300 Kettlebell Challenge Sample Workout

Like this workout? Join my NEW and UPDATED for 2023 28-day 300 KB Challenge here -> https://forestvance.lpages.co/300-kb-challenge-2023/

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!

Like this workout? Join my NEW and UPDATED for 2023 28-day 300 KB Challenge here -> https://forestvance.lpages.co/300-kb-challenge-2023/

-Forest Vance @ KettlebellBasics.net

The Start and Stop Swing: A Kettlebell Exercise for Strength

5×5 Kettlebell Method for Strength and Size – 28 day Challenge starts Monday 12.19.22 – click to learn more: https://forestvance.lpages.co/5×5-kettlebell-challenge-v2/

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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!

-Forest and the FVT Team at KettlebellBasics.net

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5×5 Kettlebell Method for Strength and Size – 28 day Challenge starts Monday 12.19.22 – click to learn more: https://forestvance.lpages.co/5×5-kettlebell-challenge-v2/

Snatch Technique for Over 40 + Need Your Help:

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?

-> Quick Favor + Free Gift

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! 🙂

-> Quick Favor + Free Gift

20-Minute Kettlebell Ladder Workout For A Full-Body Burn

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–>> KettlebellBasics Black Friday Sale

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:

–>> KettlebellBasics Black Friday Sale

– Forest and the FVT Team at KettlebellBasics.net

How Rucking With A Kettlebell Can Give You Incredible Cardio Workouts

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

*The backpack I use in the video is available for free at this link, just pay shipping: https://trk.knxtrk.com/SH56

I got turned on to the rucking thing a couple of years ago because I was looking for a way to get a workout similar 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 is actually a really great weight to use for this workout. Plus, 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: https://trk.knxtrk.com/SH56

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’re 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

The One Simple Tip That Will Improve Your Kettlebell Turkish Get Up

Now you can get a week of my “300” Spartan Kettlebell workouts FREE! – limited time only, click here now: https://bit.ly/300kb2free

When you’re doing kettlebell Turkish get-ups, do you make this mistake? Most people just try to grab the kettlebell from a lying position on their back to get it into the starting position. However, this puts the shoulder in a vulnerable position.

Instead, when you pick up the kettlebell to start a Turkish Get Up, roll to your side, use both hands, pull it to your body, roll to your back, and press it up safely to start.

There you have The One Simple Tip That Will Improve Your Kettlebell Turkish Get Up. Now you can get a week of my “300” Spartan Kettlebell workouts FREE! – limited time only, click here now: https://bit.ly/300kb2free

– Forest Vance Master of Science, Human Movement Kettlebell Expert Over 40 Training Specialist KettlebellBasics.net

4-Minute Kettlebell Tabata Workout

I have three new kettlebell and bodyweight tabata workouts for you to try.

*If you like today’s video, you can get my KettlebellBasics WODS – “Tabata Challenge” course FREE with your purchase of Hybrid Kettlebell Muscle! This offer is good for this week only. Details and order now at the link below:

-> https://forestvance.lpages.co/hybrid-kettlebell-muscle-2022-v2/

This workout style is based on one of the pioneer studies on HIIT training.

The great thing about this method is, with it, you can get a great workout in only four minutes time! All you need is a single kettlebell to do these sessions.

The way you do it is:

– 20 seconds of all-out intensity

– 10 seconds of rest

– Repeat for 8 intervals

Each of the sequences below can be an entire Tabata workout in themselves. Or, for a serious challenge, try them all in one session!

SEQUENCE ONE: One Hand Swings – Eight rounds of 20 seconds on – 10 seconds off. Do four rounds left / four rounds right; alternate hands each round.

SEQUENCE TWO: Squat to Overhead Press – Eight rounds of 20 seconds on – 10 seconds off. Do four rounds left / four rounds right; alternate hands each round.

SEQUENCE THREE: Burpees – Eight rounds of 20 seconds on – 10 seconds off.

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If you like today’s video, you can get my KettlebellBasics WODS – “Tabata Challenge” course FREE with your purchase of Hybrid Kettlebell Muscle! This offer is good for this week only. Details and order now at the link below:

-> https://forestvance.lpages.co/hybrid-kettlebell-muscle-2022-v2/

Cheers to your success! –

– Forest Vance – Master Trainer – Kettlebell Expert – KettlebellBasics.net

Kettlebells for Abs – “Royal Flush”

Like this workout? You can get a full week of my signature “300” Kettlebell Challenge course FREE for a limited time, click this link to download now – https://bit.ly/300kb2free

Kettlebells for Abs – “Royal Flush”

Do 3 rounds of the following:

5 One Arm KB Swings (right)

5 One Arm KB Swings (left)

10 Mountain Climbers (per side)

5 KB Cleans (right)

5 KB Cleans (left)

High Plank with 10 Shoulder Taps (per side)

5 KB Snatches (right)

5 KB Snatches (left)

#kettlebells #abs #workout #fitness

NEW VIDEO – 10 Minute Beginner Kettlebell Workout

10 Minute Beginner Kettlebell Workout – Kettlebell Basics

This 10-minute kettlebell workout is perfect for beginners. It includes a variety of exercises that will work your entire body and get your heart rate up. All you need is a kettlebell and a few minutes to get started!

Also, if you like this workout, you’ll LOVE my 28-day “300” Kettlebell Challenge! Check out a free week of the program for a limited time at this link – https://bit.ly/300kb2free

1 Tip for Reducing Kettlebell Low Back Pain

A common complaint for kettlebell users is back pain

While there are numerous potential causes, one of the most prevalent is incorrect form – in particular, swinging the kettlebell too low to the ground.

To fix this, keep the kettlebell close to your body as it swings back. The movement is similar to hike passing a football. Another great tip is to imagine throwing the KB through your stomach, and then getting the hips out of the way at the last minute. 

Watch the video demonstrating how to do this below:

In addition, be sure to check out my Lifetime Kettlebell Fitness 2.0 course for more instructional videos and a complete kettlebell training plan designed for people aged 50 and up:

Lifetime Kettlebell Fitness 2.0

Finally, if you’re already experiencing back pain, then it’s important to see a doctor or physiotherapist to get a proper diagnosis and treatment plan. In the meantime, you can try using ice or heat to relieve pain, and avoid any exercises that seem to make your pain worse.

– Forest Vance

Master of Science, Human Movement

Kettlebell Expert

KettlebellBasics.net