Category: Videos

New Video: 21-Min Legs/Cardio/Core KB EMOM (+ 3-for-1 “Kettlebell Power Pack” last call)

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*Before we dive in—quick heads up: my new Black Friday 3-for-1 Kettlebell Power Pack deal is ENDING! You get three kettlebell programs for the price of one. These plans are specifically designed for people who want to add strength and muscle with kettlebells in just 3-4, 20-30 minute workouts per week while taking it easy on their joints – and they’re ONLY available to folks who jump on this sale. Click here to grab the deal now!

Okay, now let’s get to today’s workout. It’s short, intense, and delivers results fast.

21-Min Legs/Cardio/Core KB EMOM

Here’s how it works:

Part 1: Kettlebell Swings

  • Do 10 kettlebell swings (any style: double-arm, single-arm, alternating).
  • Start a set at the top of every minute for 10 minutes. Rest for the remainder of the minute.

Optional: Take 1-2 minutes of rest after Part 1.

Part 2: Kettlebell Squats

  • Do 5 kettlebell squats (or 5-10 reps if using a lighter kettlebell).
  • Same format: Start each set at the top of the minute for 5 minutes.

Optional: Rest 1-2 minutes before hitting Part 3.

Part 3: Alternating Lateral Lunges + Dead Bugs

  • Alternate between:5 lateral lunges per side5 dead bugs per side
  • Complete 3 rounds of each (6 minutes total).

Quick, efficient, and done in just over 20 minutes. Try it and let me know how it goes.

This is exactly the kind of programming you’ll find in the Kettlebell Power Pack.

It’s the perfect chance to grab three kettlebell plans for the price of one —plans specifically designed for people who want to gain strength and muscle with kettlebells. But don’t wait, because this deal is only available to folks who buy during this sale. Click here to grab it before it’s gone!

–Forest Vance, MS – Owner, FVT Warrior Wellness — ForestVanceTraining.com – KettlebellBasics.net

New Video Alert: Kettlebell Drop a Size EMOM Challenge 2.0 – Workout 1, Week 2

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Got a fresh video up for you! This is a free taste of my “Drop a Size EMOM Challenge” series—if you’re ready to push your limits and see real results, check it out:

-> New Video Alert: Kettlebell Drop a Size EMOM Challenge 2.0 – Workout 1, Week 2

Here’s how it works: Set your timer to 60-second intervals. At the start of each minute, perform the exercise and reps below. Rest for the remaining time in the minute, then start the next set when the timer resets. After the sequence, take 60 seconds to rest, then repeat the whole thing three more times for four rounds.

The Workout:

  1. Two-Hand KB Swings – 20 reps (24k men / 16k women)
    Option to progress to one-hand swings for the last two rounds
  2. Bear Plank March – 12 reps per leg
  3. KB Goblet Alternating Reverse Lunges – 8 reps per leg (20k men / 12k women)
  4. Single Arm KB Rows – 12 reps per side (20k men / 12k women)
  5. Burpees – 8 reps

This is based on the “300” concept I’ve been evolving since 2010, inspired by the intense workouts that made 300 cast look like true Spartans. What started as an article has become the 300 Kettlebell Bootcamp: Pro Edition, a comprehensive program packed with client-ready workouts and support.

Want to take on the challenge? Check out the 300-rep KB Boot Camp Workout here!

And, if you’re looking for a personalized program, I’m also still taking on a few more clients for my 1-on-1 Fit Over 40 kettlebell program. Just reply with “I am” to get details.

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

KB Snatch + Double Burpee EMOM Workout

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One of the coolest things about kettlebells is how they can give you an amazing full-body workout, even when you’re short on time.

I’ve had days when my schedule was packed from morning till night, barely leaving any time to train.

But with kettlebells, even if I’ve only got 10 or 15 minutes, I know I can squeeze in a workout that hits every muscle group, gets my heart rate up, and leaves me feeling like I really accomplished something.

Take today’s KB Snatch + Double Burpee EMOM Workout as a case in point:

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KB Snatch + Double Burpee EMOM Workout

Set your timer for 10 minutes.

At the top of minute one, do five kettlebell snatches on your right side, then five on your left.

Rest until minute two starts.

When minute two hits, do five double burpees.

Rest until minute three starts.

Keep going back and forth like this, doing five rounds of each for a total of 10 minutes.

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What if you could get extreme fat loss and improve your endurance—all without punishing your joints?

Ditch the boring cardio and lose up to one full clothes size in just 28 days…all while protecting your body and joints—no matter your age! Join the 28-Day Extreme Kettlebell Cardio Conditioning Challenge at the link below:

→ 28-day Kettlebell Cardio Challenge

This program is a complete 28-day kettlebell journey designed to supercharge your cardio conditioning and ignite fat loss.

By committing just 20-30 minutes, 3-4 times a week, you can boost your cardio endurance and VO2 max by up to 20%—all while dropping a full clothes size!

And the best part? You’ll skip right over the injuries and wear-and-tear that can come from traditional cardio methods like running.

We’ll master key moves, combine them with body-weight exercises, and push through intense circuit-style workouts that will challenge and transform you.

But act fast—sign-ups are only open this week!

→ 28-day Kettlebell Cardio Challenge

— Forest Vance
Master of Science, Human Movement
Kettlebell Expert

ForestVanceTraining.com
KettlebellBasics.net

PS – When you join the Challenge, you’ll also get an awesome bonus stack, including:

  • Kettlebell Basics WODs – Tabata Challenge 2.0 Edition
  • 16/8 Carb Cycling Workshop with Forest
  • KettlebellBasics Swing Clinic – Workshop Recordings

Don’t miss out—secure your spot today:

28-day Kettlebell Cardio Challenge – https://forestvance.lpages.co/extreme-kb-cardio-conditioning-20/

NEW VIDEO – the Quarter Turkish Get Up

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If you are age 50+, want to eliminate the pain of getting older, improve your ability to do what you love, and feel up to 20 years younger, my Lifetime Kettlebell Fitness training plan is built SPECIFICALLY for you.

…and the Quarter Turkish Get up is a great example of a core kettlebell movement variation option we use in the program.

You see, the Get Up reigns supreme at building shoulders, hips, core, and more. It is, therefore, a very powerful tool for maintenance and improvement of your physical capacity.

However, the full Turkish Get Up can be challenging to master. That’s why starting with the Quarter Turkish Get Up—where you only train the first 1/4 of the movement—can be very beneficial.

Here are three tips to get it right:

  1. Correctly lift the kettlebell off the floor: Good form starts from when you pick up the kettlebell. The perfect exercise form will ensure that you prevent injuries and achieve your desired results most efficiently.
  2. Get yourself into the proper set-up/start position: Almost every exercise involves laying down a good foundation by assuming the right Start Position. This is important in laying the base for both a successful and safe execution of movement.
  3. Think “Roll,” Not “Sit Up”: Probably the most important thing to remember in the Quarter Turkish Get Up is that you are rolling, not just sitting up. This keeps the core really firing and saves your back.

Mastering the Quarter Turkish Get Up won’t just help you develop strength— it will also contribute to your health and physical capacity later on in life, promoting youth, and increasing your quality of life.

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With Lifetime Kettlebell Fitness, You Get:

  • Lifetime Kettlebell Fitness – 6-week program
  • Over 50 Kettlebell Revolution – 4-week program (free bonus)
  • CORE Kettlebell Workshop Videos (free bonus)
  • KB Body Revival – 4-week program (free bonus)

=>> Lifetime KB Flash Sale

And here’s to improving your ability to do what you love, eliminating the pain of getting older, and feeling up to 20 years younger!

– Forest Vance Master of Science, Human Movement Kettlebell Expert Certified Corrective Exercise Specialist KettlebellBasics.net

5×5 Kettlebell Challenge – Week 4 / Workout 1

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The original 5×5, a classic strength training protocol developed by Bill Starr in the 70’s is for building both strength and size through 5 sets of 5 reps on chosen exercises. This is a time proven way to build power and mass.

Now we’re going to give the 5×5 a modern twist with kettlebells –> 5×5 Kettlebell Method for Strength + Muscle

Here’s how you can do it:

5×5 Kettlebell Challenge – Week 4 / Workout 1

PART 1 – Do 5 reps of the first exercise. Rest 60-120 seconds. Do 5 reps of the second exercise, rest 60-120 seconds. Alternate between the two exercises for a total of 5 rounds. Once you can do 5 sets of 5 reps for each exercise, it’s time to progress – change your tempo, reduce rest time, choose a harder variation or increase the weight:

– Single / Double KB Press (5 reps per side) – Single / Double KB Swing (5 reps per side for single arm swings / 5 reps total for double swings)

PART 2 – Do 5 reps of the first exercise. Rest 60-120 seconds. Do 5 reps of the second exercise, rest 60-120 seconds. Alternate between the two exercises for a total of 5 rounds. Once you can do 5 sets of 5 reps for each exercise, it’s time to progress – change your tempo, reduce rest time, choose a harder variation or increase the weight:

– Single / Double KB Row (If no heavier weights are available, do 10-15 reps for rows) – Single / Double KB Squat

PART 3 – Do the following circuit with no rest between exercises. Rest 1 minute after the circuit. Do the circuit 2 more times for a total of 3 rounds, rest 1 minute between each round:

– Total Body Extension – 30 seconds – Push-up Plank – 30 seconds – Lying Bridge Hold – 30 seconds – Jumping Jack – 30 seconds

Watch the video that shows you how to do this workout here:

With the Kettlebell 5×5 Method you’ll use the classic 5×5 template but you’ll use kettlebell exercises which will help you gain strength and size, build your core, mobility and avoid injury all at the same time.

Learn more on the next page:

–> Kettlebell 5×5 – July 2024 “Lean and Jacked” Sale

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

Kettlebell Snatch – Spear Technique Tip

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Are your forearms getting bruised during kettlebell snatches?

When the kettlebell is at eye level, quickly spear your hand through the handle to avoid bruising your forearm.

Check out the video below for a more detailed description of how to apply this at your next workout:

28-day Drop-a-Size KB EMOM Challenge 2.0

If you love kettlebells and are over 40, this is for you.

Join my upcoming 28-day “Drop-a-Size” KB EMOM Challenge 2.0 and get the workouts, meal planning and accountability to:

  • Drop a size in 28 days
  • Do it with three or four, 20-30 minute KB workouts a week
  • Adjust the kettlebell workouts to suit any age or fitness level
  • Look forward to every fun, interesting, dynamic training session you complete
  • Challenge your body and be kind to your joints at the same time
  • Burn fat twice as fast in half the time
  • Boost your metabolism for 24 hours after your workout

Learn more and sign up at the link below:

-> 28-day “Drop-a-Size” KB EMOM Challenge 2.0

And hurry! We start July 1st.

-Forest and the Team at KettlebellBasics.net

New Video – the Kettlebell Plank Drag

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New Video – the Kettlebell Plank Drag -> https://youtu.be/mfjfTFsD-Mk?si=EngDcetJEbBra-Qv

*If you like this workout, you’ll LOVE my “12 in 12” lose-up-to-12%-of-your-bodyweight-in-12-weeks-challenge… and I’m still looking for a few more people to try 👉 KB 12 IN 12 CHALLENGE

The Kettlebell Plank Drag targets your abs, obliques, lats, and arms—but it’s crucial to do it right to reap all the benefits. Here are two essential tips to perfect your form:

1️⃣ Strong Plank Foundation: Begin in a solid plank with your body firm, hands directly under shoulders, and feet spaced between hip and shoulder width.

2️⃣ Control Rotation: This move is all about anti-rotation. Avoid letting your hips sway. Maintain a stable core, shoulders, and lower body throughout the movement to maximize effectiveness.

Add these techniques to your next kettlebell session to enhance your kettlebell plank drag form!

👌 🏋️‍♂️ Forest Vance, MS in Human Movement, Kettlebell Specialist, Over 40 Training Expert

🔗 KettlebellBasics.net | ForestVanceTraining.com

(video) Pull Up Form Tip – Eye Position

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Pull ups are one of the best all-around moves for increasing your upper body strength, and overall fitness level.

They are a natural movement pattern of human beings!, not to mention basic and old-school.

When it comes to cranking out more, small form tips like the one we cover in today’s video can make a huge difference.

Today’s tip is about your eyes – that is, where you are looking during the exercise – and how that impacts the position of the rest of your body during the movement, the muscles you end up activating, and the “rhythm” you get into during your set.

Watch the video, try the tip in your next pull up workout, and let me know how it helps!

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
KettlebellBasics.net

PS – If you’re stuck and can’t seem to make progress towards your pull-up goals, odds are you’re 
performing exercises that will NOT improve your ability to perform more pull-ups.

Exercises such as:

– Lat Pull Downs
– Band-Assisted Pull-Ups
– Machine-Assisted “Gravitron” Pull-Ups
– Bodyweight Rows

Do NOT have much, if ANY, carry-over to actually helping you to do more pull-ups.

(Don’t get me wrong – these are fine exercises in their own right, and I use them regularly in my programs!… it’s just 
important to know they they are not necessarily going to help you do more pull-ups, if that is your goal.)

If you want to improve your pull-ups, here’s what I recommend you try instead:

-> the “Physique Zero” Pull Up Progression Method

It’s called the “Physique Zero” Pull Up Progression Method, and it’s actually a free BONUS program you get when
you pick up a copy of the Physique Zero course.

Here’s how it’s set up:

1 – You “test out” at the beginning of the program. This helps you set a starting point, as well as a goal for 
the end of the routine.

2 – You pick the “phase” to start at, depending on if you are just getting started, more intermediate, 
or even more advanced. There are 10 levels total to progress through.

I followed a very similar routine, that used basically identical principles, to take my pull up total from 6
to 13 in about 10 weeks, leading up to the last Tactical Strength Challenge I competed in.

If you are looking to do more pull ups, this is a great resource I recommend you check out…
plus, you get a full at-home bodyweight strength program to go with it!

Details and order now at the link below:

-> “Physique Zero” Pull Up Progression Method + Full 12-week Bodyweight Strength plan

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

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

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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

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-> 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