A waiter’s walk is performed by simply holding a weight over head and walking.

It’s one of the best ways around to build shoulder stability and strength.

Using a kettlebell to do the movement is a great variation as the obliques and spinal erectors get extra work.

Here’s how to do it:

1 – Pick up kettlebell

2 – Brace your abs tight, and press kettlebell overhead

3 – Take a walk!

–

Get one week of my “300” Kettlebell Challenge workouts – 100% free:

You’ll unleash your inner warrior and build a Spartan body, in about 20 minutes with a single kettlebell.

Enter your name and best email address below for instant access:

https://bit.ly/300kbchallengesample

Just finished with our groups this morning at FVT. We did this Kettlebell EMOM Finisher at the end of one of the workouts. It was really challenging, but people loved it. So thought I would do a quick video and share, so that you can try it too!

I go through one round of the workout in real time in today’s video:

– 5 KB presses per side

– 10 goblet squats

– 10 KB rows per side

– 20 squat jumps

But for the full workout, you’ll want to do three rounds.

And remember – EMOM stands for “every minute on the minute”. So you’ll set your timer for one minute intervals. At the beginning of each minute, do the prescribed amount of reps for each exercise. Your rest starts when you finish the work, and goes until the next minute interval starts.

Enjoy!

– Forest Vance

KettlebellBasics.net

PS – Almost forgot – our registration for our new 28-day Kettlebell EMOM Challenge 2.0 opens tomorrow! Stay tuned 💪

Today I was doing a special 300-rep kettlebell / bodyweight challenge workout, in the style of this training plan we just released: https://bit.ly/300kbchallengesample

And I thought it would be cool to flip on the camera and do it on live video! So, grab your kettlebell, and do this one with me.

And if you like it, be sure to check out our new “300” Kettlebell Challenge: https://bit.ly/300kbchallengesample

– Forest Vance

KettlebellBasics.net

I had a roommate back in the day who was the strength coach for a D1 college football program.

The day before their televised games, the team would come in and blast their arms, so they’d be looking and feeling their best.

So this is my kettlebell version of your “Friday TV Arms” workout:

5 min “TV Arms” Kettlebell Workout

10 halo + behind-the-head tricep extension

10 crush curls

Superset the exercises, move directly from one move to the next, do three sets of each without putting the KB down.If you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link: http://bit.ly/corekbbeginner

…and stay tuned for more kettlebell exercise videos like this one!

– Forest Vance

Master Trainer Kettlebell Expert

KettlebellBasics.net

Check out this Ascending Kettlebell Ladder Complex.

It’s from one of the three free 2-week kettlebell plans you get when you sign up for the 14 Day Metabolic Reset Challenge: https://bit.ly/14daymetabolicreset

It’s perfect to finish off a workout strong… or it can even be a short stand-alone burner on its own!

You’ll combine strength and conditioning all at the same time, burn a ton of calories, and crank up your metabolism for the rest of the day.

This one is “follow-along” style… so grab your ‘bell, and do it with me!

Enjoy the pain 😈

-Forest Vance, Master of Science in Human Movement, Certified Kettlebell Instructor, KettlebellBasics.net