KB/BW “Hybrid Strength” – Free 6-Week Training Plan

Most people I find just want to be ready to rock and in good shape, all the time.

They want to be able to lift some decent weight, or play a pick up game of basketball, or go for a run and feel good… and not kill themselves in the process.

I’m guessing this might be along the lines of goals you have for yourself as well?

A big challenge folks seem to have though with this, is with the STRENGTH part. Particularly if they are working out at home, with minimal equipment etc.

They would like to do some traditional barbell-based training for example, but it’s just not feasible. They don’t have the time to drive to the gym and use the set up there, or the space or extra funds to set something up at home.

(Or maybe your gym is even closed due to current restrictions around the pandemic.)

So I’ve come up with this 6-week program designed to help you get STRONG – using nothing but a single KB and your own body weight!

It’s called KB/BW Hybrid Strength.

And you can get it right now 100% FREE, when you pick up up a copy of Fire Breather at the link below:

=> KB/BW “Hybrid Strength” – Free 6-Week Training Plan

You’ll end up with a killer cardio-focused plan you can use to improve your conditioning and burn twice the calories…

…PLUS you’ll have a new 6-week KB/BW training plan that pairs with it perfectly to get STRONG, any time, any place, with just a couple of KBs and your own bodyweight.

Get your free copy now at the link below:

=> KB/BW “Hybrid Strength” – Free 6-Week Training Plan

And here’s to getting in top shape during the lockdown!

-Forest Vance
KettlebellBasics.net

new 5-week HIIT/conditioning program

Start “breathing fire” with this new 5-week training plan: https://bit.ly/firebreatherz

Designed to be added to your existing strength training routine.

Participants in the “beta group” improved their cardio AND slashed bodyfat, all at the same time.

Special sale price, save 55% this week only. Details and grab your copy now here: https://bit.ly/firebreatherz

…and in five short weeks, you’ll be BREATHING FIRE!

-Forest

“Fire-Breather” Next-Level Conditioning Workout

Well, here in California, we just got news that we have to shut down our gym, AGAIN.

Good news is, the weather here is pretty good, so we can move a lot of our training outside, and keep things going.

If gyms are closed where you are too… or, if you just like the idea of training outside… thought it would be good timing to share this:

*Sample from my new “Fire-Breather” conditioning program coming out this week, stay tuned:

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“Fire-Breather” Next-Level Conditioning Workout

Set your timer for 60 minutes.

You can walk. You can jog. You can run. Do the intensity that is right for YOU.

Important thing here is that we are trying to keep your heart rate between 130-150 beats per minute. Use a heart rate monitor or manually count using the method below (see full course for explaination, stay tuned).

Another thing that you can try, that I have personally had GREAT success with, is the “run-walk-run” method. (Full course will have link to PDF on how to do this properly.)

THEN – every 5 minutes, you are doing to stop and do:

  • :30 high plank hold (on minute 5, 20, 35, 50)
  • 10 burpees (on minute 10, 25, 40, 55)
  • 15 bodyweight squats (on minute 15, 30, 45)

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Imagine taking your cardio conditioning to the next level, and burning a TON of extra calories in the process.

Imagine a complete 5-week program to help you do this, that you can BOLT ON to your existing strength routine.

That’s EXACTLY what the “Fire-Breather” program is all about.

Stay tuned, it’s coming out later this week!

To your continued success

-Forest Vance
KettlebellBasics.net

💪 [guest post] 500-Calorie Bodyweight Workout for Women 👩

*Today’s article is a guest post from my friend Kate Vidulich, BSc, ACSM, Master CTT!

This workout burns the equivalent of:

  • 2 large slices of pizza
  • 13 Girl Scout cookies
  • 3 bowls of cereal

No kidding, your pants will get loose just looking at it. 😉

Workout C from 1,000 Calorie Fat Loss Accelerators

Dynamic Warm Up

  • No rest between exercises
  • 30 seconds rest at the end of the circuit
  • Repeat for 2 rounds

1A) Squat with T-Squeeze x 30s
1B) Glute Bridge x 30s
1C) Mountain Climbers x 30s
1D) Stick Ups x 30s
1E) Jumping Jacks x 30s

FLA: Fat Loss Accelerator

  • 30 seconds per exercise
  • Rest 15 seconds between exercises
  • Repeat for 3 rounds

2A) Cross Body Mountain Climbers
2B) Reverse Lunge with Bicep Curl
2C) Walkouts
2D) Jumping Jacks

Take a 60 second break and then move on to MRT.

MRT: Metabolic Resistance Training

  • No rest between exercises
  • 45 seconds rest at the end of the circuit
  • Repeat for 3 rounds

3A) DB Romanian Deadlift x 8
3B) T-Push Up x 12
3C) Offset DB Step Up x 15

MDT: Metabolic Density Training

  • 20 seconds per exercise with 10 second rest = 1 round
  • Do all rounds of the exercise before moving to the next
  • Do not rest between exercises

4A) Inverted Rows – 4 rounds of 20-10
4B) Total Body Extension – 8 rounds of 20-10
4C) Push Ups – 4 rounds of 20-10
4D) Jump Rope – 8 rounds of 20-10

But wait… you’re not done yet.

There is another quick metabolic density Accelerator to finish your workout with a bang to keep metabolism cranking until Christmas.

It’s on page 10 of the Intermediate program from 1,000 Calorie Fat Loss Accelerators System here:

=> 1,000 Calorie Fat Loss Accelerator Workouts

You’ll also discover new bodyweight moves that burn more calories like:

  • Sprinting Walkout on page 12
  • Cross Spider Plank on page 7
  • Burpee T-rotations on page 17

You will find these unique hybrid exercises in the 1,000 Calorie Accelerator Challenges manual, that you’ll get as a FREE bonus.

And don’t worry, if you’re a beginner, I have you covered, too. You’ll start off with non-impact exercises, burning 300 calories a workout, then 500 calories (like
the workout above)….

… then BOOM! You’ll progress faster than ever to burn a whopping 1,000 calories a day.

=> This is how you can burn 1,000 calories a day

Now you can enjoy your favorite weekend foods without the guilt.

-Kate Vidulich, BSc, ACSM, Master CTT

[video] the Kettlebell Press

The kettlebell press.

With regular practice of the move, you’ll increase the strength of your, shoulders, upper back, chest, triceps, abs, and more!

Here’s how to do it right:

– Clean one ‘bell to the rack position at the shoulder

– Press the weight upward with the knees locked

– Lock your elbow and pause with the weight motionless overhead

– Working in the same line of action, actively pull the weight back down to the racked starting position

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

Squats are NOT bad for your knees; here’s why…

Myths quickly spread in the gym.

One of those common myths is that squats are bad for your knees.

But some recent research would contradict this idea.

Two large reviews looked at the impact of exercise on knee joints (see link at the bottom of this article).

And the big conclusion was that joint-loading exercises do not harm knee cartilage.

Here are some additional tips to make sure you’re on the right track:

1 – Squatting with good form is very important. A lot of people go wrong here, and blame the exercise… but it’s really because, well, you don’t know how to do it right. Check out the resources below for help.

2 – You have to work up to doing squats with full depth. If you haven’t squatted to full depth for a long time, build slowly and work towards it over the course of weeks and months. It takes a new client many times months at FVT to build up the leg strength, core strength, and flexiblity to be able to squat to full depth. If they have knee issues, sometimes they never squat to parallel. And that’s cool too! Do what’s right for you.

3 – Work up the volume slowly as well. Don’t come in day one and do hundreds of squats, and then complain that your knees hurt the next day, and never do them again. Do a few sets of low reps at first, and slowly build from there.

Don’t miss my friend and colleage Todd K’s “Feel Good Knees” course if you’re looking to strengthen your knees, prevent pain, and more – it’s on sale this week at this link: https://bit.ly/feelgoodknees4

RESEARCH REVIEW: JOINT-LOADING EXERCISE IMPACT ON KNEE CARTILAGE – https://pubmed.ncbi.nlm.nih.gov/29934429/

20-minute LOW IMPACT kettlebell HIIT workout

One of the great things about kettlebells is that you can jack your heart rate up FAST…

…burn a TON of calories in a short amount of time (like in the study linked at the bottom of this article – participants burned 20.2 calories per minute, the equivlent of running at a 6-minute mile pace!)…

…and you can do it in a LOW IMPACT way, without a lot of the running and jumping moves you find in a lot of the HIIT workouts these days.

Try this LOW IMPACT kettlebell HIIT workout, pulled from week 1 of our 28-day KB EMOM Challenge:

*if you want to join the Challenge, I am going to make a special exception and extend the sign up period through tonight at midnight. Due to the Holiday weekend, we are hearing from multiple folks who were off their computers or phones over the weekend and are just learning of the Challenge today. But this is a one-time extension, and that will be it. Details and grab your spot now at the link below:

=> 28-day KB EMOM Challenge 2.0

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EMOM = At the top of each minute you will complete the reps listed. Whatever time is left in the minute is your rest and transition time.

Complete each exercise 1 time before resting 1 minute and repeating.

1 – KB Goblet Bulgarian Split Squat – 5/ea (Women: 12k+, Men: 20k+) Modify with Goblet Split Squat if you do not have a box.
2 – 1-Arm KB Overhead Press – 5/ea (Women: 12k+, Men: 20k+)
3 – KB Clean to Rear Lunge – 6/ea (Women: 12k+, Men: 20k+)
4 – Negative Pull-ups, 4 count lower – 5/ea OR Negative Recline Rows, 5 count lower – 10 OR Negative 1-Arm KB Row, 5 count lower – 8/ea

FINISHER – Time + Reps. At the top of each minute, perform the timed exercise, finish the minute with the repped exercise. Your rest is whatever time is left in the minute. Complete 3 rounds of each superset. Rest 1 minute before moving to the next superset.

Superset 1 – Hollow Hold – 30 seconds + Plank Jacks – 20
Superset 2 – Squat Hold – 30 seconds + KB Swings – 15 (Women:16k+, Men: 24k+)

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If you want to see a full video demo of this workout, I actually put it up on the KB Basics FB page, feel free to pop over there and check it out.

And if you want to join the Challenge, I am going to make a special exception and extend the sign up period through tonight at midnight. Due to the Holiday weekend, we are hearing from multiple folks who were off their computers or phones over the weekend and are just learning of the Challenge today. But this is a one-time extension, and that will be it. Details and grab your spot now at the link below:

=> 28-day KB EMOM Challenge 2.0

To your continued success –

Forest and the FVT Team

PS – Link to the kettlebell study referenced in today’s article: https://www.prnewswire.com/news-releases/american-council-on-exercise-ace-study-reveals-kettlebells-provide-powerful-workout-in-short-amount-of-time-83876187.html

“Freedom from the Gym” 4th of July Workout [get strong with no weights]

Happy 4th of July!

To celebrate, I bring you this special “Freedom from the Gym” 4th of July Workout.

You’ll get strong, with no weights.(Just like with my Bodyweight Strong program, now FREE when you sign up for the Kettlebell EMOM 2.0 Challenge by tomorrow at midnight: 28-day EMOM Kettlebell Challenge + Bodyweight Strong)

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“Freedom from the Gym” 4th of July Workout [get strong with no weights]

(exercise pair one)

— one arm push up – hands elevated on bench OR standard one arm push up – 5 per arm
— vertical jumps (go for max height; rest about 5 seconds between reps) – 8

Do four sets total of each exercise. Rest about one minute between exercises – but remember, get mostly recovered before the next set.

(exercise pair two)

— Bulgarian split squat – 10 per leg
— Tactical pull up – 1 to 10 reps (depends on strength level) OR 8-15 recline rows

Do four sets total of each exercise. Rest about one minute between exercises – but remember, get mostly recovered before the next set.

(exercise circuit / finisher)

Do these exercises circuit style. Each exercise is to be done continuously or 35 seconds; take 5 seconds or transition between exercises and rest for about 30 seconds at the end of the circuit. Repeat the circuit three times total.

– Power jack
– plank hold
– reverse overhead lunge
– x body mountain climber
– run in place

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Learn the little-known secrets for gaining strength and mass with bodyweight only training, when you get Bodyweight Strong FREE, this weekend only: 28-day EMOM Kettlebell Challenge + Bodyweight Strong

Have a great Holiday –

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

[video] Kettlebell Waiter’s Walk

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

Kettlebell EMOM Finisher

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 💪