Just finished putting the finishing touches on a brand new kettlebell program … and I thought I’d share with you a sample workout routine from the plan.  Enjoy!

- Forest

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(click for a preview)

Lifetime Kettlebell Fitness Workout – Week Three

We’ll be building on what we’ve done so far and introducing your next foundational kettlebell exercise – the Turkish get up.

Warm Up

• Box Squat – 10-15 repetitions
• Hamstring/Hip Flexor Stretch Combo

Perform these two exercises back-to-back without rest; repeat the pair of warm-up movements twice without rest.

Workout

•Swings- 15-20 (two hand/one hand)
•’Active Rest’- :30
•½ Turkish get up – 3 ea side
•’Active Rest’- :30

Continue this sequence non-stop for 15 minutes.

Cool Down

5 minutes of static stretching – tight muscle groups only

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PS – Only three days left to take advantage of the fast action bonus (a free copy of my Easiest, Fastest Fat Loss Meal Plan Ever) … click the link below for more details:

Lifetime Kettlebell Fitness

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In part one of this “Kettlebell for Seniors” series, I outlined the benefits of kettlebell training for seniors and provided a sample KB workout …

(For the record, I also mentioned that I’m personally not a big fan of the term ‘senior’. The images it conjures up are far different than the folks in the 50+ age group that, for example, I’ve met and trained with at RKC events.  I have personal training and boot camp clients that defy ‘senior’ in every sense of the word.  And I certainly won’t be excited about being called a senior myself 20 or so years from now )

I still get emails almost daily, though, with questions about exercise progressions/regressions, modifications, technique pointers, etc. for this specific demographic … so I thought I’d put together a  list of the top 10 articles/videos/etc. on KettlebellBasics.net for seniors:

1. The Kettlebell Swing 

The most basic of HardStyle kettlebell moves – I start all of my kettlebell training clients, no matter their starting fitness level or goals, with some kind of variation of the swing.

2. The Turkish Get Up

Along with the swing, the TGU completes the core duo of HardStyle kettlebell moves.  This post includes a video showing the 1/2 get up as well … a valuable variation of the exercise when you’re just getting started.

3. A Beginner Kettlebell Workout 

Simple yet tough workout that incorporates the swing and TGU.

4. My Kettlebell Story

My personal story about how I got into kettlebell training, and how you can learn from the mistakes I made when starting out.

5. How To Select The Right Size Kettlebell

How to figure out the proper size kettlebell to start with.

6. The Kettlebell Squat 

The next kettlebell exercise you should learn after the swing and TGU.

7. Troubleshooting the Turkish Get Up 

A great post about common problems – and fixes – folks experience with the Turkish get up.

8. Perfecting Your Kettlebell Swing 

A post that breaks down your kettlebell swing form further, covers some common mistakes and how to fix them.

9. Kettlebell Workout For Seniors 

Part one of this series that details a kettlebell workout specifically designed for seniors.

10. Two Easy Exercise Mods For KB Beginners 

Examples of two exercise modifications/regressions for kettlebell beginners – with video.

In conclusion, there are some special considerations older people should keep in mind when training with kettlebells.  This post points you towards the best information on this blog on the topic of kettlebell training for seniors.

That’s it for now – have a great week!

Forest Vance, RKC II

PS - Stay tuned for more details about a complete kettlebell workout program I have coming very soon designed specifically for seniors … and make sure to sign up for my email list if you haven’t yet to get first news of when it’ll be available!

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It’s an interesting (but logical) phenomenon … I see very predictable movement problems and pain patterns with new kettlebell training clients.

For example, folks who sit all day – as in working at a desk job – typically have tight traps, pecs, shoulders and lats.

Folks who stand up for long periods of time at their jobs frequently have chronic back pain.

And folks who participate in endurance sports like running and cycling seem to have, among other things, a weak and neglected “core”.

This isn’t surprising, since many endurance sports essentially involve only straight ahead movement – movement in what we call the sagittal plane. (It’s also important to remember that the “core” referred to in this context not only includes your abdominals, but your hips, glutes, and middle/upper back muscles as well).

So here’s a kettlebell exercise that addresses these issues and is great for endurance athletes – it’s called the single leg deadlift:

Video Recap

Athletes that are involved in endurance sports like running and cycling – sports where you largely move through the sagittal plane – have specific muscles that typically get weak and neglected.

One great exercise you can do if you’re involved in these sports is the single leg deadlift (SLDL).  It’s a great move for strengthening your core, balance muscles, and glutes.

Start by doing a regular kettlebell sumo deadlift.  Keep in mind that the movement pattern for the one leg version is very similar.

Then progress to the SLDL.  Make sure that:

• You initiate the movement with your back leg
• Your hips stay square
• Your hips travel backwards as your body moves towards the ground

In conclusion, endurance athletes have special strength training needs. Kettlebells are a great tool to address some of these needs.  And the SLDL exercise covered in this article/video is a great kettlebell exercise for endurance athletes.

Keep training hard and talk soon -

Forest

P.S. The SLDL is just a starting point in your kettlebell training for endurance sports … for a complete and well thought-out workout program that takes on the movement and pain issues endurance athletes have and stops them in their tracks, click here ——>>kettlebell/body weight workout for endurance athletes

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Special announcement – massive website update!

Whether you’re brand new to KettlebellBasics.net or you’re a long-time and loyal reader, chances are you haven’t really seen all the site has to offer …

We’ve been working hard this week to organize and bring everything 100% up to date.  Getting around and finding everything you need to reach your kettlebell training goals should now be easier than ever.

To start, check out the new and updated About page – it outlines all the site has to offer – including now over 119 kettlebell routines, exercises, and videos.  Click the link below to go there now:

http://kettlebellbasics.net/about/

As you look around, another area I think you’ll really enjoy is the new and updated Kettlebell Routines section – it’s been our most popular post to date and now features over 40 free kettlebell routines!  Click the link below to check it out:

http://kettlebellbasics.net/2010/05/25/kettlebell-routines/

Thanks for your support and talk soon -

Forest Vance, MS, CPT, RKC II

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Whether you’re keeping track of rest periods between sets, the length of your entire workout, if you’re doing as many reps as you can in a pre-determined amount of time, or if you’re doing a specific interval method like the Tabata protocol, having a reliable and accurate way to time yourself is essential.

A simple stopwatch is one solution, but it doesn’t give you much flexibility, and it definitely leaves a few features to be desired.  The GymBoss interval timer is a nifty little device and offers a perfect solution.  Rather than list out all of the specific features and advantages it offers, I thought I’d just put together a list of seven cool kettlebell/ body weight/ conditioning GymBoss workouts you can try yourself … so you can get some new workout ideas and see how the timer works at the same time.

7 Great Kettlebell/ Body Weight/ Conditioning GymBoss Workouts

Having an accurate and reliable way to time your work/rest intervals during a workout is essential.  The GymBoss interval timer is a great solution … and the seven workouts in this article are a great starting point for your training efforts.

Keep working hard -

Forest

P.S. Signed up for my weekly kettlebell email newsletter yet?  You’ll get cool kettlebell training tips and tricks just like the ones in this article delivered straight to your email inbox every week when you do … PLUS a free copy of my Beginner’s Guide to Kettlebell Training … just drop your name and best email into the box at the upper right of the page to get it now.

P.P.S. The 10×10 Kettlebell Solution is now available on Amazon.com!  Grab your copy here:  The 10×10 Kettlebell Solution

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Merry Christmas!

As a gift for you this year, I’ve put together a special Kettlebells For Fat Loss plan.  Here’s a summary of what it includes:

The ’4 Step Kettlebell Success Formula’ video – learn the four key steps to kettlebell training success (and overall fitness, health, and well being), including the best way to set your fitness goals, how to formulate an effective training plan, and much more

Click Here For Your Complete Kettlebells For Fat Loss Plan

The 2012 Kettlebell/Body Weight Fat Loss Workout Guide - A complete four week kettlebell/body weight/conditioning workout plan that’ll get you on the fast track to fat loss

The Rapid Fat Loss Meal Planning Guide – All the diet info you need to reach your fat loss goals – includes planning guide and sample meal plan

Again, this program is totally free, and no email opt-in is required … it’s just my token of appreciation and way of saying thanks for a great year!

Click the link below to visit the download page now:

http://10x10kettlebells.com/2012quickstart/

Forest Vance, MS, CPT, RKC II

Don’t miss this cool kettlebells for fat loss plan I put together as a Christmas gift for you – click the link below to get it now:

http://10x10kettlebells.com/2012quickstart/

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You’ve just bumped up a kettlebell weight/size for your presses.  You’re getting stuck at a specific rep count and can’t seem to get any higher …

Or, maybe you’re going for a new personal best on the kettlebell press, but can’t quite press the next weight up.

If either of the above scenarios describe you, your press/re-clean technique could be the key to unlocking extra pressing power …

In a post earlier this year, I talked about how to boost your kettlebell pressing power using whole-body muscle tension techniques … this concept is a follow-up on that idea and will further help you get more out of your KB pressing.

The idea is that for light weight/high rep/lower intensity sets, you can do your presses right from the shoulder for reps.  However, for heavy weight/low rep/higher intensity sets, try re-cleaning the ‘bell between each rep.  This will allow you to use some of the kinetic energy you generate with the clean to assist in ‘boosting up’ your press.

It’s amazing the difference this technique (combined with the tension principles discussed in the article I’ve already mentioned) can make in your strength and overall rep totals.

Check out this video where I discuss the re-clean principle in more detail:

That’s it for today – a simple but very effective technique for boosting your kettlebell pressing power.  If you’re looking for that edge to press more weight and make faster progress, add it to your training technique arsenal and enjoy the benefits!

Keep training hard and talk soon -

Forest Vance, RKC II

P.S.  If you liked this post, you can get kettlebell tips like this one delivered straight to your email inbox every week when you sign up for my email newsletter … just drop your name and best email into the box at the upper right of the page to do so now.

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This Friday, the day after Thanksgiving, marks the unofficial start of the holiday shopping season … and there’ll no doubt be some fantastic deals.  But the best deals are always in limited supply, so being in top shape could mean beating fellow shoppers ‘to the punch’ and grabbing that flat screen T.V. or laptop computer at 80% off …

Don’t worry, I’ve created a special black Friday kettlebell workout to help you prepare.  You’ll practice grabbing an item off the high shelf, reverse jabbing a competing shopper behind you and more. Enjoy!

Black Friday Kettlebell Workout

• begin the workout with 5 mins. of foam rolling/joint mobility/dynamic stretching
• then, perform the following kettlebell and body weight circuit three times as fast as possible:

15 ‘High Shelf Reaches’ (single or double kettlebell thrusters)

5 ‘Get Up & Go’s’ (burpees + 10 yard sprints)

15 ‘Reverse Elbow Jabs’ each arm (kettlebell high pulls)

12 ‘Lunge & Grabs’ each leg (forward touchdown lunges)

• finish with 5 mins. of static stretching for tight muscle groups

Happy holidays, and don’t shop too hard -

Forest

P.S. Speaking of Black Friday, I’ll have a special ‘holiday fat zapper’ package going on sale for you this weekend … it’ll give you a simple, done-for-you blueprint to keep the pounds off during the holidays, workout and ‘holiday friendly’ meal plan included.  Keep an eye on your email inbox for details.

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Thanks again to everyone who participated in the give-away contest last week … you provided me with some great insights on the fitness goals you’re working towards and the frustrations you’re having in reaching them. In the coming weeks and months I’ll be working hard to help you move towards those goals more effectively and efficiently …

That being said, one of the most common frustrations I saw in the contest entry feedback was lack of time.

So in response, I’ve put together a simple 10 minute home kettlebell and body weight workout for you … check out the video below and then read the recap below:

Video Recap

• Start with a quick 2-3 minute joint mobility warm up
• Do 5 burpees
• Immediately follow the burpees with 15 kettlebell swings
• Repeat the sequence 4 times as fast as you can
• Finish with 2-3 minutes of static stretching

One of the biggest obstacles folks seem to have in reaching their kettlebell fitness goals is a lack of time. The home kettlebell (and body weight) workout in the video above is the perfect solution … you’ll get an effective full body workout in a short amount of time.

Keep training hard and thanks for reading -

Forest

P.S. If you liked this post, please make sure to sign up for the KettlebellBasics.net newsletter. You’ll get a free copy of my beginner’s guide to kettlebell training when you do so – just drop your name and best e-mail into the box at the upper right of the page get it now!

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Here’s an interesting story (that I’ve gotten permission to share) about a client who recently started my kettlebell boot camp.  It does a great job of illustrating why you need to include some heavy/strength – oriented lifting in your kettlebell workout programming:

This client – we’ll call her Sally for the sake of the story – thought she was in pretty good shape coming into my kettlebell boot camp class. She had been running consistently a couple of times per week, in addition to attending a boot camp that relied almost exclusively on bodyweight exercises …

At her first kettlebell class, I could see that she had a great base of conditioning to start. But when it came to any kind of heavy lifting, it was game over.  Her ‘strength base’, as they say, was nearly non-existent.

After about two months of integrating some heavier lifting into her workouts, she’s not only gotten stronger, but improved her conditioning-based body weight exercises as well – she can do almost twice as many push-ups, can hold her planks much longer, and can do some impressive lower body plyometric moves that were previously impossible.

This is a great story to illustrate the importance of heavy training in your workout program. You can’t rely on only doing conditioning workouts if you’re after balanced development.  And building that strength base will have positive carry-over to all other aspects of your training program.

So today I’ve got a basic kettlebell strength workout for you (this workout is actually part of my newly updated PreHab Revolution program). Start by watching the video and then read the recap below for all the workout details:

Video Recap

* Remember … heavy is a relative term. Meaning heavy for you is likely much different than heavy for the next guy/gal. The main point is that you’ll need to pick a weight that’s challenging for the prescribed set and rep range.

Heavy press – barbell bench press, barbell military press, double kettlebell press, etc. – 5 reps

Heavy squat – barbell back squat, double kettlebell front squat, etc. – 5 reps

Heavy pull – weighted pull up, double kettlebell swing, etc. – 5 reps

Perform exercises as a circuit, but rest 30 to 90 seconds between each exercise; rest 60 seconds and repeat sequence total of five times.

This basic kettlebell strength workout is great if you’re trying to ‘cover all your bases’ and mix some needed heavy lifting into your existing program. Performing this workout even once or twice a week will make a big difference in boosting strength levels and improving your overall fitness level. Train hard and talk soon -

Forest

Oh – and if you liked this workout, I think you’ll be interested in my new and improved PreHab Revolution program – click the link below to learn more about it:

http://nogymnoexcuse.com/prehabrevolution/

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