Mobility work is so important in our training, especially as we get past the age of 40. It’s the key to executing kettlebell exercises with proper form, as well as preventing injury. Problem is, we don’t always have time to do it. Today, I am going to share a kettlebell mobility “combo” exercise with you will only take three minutes – so no excuses! Use this as a warm up for your next kettlebell session, or any time:
PART 2 – Do a kettlebell halo Set your timer for three minutes.
Start with six or eight reps of this goblet squat plus halo combo, alternating back and forth between the exercises without putting the kettlebell down.
Rest for 20 or 30 seconds.
Pick the KB back up and continue with six or eight more reps of your goblet squat + halo combo.
Have you given this beginner KB circuit a try? Check out the 10-minute video where I walk you through it. This is a perfect introduction to kettlebells if you’re just starting out. Even if you’ve been training with them for a while, there are still plenty of technique tips and tricks that you can benefit from. Trainers and fitness professionals, I highly recommend watching this video too, as there are some great tips that you can use with your clients. Follow the link below to watch:
And don’t forget to sign up for our upcoming 28-day KB Challenge! It’s a complete program designed to take your strength and lean muscle to the next level:
Set up two cones about 40 yards apart. Start at one of the cones and perform the first exercise. Immediately following the swings, run / sprint to the other cone and perform the second exercise. Continue to run / sprint back and forth between the cones, performing the next exercise on the list at each one. Rest approx two minutes and repeat two more times for a total of three rounds:
10 KB high pulls per side
10 push ups with a shoulder tap (alternate sides each rep)
10 single arm KB rows per side – feet together
10 bodyweight split squats per side
5 burpees
– Forest and the Team at ForestVanceTraining.com + KettlebellBasics.net
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Sign up for the full 28-day Extreme KB Cardio Conditioning Challenge at the link below:
This way, you know exactly how to do each exercise of the workout with perfect form… plus I break down session flow, tips and tricks to get the most out of each segment, and much more!
If you want to gain strength while preserving your joints at the same time, I believe that the combination of Kettlebells and Isometrics is an excellent choice. Learn more and get instant access at the link below:
Last Saturday, I lead a special Kettlebell Bootcamp Workout at our FVT Personal Training – Lee’s Summit location.
I think the routine we went through is a GREAT example of how you can increase strength and achieve optimal functional fitness with kettlebells!
(Same theme as my newest course that’s on sale this week, Kettlebell 5×5)
If you’re over 40, workouts like this will leave you feeling great – you’ll not only build strength, but you’d work your heart, you’ll get some core and flexibility work… and you can crank out workouts like this any time, any place with just a couple of ‘bells!
My NEW Kettlebell 5×5 Program launches this week – I am so pumped!!
This is the classic 5×5 program for strength and muscle, with a kettlebell twist.
With this new method, you’re going to use the classic 5×5 training method, but you’ll use kettlebell exercises, which will not only help you gain strength and size, but you’ll build your core, mobility, and avoid injury, all at the same time.
Check out this sample workout (from a previous version of Kettlebell 5×5), then stay tuned for version 2.0, new and updated for 2023!
– Forest Vance KettlebellBasics.net
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Kettlebell 5×5 – Free Sample Workout
PART 1 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:
– Single / Double KB Press (5 reps per side) – Single / Double KB Swing (5 reps per side single arm swings / 5 reps total double swings)
PART 2 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:
– Single / Double KB Row (IF no heavier weights available – can go to 10-15 reps on your rows) – Single / Double KB Squat
PART 3 – Perform the circuit below with no rest between exercises. Rest 1 minute after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between each:
– Total Body Extension – 30 seconds – Push-up Plank – 30 seconds – Lying Bridge Hold – 30 seconds – Jumping Jack – 30 seconds