(new video) Kettlebell 5×5 Challenge – Week 4 / Workout 3

WOW!

People can’t get enough of the 5×5 Kettlebell Challenge.

It’s the best-selling course we’ve put on sale for quite a while!

Check it out below:

5×5 Kettlebell Challenge -> January 2024 Flash Sale

Then go try another sample workout from the program:

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(new video) Kettlebell 5×5 Challenge – Week 4 / Workout 3

Do the following circuit four times as fast as possible:

10 single arm KB swings per side

15 push ups

10 side to side lunges per side – add weight

20 KB towel curls

20 squat jumps

15 alternating hip touches per side

10 sldl’s per side – add weight

:20 side plank hold per side

50 jumping jacks

Watch the video here -> https://forestvance.lpages.co/kettlebell-5×5-challenge-week-4-workout-3/

Get the full 28-day training plan here — 5×5 Kettlebell Challenge -> January 2024 Flash Sale

-Forest and the Team at KettlebellBasics.net

3 Minute Kettlebell Mobility Exercise

-> 28-day Flexibility Challenge – Special Offer Here

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:

-> 3-minute KB Mobility Exercise Video

3-Minute Kettlebell Mobility Exercise

PART 1 – Do a goblet squat

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.

Do this until your three minute timer runs out!

-> 28-day Flexibility Challenge – Special Offer Here

1000-Calorie “Drop a Size” Kettlebell Circuit Workout

Check out this sample workout from our last 28-day Kettlebell Drop a Size Challenge!

In this workout, we are going to burn over 1000 calories (depending on your weight / body comp / fitness level / other individual factors, of course).

If you’re looking to drop a clothes size over the next 28 days, that kind of calorie burn adds up quick!

Here’s the workout:

75 seconds of work — 15 seconds of rest — 60 seconds rest between rounds — 4 rounds total:

– Double KB Squat Clean

– Mountain Climber

– 2 Hand KB Swings

– Cross-Body Mountain Climbers

– 1-Arm KB Swings

– Spider Climb with Push Up

– KB High Pull OR Snatch

– Side Plank Reach-Through

Full details and sign up for my upcoming 28-day KB Drop-a-Size Challenge here – https://forestvance.lpages.co/28-day-drop-a-size-kb-emom-challenge/

– Forest and the Team at ForestVanceTraining.com + KettlebellBasics.net

VIDEO – 10-min Beginner KB Circuit

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:

-> VIDEO – 10-min Beginner KB Circuit

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:

-> 28-day KB/BW Hybrid Strength Training Challenge 3.0

-Forest Vance
Kettlebell Expert
Over 40 Specialist
KettlebellBasics.net
ForestVanceTraining.com

VIDEO – 300 Kettlebell Challenge by Forest Vance – Sample Workout

“300” Kettlebell Challenge Workouts Halloween Flash Sale – Click Here to Get It Now

300 Kettlebell Challenge – Sample Workout

Complete the sequence of exercises below as fast as possible:

  • Kettlebell Swings, Any Style! – 60 reps (suggested weight = 24k men / 16k women)
  • Push Ups, Any Style! – 60 reps
  • Kettlebell Goblet Lunges, Any Style! – 60 reps (30 per leg) (suggested weight = 16k men / 8k women)
  • 1 Arm Kettlebell Rows – 60 reps (30 per side) (suggested weight = 20k men / 12k women)
  • Jumping Jacks – 60 reps Start with one round for time; intermediate / advanced trainees can complete two or three!

– Forest and the Team at ForestVanceTraining.com + KettlebellBasics.net

“300” Kettlebell Challenge Workouts Halloween Flash Sale – Click Here to Get It Now

NEW VIDEO – Kettlebell “Training Camp” Challenge Workout

Ready to beat boring cardio and kick your fat loss into overdrive?

Try this 28 KB “Training Camp” Challenge workout, then go sign up for the 28-day Extreme KB Cardio Conditioning Challenge at the link below:

–>> Extreme KB Cardio Conditioning

Kettlebell “Training Camp” Challenge Workout

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:

–>> Extreme KB Cardio Conditioning

–>> CLICK HERE to watch the video breakdown that shows you how to do today’s workout

1 Tip to Fix Your KB Cleans

Are your wrists getting banged up when you’re doing kettlebell cleans? Here’s a quick tip that might help:

Instead of casting the kettlebell too far out from your body, try facing towards a wall and getting as close as possible.

This will keep the arc of the clean tighter to your body, resulting in a smoother movement and less impact on your wrists.

Check out the video below for a breakdown of the drill – and have a great day!

-Forest Vance — head trainer @ KettlebellBasics 1-to-1 Remote KB Coaching for Men and Women Over 40

–>> https://www.youtube.com/shorts/9ADX0SV7x_I

Kettlebell Isometrics 2.0 question.

Kettlebell Basics reader William asks:

Hello, does the Kettlebell Isometrics 2.0 course that you offer for sale have a follow-along workout video?

The course does not have follow-along videos, BUT it has video breakdowns, like this one:

NEW VIDEO – sample KB Challenge Workout from Forest Vance:

-> https://youtu.be/TWH3Y0R8r00

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:

–>> Kettlebell Isometrics 2.0

-Forest Vance – KettlebellBasics.net – ForestVanceTraining.com

Kettlebell Bootcamp Workout [new video]

I have a special treat for you today!

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!

Watch the video below, then check out my newest training plan here -> 5×5 Program for Strength and Muscle – Kettlebell Edition (on sale this week)

-> Kettlebells for ABS – 45 Min Bootcamp Workout on YouTube

-Forest and the Team at KettlebellBasics.net

Kettlebell 5×5 – Free Sample Workout

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

Watch the video breakdown here: