / advanced trainees. If you really like to train and be in the gym four, five, or six days per week – which some people do! – this is a great way to go. When it comes to maximum muscle gain, I think the body part split works great. And if you are looking to focus on a weaker body part and give it some extra attention, it can be a great way to train too.

Today’s article gives a very basic answer to the question of:

Which is better – body part split or full-body workouts?

I work with men and women over 40 who want to gain full body strength, but also stay lean, athletic, and mobile at the same time. For this demographic, I am convinced that full body training is the way to go. However, for other people with different goals, body part splits have a place as well. Check out KB/BW Hybrid Strength Training, it’s my newest training plan designed to help you get stronger at home with 3-4 days per week of 20-30 minute FULL BODY workouts:

-> KB/BW Hybrid Strength Training

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

KB Workouts for People Over 40 (video)

My “KB Fit Over 40” program could be a PERFECT fit if you are looking to add some structure around your workouts and nutrition, keep stress levels down, and get in shape without getting injured.

Click the link below, fill out the interest form, and I’ll get back to you ASAP:

-> http://bit.ly/kbfitover40forest

Look forward to hearing from you! –

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

[new video] 10 min KB Snatch – Swing – Clean Challenge

The 28-day EMOM Kettlebell Challenge 3.0 starts Monday, February 15th!

Will you be joining us?

Learn more and sign up now at the link below:

-> http://bit.ly/kbemomchallenge2

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Today, I am going to share with you a great workout. This will help you perfect your snatch, clean, and swing technique. It will help you finish your workout strong. It can even be done as a stand-alone session to jack up your heart rate, burn some calories, and get you rockin’ and rollin’ towards those fat loss goals!

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10 min KB Snatch – Swing – Clean Challenge

Get as many rounds as you can in 10 minutes of:

– 5 snatches right

– 5 snatches left

– 10 cleans right

– 10 cleans left

– 10 swings right

– 10 swings left

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If you love the workout, reminder that our 28-day EMOM Kettlebell Challenge 3.0 starts Monday, February 15th. Learn more and sign up now at the link below:

-> http://bit.ly/kbemomchallenge2

See ‘ya next time! –

– Forest Vance, Master of Science – Human Movement, Certified Kettlebell Expert

[new video] Kettlebell Snatch Technique – Part 2

Welcome to part two of our series on kettlebell snatch technique. We will do a short review of what we covered last time, and will now continue on the path to learning a safe and effective kettlebell snatch.

The kettlebell snatch is a great move to improve power, increase work production, and to help you burn a ton of calories in a short amount of time.

But, the technique can be tricky!

This is part two of a three video series where I break down the form into simple steps, so that you can master the move. If you love the series, be sure to also hop over and grab your free week of my “300” Kettlebell Challenge Workouts program at the link below:

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

I hope these videos help you improve your kettlebell snatch technique, so that you can use the movement more safely and effectively as you work towards your ultimate fitness goals.

– Forest Vance

Master of Science, Human Movement

Certified Kettlebell Expert

[video] Kettlebell Snatch Technique, Part 1

Welcome to part one in a new series where I am going to break down kettlebell snatch technique.

The kettlebell snatch is a great move to improve power, work production, burn a ton of calories in a short amount of time, and more.

However, the technique can be tricky.

I am going to do a three video series, and break down the form into simple steps, so that you can master the move, and start safely and effectively incorporating it into your workouts.

Check out the video below. And if you want more extensive, personalized kettlebell instruction from me, also be sure to check out my “KB Fit Over 40” program. I’ve opened a handful of slots this week, and still have a few more I am still looking to fill -> https://bit.ly/kbfitover40forest

[video] Kettlebell Workouts for People Over 40

Today’s video is specifically for kettlebell fans over the age of 40!

Check it out below:

My “KB Fit Over 40” program could be a PERFECT fit if you are looking to add some structure around your workouts and nutrition, keep stress levels down, and get in shape without getting injured.

Click the link below, fill out the interest form, and I’ll get back to you ASAP:

-> http://bit.ly/kbfitover40forest

Look forward to hearing from you –

– Forest Vance

Certified Kettlebell Instructor

Over 40 Training Specialist

KettlebellBasics.net

“KB Fit Over 40” personalized coaching

💪 ATTN kettlebell fans over 40 ☠️

I am looking for a few more people to join my “KB Fit Over 40” personalized coaching program!…

If you:

– Are looking to keep stress levels down

– Want some structure around your workouts and nutrition

– Want to get in shape without getting injured

This could be specifically for you!

Click this link, fill out the interest form, and I’ll get back to you ASAP:

-> http://bit.ly/kbfitover40forest

Look forward to hearing from you –

– Forest Vance

Certified Kettlebell Instructor

Over 40 Training Specialist

KettlebellBasics.net

[new video] Ruck with Kettlebell – Cardio Workout

In today’s video, I show you how to cardio with your kettlebell in a way that you probably never thought of!

*The backpack I am using in the video you can get free at this link, just pay shipping -> http://bit.ly/tacbpforest

I got turned on to the rucking thing a couple of years ago, because I was looking for a way to get a similar workout to running, without the impact.

In basic terms, rucking is just where you throw some weight in your backpack, and go for a walk.

Here are a few additional tips:

  • Walk fast and with a purpose. You want to get your heart rate up to around 50-70% of max.
  • Not required, but try to see if you can find some uneven / hilly terrain to ruck.
  • Start with 20 pounds or so, work up to 50+.
  • Start with 30 mins, work up to 60+.

A kettlebell turns out to be a great weight to do this with. As an added bonus, you can take it out at some point during the workout, do some KB moves, do some bodyweight exercises, and then finish off by rucking back to where you started.

The backpack I am using in the video you can get free at this link, you just pay shipping -> http://bit.ly/tacbpforest

I use mine all the time, for KB rucking workouts like the one I break down in today’s video, and much more!

To sum up, if you are looking for an effective and challenging way to crank up your cardio routine, try this kettlebell ruck workout.

-Forest and the FVT Team at KettlebellBasics.net

My Favorite 5-10 Minute Flexibility Routine

Do you ever feel pain or stiffness when you get up in the morning?

Me too!

When I am consistent with my daily flexibility and mobility routine, I usually fell pretty good.

But yesterday, I had a very long work day, plus did a hard workout. Because of an extra crazy schedule, I ended up missing my stretching work. And I will tell you, I can feel the difference BIG time.

Now I have tried a lot of different approaches to the flexibility and mobility work over the years. One mistake I made early on was trying to fit in full 60-90 minute yoga classes a couple of times per week.

For some people, these are great. But the issue I’ve had is that with the rest of the training I am doing, it’s just not really feasible to fit that in consistently, without taking away time that I might be lifting kettlebells or running or something else.

The game changer has been finding a quick, effective flexibility and mobility routine that I can do any time. First thing in the morning, or during a work break in the day, I will usually bust it out.

I have a complete progression I work through, but this is the beginning part of it:

1 – Stand tall. Root into the ground, use great posture.
2 – Fold forward, reach down and touch your toes. Let yourself hang, stretch the hamstrings and back of the body.
3 – Step your feet back, come down to a high plank (top of push up) position. Hold here for 15 seconds or so.
4 – Lower yourself to the ground (drop to the bottom of a push up).
5 – Sit your hips back to your heels (child’s pose). Hold here for 30 seconds or so.
6 – Bring your hips up in the air (down dog). Hold this stretch for 15 seconds or so.
7 – Walk your feet forward.
8 – Stand up tall, bring the hands to the sides, return to starting position.

Try doing this 1-3x and see how great you feel!

Now progression is the name of the game when it comes to any form of training.

This is just as true in flexibility as it is elsewhere.

It tends to be fairly easy to grasp here. Go less deep into a stretch and it’s easier. Go further into a stretch and it’s harder.

Simple, right?

Yep, so let’s not over complicate things!

Of course, just like you can’t always add or subtract weight with every exercise, every stretch isn’t always so simple.

There are some cases where you need to modify how a stretch is done, or even sub out one for another.

My friend Logan Christopher’s new program, 7 Minute Flexibility, is designed around just 12 stretches (with two of them being unilateral so being done to each side, therefore a total of 14 positions):

-> 7 Minute Flexibility

There are 100’s of possible stretches, but he chose these 12 because they cover just about every area of the body.

Sometimes you need to change your position to hit the same area. In other words there are modifications.

Is a gymnast bridge way beyond your ability? Do the cobra instead. It’s not a perfect match up but it certainly focuses on the spinal flexibility needed.

The cool thing about it is all the progressions and regressions from the course.

Just understand that it is always about this…progression.

And with 7 Minute Flexibility it is built around the idea of use it or lose it. The good news is with just a bit more practice you can also improve it.

Check it out here:

-> 7 Minute Flexibility

-Forest and the FVT Team at KettlebellBasics.net