“Kettlebell Hacks” [new video course, free this week]

Our new “Kettlebell Hacks” video course is LIVE, and it’s 100% free this week at the link below:

-> “Kettlebell Hacks” [new video course, free this week]

This is a short (but POWERFUL!) home-study course where you’ll discover three specific drills you can use to rapidly master the swing, clean, and snatch.

Inside, you’ll learn:

1 – The “Towel Swing” – Use this technique to fix one of the MOST common kettlebell swing mistakes, instantly

2 – The “Arm Pin” – Avoid smashing your arm and bruising your wrists with this sneaky trick

3 – Best of all, you’ll learn a simple four-exercise progression you can use to finally master the kettlebell snatch

Click the link and enter your best email below for instant access – it’s free:

-> “Kettlebell Hacks” [new video course, free this week]

– Forest Vance
Kettlebell Expert
Over 40 Training Specialist

KB Workouts for People Over 40 (video)

My “KB Fit Over 40” program could be a PERFECT fit if you are looking to add some structure around your workouts and nutrition, keep stress levels down, and get in shape without getting injured.

Click the link below, fill out the interest form, and I’ll get back to you ASAP:

-> http://bit.ly/kbfitover40forest

Look forward to hearing from you! –

– Forest Vance
Kettlebell Expert
Over 40 Training Specialist

Bodyweight-Only Metabolic Cardio Workout (for your kettlebell “off-days”)

“Metabolic Cardio” is a concept from the Metabolic Stacks program we’ve been talking about for the last couple of days. It’s the PERFECT activity for days between your kettlebell workouts.

Metabolic Cardio is something you can do on the days in between your workouts. It’s simple, easy to do, and is highly recommended for the following reasons:

— Increased activity level (more calories and fat burned)
— Decreased appetite
— Encourages blood flow to help with recovery between your main workouts

Here is a sample of what one of these sessions looks like:


Bodyweight “Metabolic Cardio” Workout

*Full exercise breakdowns with video demos can be found HERE

Do the following circuit up to 4 times, resting as shown. However, rest more if needed based on your fitness level. For example, 15 secs of work followed by 15 secs of rest.

— Skater Hops (20 secs), rest 10 secs
— T Push-ups or Kneeling Push-ups (20 secs), rest 10 secs
— Jumping Jacks or Modified Jumping Jacks (20 secs), rest 10 secs
— Plank (20 secs), rest 10 secs


Brisk, but Comfortable Activity for 20 minutes (Walking, Biking, Elliptical, etc.)


Now the full Metabolic Stacks program features a blend of Metabolic Resistance Training, Metabolic Conditioning, and a Metabolic Finisher, for safe and effective “stack” workouts. There are joint-friendly, beginner, and ZERO-equipment options built in. And you only need about 30 minutes, 3 times a week to get great results! Check out the full “Metabolic Stacks” program here:

-> Metabolic Stacks

…and here’s your continued success!

-Forest and the Team @ KettlebellBasics.net

New Video: Kettlebell Clean and Press Technique, Part 2 – the Drop

Got a new video for you to check out in our kettlebell clean and press technique series!

In part one of this series, we talked about the importance of proper grip when performing a kettlebell clean and press. We review this at the beginning of today’s video.

What’s called “the drop” is the main portion of the kettlebell clean and press exercise that we cover in today’s training segment. You’ll learn how to quickly and easily master this portion of the exercise. I also cover some common mistakes that people make, and some simple drills to address them.

If you liked this video, you can get a full week my “300” KB Challenge program for free at https://bit.ly/300kbchallengesample

Here is to your continued kettlebell training success!-

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

“300” – 28 Day KB Challenge – BENCHMARK WORKOUT

“300” – 28 Day KB Challenge – BENCHMARK WORKOUT

Our 28-day 300 KB Challenge 2.0 officially starts today! Thought you might be interested to get a sample of one of the workouts:

“300” – 28 Day KB Challenge – BENCHMARK WORKOUT

Note: Be sure to record the weight used for each move and the total time it takes you to complete this benchmark workout with proper form. You will retest at the end of this 4-week challenge.  

1 – KB Snatch to Rack Squat – 10 each side (Women:12k+,Men: 20k+)

2 – Push-ups – 20

3 – Rear Lunge to 1-arm Press – 10 each side (Women:12k+,Men: 20k+)

4 – Half Burpee to Gorilla Row – 10 each side (Women:16k+,Men: 24k+)

5 – KB Plank Drag – 10 each side (Women:12k+,Men: 20k+)

Complete 5 rounds


Info on the 300 KB Challenge 2.0 and sign up at the link below:

-> 300 KB Challenge 2.0

The program is designed to help you build that functional, lean, athletic, “Spartan” body – with just a couple of kettlebells and 3-4, 20-30 minute workouts per week.

One thing that makes this program unique is that you’ll have a group that you are going through the Challenge with so that you have accountability, support, and motivation to succeed.

I give you a free bonus bodyweight training program (No Gym? No Excuse!) when you sign up, so that you can do the Challenge even if you don’t have access to kettlebells!… and I also give you a free copy of my Athletic GAINZ diet plan, because we know that workouts to change your body composition and overall fitness HAVE to be accompanied by proper nutrition for the best results.

However, we officially start the Challenge today, so if you want to join us, you’ll want to sign up ASAP so that you can get the workouts and start planning for maximum success! 

-> 300 KB Challenge 2.0 – starts Monday, March 15th!

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

“Circuit City” – 15 min KB/BW Burner

Got POWERFUL fat-burning kettlebell workout for you to try today.

This is a workout from my No Gym? No Excuse! program, available FREE for a limited time when you sign up for the 28-day “300” KB Challenge at this link -> https://bit.ly/3l8ESa8

“Circuit City” – 15 min KB/BW Burner

Perform each exercise for 40 seconds of work. Rest 20
seconds between exercises. Rest 40-60 seconds between rounds. Complete
3 rounds:

1 – BW Sumo Squat OR add a KB in goblet position to up intensity (recommended weight: Women:12k/16k+, Men: 20k/24k)
2 – Pike Pushup OR 1-arm KB Press – Switch sides at halfway (recommended weight:8k
women / 16k men)
3 -1-arm KB Swing (16k women / 24k men) OR Single leg touchdown
(switching half-way on either)
4 -Negative Pullups OR Isometric inverted row
5 – Slow Mountain Climber


I just added my No Gym? No Excuse! 2.0 program as a free bonus for when you sign up for the upcoming “300” 28-day KB Challenge -> https://bit.ly/3l8ESa8

Now, you’ll have the full kettlebell workouts you need to build a lean, functional, athletic physique… PLUS a full minimal/zero-equipment program to go with it! Learn more and get instant access here -> https://bit.ly/3l8ESa8

Cheers to your continued kettlebell success! –

-Forest Vance, Master of Science in Human Movement, Kettlebell Expert and Over 40 Training Specialist

New Video: 9 Minute Kettlebell Rack Carry – Push Up – Sprint Finisher

Got a new video up for you to check out!

This is a kettlebell rack carry + push up + sprint “finisher” that you can add to the end of your workout to burn some extra fat and kick your metabolism into overdrive.

Watch the video HERE, give the sequence a try, let me know what you think.

And don’t forget to sign up for our upcoming 28-day “300” KB Challenge for men and women over 40 at the link below. We start this coming Monday, March 15!

-> “300” KB Challenge for Men and Women Over 40

-Forest and the Team at KettlebellBasics.net

No-Frills 300 Rep KB Challenge Workout

No-Frills 300 Rep KB Challenge Workout

Four rounds for time of:

— 14 KB snatch (7 per side) (16k women / 24k men)
— 12 diamond push ups
— 10 KB tactical lunge (10 per side) (12k women / 20k men)
— 14 Australian pull ups (same as inverted or recline rows; your body is horizontal, “down under” the bar)
— 25 power jacks (like a jumping jack, but drop into a squat at the bottom of each rep)

Like this workout? Stay tuned, the 28-day “300” Kettlebell Challenge 2.0 opens for registration later this week!

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

NEW VIDEO – Kettlebell Clean and Press Technique, Part 1

Kettlebell Clean and Press Technique – Part 1

This is part one in a new video series where I am going to break down kettlebell clean and press technique.

Today, we cover the first thing you must master – the grip!

Hope it helps.

If you like these tips, you can also get a full week my “300” KB Challenge program for free (for a limited time) at this link:


– Forest at KettlebellBasics.net

[video] 3-min Fat Burning Stretch Routine

Check out this sample routine from Metabolic Stretching!

These are simple stretching exercises – combined into a powerful movement sequence that you will actually enjoy doing! – that burns fat in the process:

3-min Fat Burning Stretch Routine

Do each movement for 15-seconds; no rest between moves; modify for your fitness level, but try to move at a brisk pace:

– Arm Swings

– Arm Circles

– “Low/High” Swings

– Body Rotations

– “Cherry Pickers”

– Reverse Windmills

– “Field Goal Kicks”

– Butt Kickers

– 3-Way Lunge


If you’re looking for a routine to do at home…

…and you want something low-impact, easy on your body, that you can start right away…

…that would both improve your flexibility, AND burn fat, AND build strength, all at the same time…

Check this out:

=> Metabolic Stretching

…and enjoy today’s 3-min Fat Burning Stretch Routine!

-Forest and the Team at KettlebellBasics.net