15 Min KB/Bodyweight AMRAP Circuit

AMRAP means “as many rounds as possible”, and is a perfect format for building intensity, conditioning, endurance and mental toughness into your workouts.

We use the format for lots of workouts in Over-50 KB Revolution.

Here’s how AMRAP works:

You have a certain number of reps of each exercises to complete in every set before moving onto the next.

Once you have completed the prescribed number of exercises and reps of each, you go back to the start and begin again. That counts as one round.

The goal is to perform as many rounds as possible in the given time.

AMRAP workouts are very intense, and very time efficient.

They are also very scalable for different fitness levels, because you can take it a little slower if you are just getting back into things, or you can really push the pace if you want a harder workout.

Finally, they are great because you can integrate all kinds of different exercises, and structured properly, they can give you a perfect mix of strength and endurance-type training.

Ready for a sample workout using the AMRAP format?

Check it out:

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15 Min KB/Bodyweight AMRAP Circuit


workout in the style of – Over 50 KB Revolution

MAIN CIRCUIT – AMRAP in 15 minutes. Perform as many rounds of the following as possible in 15 minutes, resting as needed to maintain proper form:

1 – KB tempo Goblet Squat (3:1:3) – 10
2 – Paused Push-ups – 10 (Paused and hands elevated if beginner)
3 – KB Swing – 15
4 – Reverse lunges – add a kettlebell in suitcase position, holding KB on the same side as your moving leg – 8 per side
5 – Plank kick Through – 8 per side

*check out the full Over 50 KB Revolution course for full descriptions / breakdown videos of each exercise

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Give that one a try, let me know how many rounds you can get in 15 minutes.

If you enjoy the workout, I also have some exciting news:

We are expanding at FVT, by moving our offices and current studio into a larger, unified space.

And to celebrate, I am having a sale 😉

When you get our flagship Over 50 KB Revolution course, you will also receive my Bodyweight Strong course free.

Bodyweight Strong is a bodyweight-based strength program that is perfect for over-50s, because you can gain real strength and lean muscle, while improving your core and boosting mobility, all at the same time.

Plus, it pairs perfectly with my Over-50 KB Revolution course.

Check out the details at the link below:

-> Bodyweight Strong + Over-50 KB Revolution 2-for-1

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

15-Minute “Lifetime Kettlebell” Workout [Free Sample]

Kettlebells are an incredible way to build muscle, improve your balance, and increase your flexibility. 

That’s why they’re perfect for people of all ages and fitness levels!

Today, I’m excited to share a sample 15-minute kettlebell workout that’s ideal for getting started.

Grab a kettlebell, and let’s do this:

15-Minute “Lifetime Kettlebell” Workout [Free Sample] – from Over-50 KB Revolution

Perform as many reps as possible for each exercise in 30 seconds. Rest for 30 seconds between moves and take a 1-minute break between rounds. Complete 3 rounds in total:

  • Two-Hand Kettlebell Swings
  • 1 + 1/2 Split Squat (30 seconds per side)
  • Single Arm Kettlebell Swings (15 seconds per side)
  • T Push-Ups
  • Hand-to-Hand / DARC Kettlebell Swings

Believe it or not, we can keep training hard as we age! We just need to be a bit smarter about it. Working out the same way we did in our 20s can lead to injuries. Considerations such as:

  • Work-rest ratio
  • Balancing work for all muscle groups over the day/week/month
  • Overall workout volume
  • Proper form

Today’s workout is a perfect example of incorporating these principles to help you stay active, eliminate the pain of aging, and feel up to 20 years younger! If you enjoy it, be sure to check out the full Over-50 KB Revolution plan – it’s on sale this week:

-> Over-50 KB Revolution (Flash Sale)

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

4 Stretches to Reduce Back Pain in 2-7 Minutes

Disclaimer: I am not a medical professional. This information is for educational purposes only and should not be considered medical advice. Please consult a healthcare provider before beginning any new exercise or stretching routine.

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As we get older, those aches and pains can start to creep in. To keep your back in top shape, here are four quick stretches that can reduce back pain in 2-7 minutes and keep you moving strong:

  • Single Knee-to-Chest Stretch:
    • Description: Lie on your back, bring one knee towards your chest, and hold it with both hands.
    • Duration: Hold for 15-20 seconds per side, repeat 2-3 times.
  • Lumbar Rotation Stretch:
    • Description: Lie on your back with knees bent and feet flat, then lower both knees to one side while keeping your shoulders on the floor.
    • Duration: Hold for 15-20 seconds per side, repeat 2-3 times.
  • Piriformis Stretch:
    • Description: Lie on your back, cross one ankle over the opposite knee, and gently pull the uncrossed leg towards your chest.
    • Duration: Hold for 15-20 seconds per side, repeat 2-3 times.
  • Child’s Pose:
    • Description: Kneel on the floor, sit back on your heels, and stretch your arms forward while lowering your torso to the ground.
    • Duration: Hold for 15-20 seconds, repeat 2-3 times.

Check out the next page for full form breakdowns on these moves (and many more) –>> 10-min AM Routine for Back-Neck-Sciatica Relief

Incorporate these stretches into your daily routine to help alleviate back pain quickly and effectively!

— Forest Vance
Master of Science, Human Movement
Corrective Exercise Specialist
Over 40 Training Expert
ForestVanceTraining.com
KettlebellBasics.net

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10-min AM Routine for Back-Neck-Sciatica Relief

If your back, neck, spine, or sciatic nerve gives you trouble, this program can help:

-> 10-min AM Routine for Back-Neck-Sciatica Relief

Now, just to be clear, today’s message is not a substitute for medical advice. However, for many people, a daily AM routine like this one, which improves mobility, strengthens the core, and enhances overall movement, can be a tremendous addition.

Personally, when I started incorporating movement work and specific core strengthening into my daily routine, it was a real game-changer. I struggled for years with knee, back, and shoulder pain. I consulted countless doctors, physical therapists, massage therapists, athletic trainers, strength coaches, and more.

All of these professionals were incredibly helpful and played a key role in mostly eliminating my chronic pain. However, I must say that a daily routine similar to the one linked below has also helped as much as anything else I’ve done:

-> 10-min AM Routine for Back-Neck-Sciatica Relief

If your back, neck, spine, or sciatic nerve gives you trouble, this program is definitely worth checking out!

Lose 12% in 12 Weeks with Kettlebells – Last Call

This is your last call for my “Lose 12% of your Bodyweight in 12 Weeks with Kettlebells” transformation program.

Check the document linked at the bottom of this email for more info and to sign up.

If you are aged 40 and up.. and if you are looking to rapidly lose body fat and gain new lean muscle using 3-4, 20-30 minute kettlebell workouts from home each week.. this program is designed specifically for you.

In case you missed any of the info I’ve shared on this program over the last couple of days, here is what you get with this program:

1 – The complete nutrition blueprint, customized to you

I have been working on these as they’ve been coming in over the last week. They are a LOT of work because the plans are customized to each person!… but that’s why they work, because I take YOUR specific calorie requirements, macro needs, food preferences, preferred meal timing, and much more, all into consideration.

Here is a sample of what one of these customized meal plans would look like: https://archive.aweber.com/awlist6203988/MFELs

2 – A full 12 weeks of daily kettlebell workouts

When you sign up, I give you a full 12 weeks of the exact kettlebell workouts to do to lose up to 12% of your bodyweight. All you have to do is log into my app, watch the quick video breaking down your workout for the day and/or read over the details, then mark “complete” when you’re done to keep you accountable and on track!

Plus, I’m always there if you need help with exercise subs, form tips, or anything else!

Here is a sample of what a workout in the program might look like: https://archive.aweber.com/awlist6203988/JALns

3 – Access to Saturday Kettlebell Strength Camp series (runs month of June and July 2024, Saturday mornings at 8 am CST) live, real-time kettlebell workouts with Forest and team (live or recorded)

This is a fun way to attend some live workouts with me and/or my team and keep you motivated and working towards your goals! Folks who are signing up for this program individually will be paying $99, you get it FREE as part of your registration.

4 – Physical copy of Forest’s CORE Kettlebell Challenge book shipped to you (free shipping within the continental US)

This is just an extra little freebie bonus as my way of saying thanks – this is a $25++ value when you factor in shipping, I’m picking up the tab for free when you sign up right now today.

Here are the rest of the details and the sign-up link for the Challenge: https://drive.google.com/file/d/14e6d7jog_1zaInM_X3Gt3xnV_Kb41qqr/view?usp=sharing

Questions? Concerns? Reply directly to this email and I’m happy to help.

Look forward to working with you on this!

-Forest @ KettlebellBasics

Mother’s Day 300 KB Challenge

Happy Mother’s Day!

What better way to celebrate than with the Mother’s Day 300 KB Challenge?

Let’s dive into the action:

Mother’s Day 300 Kettlebell Workout

Complete this circuit twice, taking breaks as needed to maintain form. Aim to finish as quickly as you can while performing a total of 300 reps:

  • 30 Kettlebell Swings
  • 30 Push-Ups
  • 30 Kettlebell Rack Lunges (15 per side)
  • 30 One-Arm Kettlebell Rows (15 per side)
  • 30 Burpees

Challenge for Strong Moms:  Recruit your family, see if they can keep up!

Last-Minute Gift Idea for Strong Moms: Still need a gift? Consider enrolling her in our “12 in 12 KB Transformation Challenge” starting tomorrow. It could be the perfect fit!

-> Learn More About the 12 in 12 KB Transformation Challenge

Wishing you continued success and a great Mother’s Day!

— Forest and the FVT Team

New Video – the Kettlebell Plank Drag

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

custom meal plan

Disclaimer: The information provided in this meal plan is for informational purposes only and is not intended as a substitute for advice from a registered dietitian or other healthcare professional. This meal plan does not prescribe or offer a personalized diet plan for any specific individual. Always consult with a clinical professional before starting any new diet or fitness program to ensure it is appropriate for your personal health needs and goals.

Did you know that we’re including a custom meal plan for everyone who signs up for my upcoming 12 in in 12 Kettlebell Challenge?

It’s true.

There is more info on the Challenge, along with a link to sign up, at the bottom of this email… but first, let me give you an example of what one of these custom meal plans might look like.

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CUSTOM MEAL PLAN FOR MIKE

Here’s what a typical week looks like for Mike, who weighs 205 pounds, has 24% body fat, and is moderately active. He aims to lose 24 pounds in 12 weeks with a daily intake of 2153 calories, consisting of 158g protein, 230g carbs, and 73g fat:

Breakfast Options (Choose one each day):

  • Banana Pancake: Combine 1 mashed banana with 2 eggs and 1/4 cup oat flour. Enjoy with 1 tablespoon of honey and a sprinkle of walnuts.
  • Smoothie Bowl: Blend 1/2 banana with 1/2 cup mixed berries and 1/2 cup Greek yogurt. Top with 1 tablespoon chia seeds and 1/4 cup granola.
  • Egg and Avocado Toast: Enjoy 2 scrambled or poached eggs on a slice of whole-grain toast topped with 1/4 sliced avocado and a dash of pepper and salt.

Lunch Options (Choose one each day):

  • Grilled Chicken Caesar Salad: Toss 3 oz of grilled chicken breast with 3 cups romaine lettuce, 1 tablespoon Caesar dressing, Parmesan cheese, and whole-grain croutons.
  • Quinoa and Black Bean Salad: Mix 1/2 cup cooked quinoa with 1/2 cup black beans, chopped bell peppers, onions, lime juice, olive oil, and cilantro.
  • Turkey and Cheese Wrap: Wrap 3 oz sliced turkey breast, 1 slice Swiss cheese, lettuce, tomato, and a teaspoon of mustard in a whole wheat wrap.

Dinner Options (Choose one each day):

  • Baked Cod with Vegetables: Serve 4 oz baked cod with 1 cup roasted asparagus spears and 1/2 cup brown rice.
  • Beef Stir Fry: Stir-fry 3 oz lean beef with mixed vegetables (broccoli, carrots, bell pepper) in soy sauce and sesame oil, served over 1/2 cup cooked brown rice.
  • Pasta Primavera: Toss 1/2 cup whole wheat pasta with 3 oz grilled chicken strips, mixed vegetables (zucchini, squash, cherry tomatoes), and marinara sauce.

Snack Options (Choose two per day):

  • Mixed Nuts and Dried Fruit: A hearty mix of 1/4 cup nuts with 1/4 cup dried fruit for a quick energy boost.
  • Cottage Cheese and Pineapple: Combine 1/2 cup low-fat cottage cheese with 1/2 cup chopped pineapple for a refreshing and filling snack.

This meal plan is designed to provide a balanced mix of carbohydrates, proteins, and fats to support Mike’s goals of weight loss and maintaining muscle mass. Each meal and snack is crafted to ensure he meets his daily calorie and macronutrient targets effectively, promoting sustainable weight loss while supporting his moderate activity level.

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“12 in 12” Transformation Challenge

This is a 12-week kettlebell coaching program to help you:


1 – Learn the basics of safe and effective kettlebell training
2 – Gain strength and lean muscle
3 – Lose up to 12% of your current bodyweight

-> 12-week kettlebell coaching sign up link

The demographic I specialize in helping are kettlebell fans aged 40 and up. 

If that’s you, this program could potentially be a great fit!

That, and you obviously need access to at least a couple of kettlebells to do all the workouts.

If you meet these requirements, review the details, then go ahead and sign up at the link below:

-> New 12-week fat loss challenge for kettlebell fans aged 40 and up

Here’s a full breakdown of what the program includes:1 – Kettlebell Workouts: You’ll get 12 weeks of 20-30 minute kettlebell workouts focused on fat loss, designed by me. There will be room for you to ask questions, discuss modifications, and more.
2 – Workout Feedback: I will provide regular feedback as requested on your workouts to help you progress.
3 – Personalized Nutrition Plan: Receive a 100% customized nutrition plan tailored to your specific goals, needs, and preferences, aimed at helping you lose up to 12% of your body weight in 12 weeks.
4 – Saturday Kettlebell Strength Camp: Gain access to our special series in June and July 2024, featuring live, real-time kettlebell workouts on Saturday mornings at 8 AM CST. You can join these sessions live or watch them recorded, giving you a great opportunity to stay motivated and connected with the group.
5 – Core Kettlebell Challenge Book: We’ll send you a physical copy of my CORE Kettlebell Challenge book for free (shipping included within the continental US).

-> This package is designed to provide you with all the tools you need to succeed Feel free to reply back to this message for any help, and I’ll get back to you as soon as I can!

28-min “KB Core Blitz” Workout (free sample)

** Today’s sample workout is brought to you by:

“12 in 12” Kettlebell Transformation – lose up to 12% of your bodyweight in just in just 12 weeks.

Designed specifically for people aged 40 and up, this program offers a comprehensive approach to kettlebell training that combines strength gains and weight loss with expert guidance every step of the way.

Details and sign-up here -> KB 12 in 12

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28-min “KB Core Blitz” Workout (free sample)

Start with the “28-min “KB Core Blitz” Workout”, a sample from the first week of my program, designed to introduce you to effective kettlebell exercises that improve core strength and overall fitness!

-Forest @ KettlebellBasics

WARM UP – Do as many reps as you can of each exercise in 30 seconds. No rest between moves. Complete 2 rounds total:

  • Sumo squat -> stand
  • Alternating reverse lunge with hold
  • Balancing table

PART 1 – Complete 4 sets of 5 reps of kettlebell single-arm presses. Rest 30 seconds between sets.

PART 2 – Do as many reps as you can of each exercise in 30 seconds. Rest 15 seconds between moves. Rest 60 seconds between rounds. Complete 4 rounds total:

  • Single-arm KB swings (right side)
  • Side plank hold (left side)
  • Single-arm KB swings (left side)
  • Side plank hold (right side)

PART 3 – Do as many bodyweight squats as you can in 20 seconds. Rest for 10 seconds. Repeat seven more times for a total of 8 rounds of 20 seconds work / 10 seconds rest.

COOL DOWN – Hold each stretch/pose for 60 seconds:

  • Thread the needle
  • Lying twist
  • Corpse pose / hands overhead

** KB exercise video form breakdowns, personalized form feedback and MUCH More are all included with your Challenge sign up!

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“12 in 12” Kettlebell Transformation with Forest Vance

THE HOOK

12-week kettlebell coaching program to help you:

1 – Learn the basics of safe and effective kettlebell training

2 – Gain strength and lean muscle

3 – Lose up to 12% of your current bodyweight

WHO IT’S FOR

People aged 40 and up – anywhere in the world with access an internet connection (and at least a few kettlebells)

WHAT YOU GET

1 – Kettlebell-based workouts from Forest for the full 12 weeks

2 – Check ins, feedback, etc on your workouts from Forest

3 – 100% personalized nutrition plan based on YOUR exact goals, needs, and preferences to help you lose up to 12 percent of your bodyweight in 12 weeks

4 – Access to Saturday Kettlebell Strength Camp series (runs month of June and July 2024, Saturday mornings at 8am CST) live, real-time kettlebell workouts with Forest and team (live or recorded)

5 – Physical copy of Forest’s CORE Kettlebell Challenge book shipped to you (free shipping within continental US)

SIGN UP -> KB 12 in 12

Start date = any time between May 6th and May 13th 2024; deadline to enroll is May 12th 2024

Corkscrew Kettlebell Snatch Technique? (PIC inside)

The corkscrew snatch is a kettlebell exercise where, during the portion of the movement where the KB rotates flips over, the hand rotates around the handle, resembling a corkscrew. 

This rotation can make the movement gentler on the shoulders and hands for some people.

Some may also prefer it to avoid shoulder strain. 

However, in certain tests like the SFG and RKC snatch tests, it might not be allowed due to specific standards.

Here’s an example of what it looks like on the downswing:

Why does this matter? 

Because subtle adjustments in your form and technique—identifying the right modifications for your individual needs, fitness level, and goals—can dramatically impact your results. 

This could be the key to achieving the fitness results you’ve been working so hard for!

To be sure you’re making the most of these techniques, having a skilled kettlebell coach by your side can be invaluable. 

That’s why I’m inviting you to join:

the KB “12 in 12” – Lose Up to 12% of your Bodyweight in 12 Weeks with Kettlebells Transformation Program

THE HOOK


12-week kettlebell coaching program to help you:


1 – Learn the basics of safe and effective kettlebell training
2 – Gain strength and lean muscle
3 – Lose up to 12% of your current bodyweight


WHO IT’S FOR


People aged 40 and up – anywhere in the world with access an internet connection (and at least a few kettlebells)

WHAT YOU GET


1 – Kettlebell-based workouts from Forest for the full 12 weeks
2 – Check ins, feedback, etc on your workouts from Forest
3 – 100% personalized nutrition plan based on YOUR exact goals, needs, and
preferences to help you lose up to 12 percent of your bodyweight in 12 weeks
4 – Access to Saturday Kettlebell Strength Camp series (runs month of June and
July 2024, Saturday mornings at 8am CST) live, real-time kettlebell workouts with Forest and team (live or recorded)
5 – Physical copy of Forest’s CORE Kettlebell Challenge book shipped to you (free shipping within continental US)


SIGN UP

Reply directly to this message with the phrase “12 IN 12”, and we’ll send you all the details. 
 

— Forest Vance
Master of Science, Human Movement
Owner, FVT Personal Training
Author – the CORE Kettlebell Challenge
Certified Kettlebell Instructor
Certified Fitness Nutrition Coach
Over 40 Specialist

How to lose up to 12% of your body weight in the next 12 weeks with kettlebells

If you are interested in getting my personal help with losing up to 12% of your bodyweight over the next 12 weeks with kettlebells, reply directly to this message with the words “12 IN 12” and I’ll send you the details about my new online coaching program.

Can you imagine how you would look and feel if you lost 12% of your bodyweight?

Today, I’m excited to share the exact steps you need to make that happen over the next 12 weeks.

*I am opening up a few spots for the newest iteration of my “KB Fit Over 40” program where I personally coach you to learn the basics of KB training, build new lean muscle, and lose up to 12 percent of your bodyweight in 12 weeks. If you are interested, reply with the words “12 in 12” to this message and I’ll send you the ‘deets!

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How to Lose 12 Percent of Your Body Weight in 12 Weeks with Kettlebells – Step-by-Step Guide

STEP 1: Find 12% of your current weight.

(Example: If you weigh 225 lbs, multiply 225 by 0.12 to get 27 lbs)

This is how much weight you aim to lose in 12 weeks.

STEP 2: Figure out how much weight you need to lose each week by dividing your total weight loss goal by 12.

(Example: 27 lbs divided by 12 = 2.25 lbs per week)

This is your weekly weight loss goal.

STEP 3: Calculate how many calories you need to cut each week by multiplying your weekly weight loss goal by 3,500 (the calories in one pound of fat).

(Example: 2.25 lbs multiplied by 3,500 = 7,875 calories)

This is the total number of calories you need to cut each week.

STEP 4: Break down your weekly calorie goal into a daily target by dividing by 7.

(Example: 7,875 calories divided by 7 = 1,125 calories per day)

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This is the number of calories you should cut each day to meet your weekly goal.

Now it’s time to get to work! ?

You can create this calorie deficit by eating less, moving more, or a mix of both.

My personal approach would be to use a combo of kettlebell training and solid nutrition, all specific to you and your goals.

Make sure to track your food intake and exercise daily so you can see what’s working and make adjustments as needed.

Though the steps are simple, the process isn’t easy. There are many details and lifestyle changes that we can’t cover in just one post, which are crucial to achieving your goal.

That’s why I am opening up a few spots for the newest iteration of my “KB Fit Over 40” program where I personally coach you to learn the basics of KB training, build new lean muscle, and lose up to 12 percent of your bodyweight in 12 weeks.

If you are interested in getting my personal help with losing up to 12% of your bodyweight over the next 12 weeks with kettlebells, reply directly to this message with the words “12 IN 12” and I’ll send you the details about my new online coaching program.

You now have the plan to lose 12% of your body weight in 12 weeks.

Good luck, and if you need help, let me know!

-Forest and the FVT Team at KettlebellBasics.net