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
Having Trouble with Kettlebell Swings? Here’s a Tip!
Kettlebells are great for quick weight loss, building lean muscle, and boosting your fitness. But, when you’re starting, it’s easy to do them wrong. This is really important for everyone, but if you’re over 40, it’s especially key. Using the right form can protect your body, be kinder to your joints, and prevent injury.
Do your knees move forward when you swing your kettlebell? If they do, try putting a pad, a board, or some weight plates under your toes. This trick will shift your weight back to your heels and stop your knees from going too forward.
If you think this tip is helpful, you should check out our upcoming 28-day Kettlebell Body Revival Challenge. It comes with my free Kettlebell Hacks video series, with lots of videos like this one to help you get better at using kettlebells without getting hurt. More info and sign up here -> https://forestvance.lpages.co/28-day-kettlebell-body-revival-challenge/
Over the past few days, we’ve been discussing my new course called “Bodyweight Beast Building.” I hope that by now, you have a better understanding of how it’s possible to triple your strength, protect your joints, and gain 7-10 pounds of lean muscle over the summer using only your bodyweight.
I realize that you’re also a kettlebell enthusiast. Kettlebells happen to be my area of expertise, and if you’re currently reading this article, it’s likely because you’re subscribed to my email list or follow me on social media, among other possibilities.
That’s why when you order Bodyweight Beast Building – this week only – I’m including a digital copy of my top-selling book, the CORE Kettlebell Challenge, FREE with your purchase:
You’ll get a full additional 6-week training plan 100% free, with workouts like this one:
5×5 Kettlebell Challenge – Week 4 / Workout 1
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
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For a limited time, when you order the Bodyweight Beast Building course, you’ll receive a digital copy of my best-selling book, the CORE Kettlebell Challenge, absolutely free. This bonus includes an additional 6-week training plan to further progress your kettlebell journey:
The Start and Stop Swing: A Kettlebell Exercise for Strength
Most people think of the kettlebell as a cardio / conditioning tool, but it can also be used for building strength and muscle. Lifting heavy weights on a regular basis is key to getting stronger, so it’s important to pick exercises where you can move a lot of weight. The start and stop swing is a great choice for this goal.
To perform the start and stop swing, start in a STANDING position with your abs braced, your shoulders down and back, and your body ready to rock. Then, pass the KB back, swing it up to approx chest level, swing it back, and park it on the ground after EVERY REP.
The start and stop kettlebell swing is a great move for many reasons. Some benefits include the ability to handle progressive overload, practice with starting and stopping positions, using latissimus dorsi muscles, and staying in a safe position. These are just a few of the reasons you should add the kettlebell swing to your strength training today!
NEW VIDEO – If you’re looking for a way to ease up on your body and joints while still being able to perform kettlebell snatches effectively, then today’s tip is for you! Check out the new video breaking down the technique below:
While I got ya, can you also help me with a quick favor?
See, the main reason I do what I do, is to help you get the results you desire!
But I always want to help more…
…and this is where you come in!
I’d love to give you more of exactly what you want over the coming weeks and months – in terms of program and service offerings – and the best way I know how is to simply ask.
So here is the favor I ask of you:
Can you do me a quick favor and fill out the survey below?
Then, I will look at this as we develop new content, programs, service offerings, and more in the coming weeks and months.
Sound cool?
Thanks so much!!
-Forest Vance Kettlebell Expert Over 40 Training Expert KettlebellBasics.net
PS – I even have a little surprise gift that you’ll get when you fill out the survey as my way of saying thanks… but you’ll have to take it to see what it is! 🙂
Like this workout? Check out the KettlebellBasics Black Friday Sale. You can save big on all my top-selling products and courses! Learn more and order now at the link below:
Ladders are a great way to get in a full-body workout in a short amount of time. This 20-minute KB ladder workout is perfect for those days when you don’t have a lot of time to spare but still want to get a good workout in:
20-Minute KB Ladder Workout For A Full-Body Burn
Get as many rounds as you can in 20 minutes of:
– 5 KB presses per side
– 10 burpees
– 15 one arm KB rows per side
– 20 alternating reverse KB goblet lunges / 10 per side
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If you’re looking for more great workouts, be sure to check out the KettlebellBasics Black Friday Sale. You can save big on all my top-selling products and courses! Learn more and order now at the link below:
