Strengthen your core, reduce chronic pain, improve flexibility, and improve your overall quality of life – in 10 to 12 minutes per day

REGENERATE 2.0 is my new program that will teach you how to strengthen your core, reduce chronic pain, improve flexibility, and improve your overall quality of life – in 10 to 12 minutes per day.

And it’s on special launch pricing for the 1st 100 customers!

Details and grab your copy here => https://bit.ly/regenerate2

-Forest

(new video) Stretches + Core Work for After Your Kettlebell Workout

Welcome to REGENERATE sequence #1!

This sequence is specifically intended for if you’ve done kettlebell swings, kettlebell snatches, even deadlifts – any workout where you’ve hit the muscles in the posterior chain… …it will help you improve recovery time, reduce pain, and more!

Or, you can do it at any time, to just stretch, relax, and re-energize your body.

Enjoy! –

– Forest Vance Master of Science, Human Movement Certified Corrective Exercise Specialist

PS – If you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link: http://bit.ly/corekbbeginner

Sally Up Sally Down Kettlebell Squat Challenge

I was in my garage this morning during the lockdown doing a kettlebell workout… I did the Sally Up Sally Down kettlebell squat challenge.. and thought, why not hop on video and do it live?!?

I used a 24 kilo / 53 pound… kettlebell you can go up or down on that weight – or do it with no weight at all! – depending on your fitness level and goals.

This workout is no joke! Watch through ’till the end if you want to see me suffering! 😂

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Did you know: the Sally Up Sally Down Kettlebell Squat Challenge is a type of isometric workout?

It’s true.

(This would be “yielding”, where you are resisting the urge to move and trying to maintain a position)

Check out this full 8-week program that uses isometrics to get you strong and fit from anywhere:

=> IsoFit

Keep training hard, and here’s to your continued success –

-Forest

(new video) 5 Minute Isometrics Workout for Strength

Today, I’m going to show you a five minute isometrics workout you can do anywhere!

This is a great technique. It’s kind of a forgotten method, but it was used by old time strongmen as a big part of their training programs. And it’s effective for building strength and muscle – any time, any place, no equipment required!

Do three rounds of the sequence below (watch the video to see how to do the exercises):

– wall push – :30 hold

– palm push – :30 hold

– scissors – :30 hold

There you have your five minute isometrics workout for strength. Thanks for watching, and see you next time!

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If you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link: http://bit.ly/corekbbeginner …and stay tuned for more kettlebell exercise videos like this one!

– Forest Vance

Master Trainer

Kettlebell Expert

KettlebellBasics.net

How to Stay Motivated During the Lockdown (my daily routine)

Working from home for a couple of weeks, as a lot of us originally thought this whole thing might go, is one thing…

…being ordered to stay at home for weeks upon weeks, with no real end in sight, is another thing entirely.

For me, it’s becoming very challenging.

Staying motivated and positive – something I normally have to make no special effort to do – is, quite frankly, becoming something I’m actively having to work on, daily.

I am doing one thing that is helping a LOT, so I thought I would share it with you, maybe you will find it helpful too.

See, years ago, I started a short morning reflection routine. I learned about it reading the Autobiography of Ben Franklin. It’s something he used to do, and so I started doing it too.

First, I write down one great thing about the day before. Then, I write down another thing that I think could be improved.

Cool thing is, you start noticing patterns when you do this regularly. You can see things that you’re doing well at, and other areas of life that you can work on improving.

Something I’m noticing as a re-curring theme is that if I have a routine, and stick to it as best as I can, my day goes much better. I am able to much more easily keep a positive mindset.

This is what my daily “checklist” looks like.

(Obviously yours will be different – but the idea is, write down everything that’s important to you in your life. What your priorities are. That’s how you spend your time. And you plan your day around it!)

  • Get my morning movement – 5 to 10 minute stretch / core work
  • Get my morning positive reading time
  • Get my morning reflection /prayer time
  • Have a (semi) structured work schedule for each day – write, shoot videos, work with remote coaching clients, run/manage ad campaigns, follow up with potential new clients, communicate with staff members, admin to keep the business going
  • Block off time for helping with home learning and just playing with the kiddos
  • Block off time for spending with my wife
  • Block off time for connecting – Facetime, calling, text, however I can for now – with family and friends
  • Block off time for my own personal workouts, outdoors if possible
  • Block off time for just relaxing and chilling out

If I hit everything on this list, and keep my regular daily routine as best as I can, I can keep my sanity, keep pressing ahead, and see the light at the end of the tunnel!

Stay postive, stay safe, hang in there –

-Forest Vance
KettlebellBasics.net

PS – Last call to join the 28-day “500” Kettlebell Challenge. We’ll give you the workouts and the nutrition, PLUS the daily motivation and accountability to stay on track. Click here for details and to sign up => https://bit.ly/500kbchallenge

250/500 Rep EMOM KB Challenge

We kick off the “500” 28-day Kettlebell Challenge this coming Monday, and the first week of workouts go out tomorrow night. Will you be joining us? Details and sign up here ==>> https://bit.ly/500kbchallenge

Today’s kettlebell challenge workout combines the high-rep, “chipper” style, where we’re using more basic level kettlebell and bodyweight movements, allowing you to keep moving with limited rest… with the EMOM format, where the workout is paced out by doing a specific number of reps at the beginning of each minute.

Beginners can do one round, totalling 250 reps and taking about 18 minutes… intermediate/advanced folks can do two rounds, totalling 500 reps and taking about 36 minutes!

Let’s get it:

250/500 Rep EMOM KB Challenge

Set your timer for 60 second intervals. At the beginning of each 60 second interval, start your set. Your rest period is from the time that it takes you to complete your set, until the next 60 second interval starts. The full workout should end up taking you 18 minutes (one round) or 36 minutes (two rounds):

Minute 1 – 20 two hand KB swings
Minute 2 – 20 two hand KB swings
Minute 3 – 10 two hand KB swings
Minute 4 – 20 push ups
Minute 5 – 20 push ups
Minute 6 – 10 push ups
Minute 7 – 10 walking lunges (per leg)
Minute 8 – 10 walking lunges (per leg)
Minute 9 – 5 walking lunges (per leg)
Minute 10 – 10 one arm KB rows (per side)
Minute 11 – 10 one arm KB rows (per side)
Minute 12 – 5 one arm KB rows (per side)
Minute 13 – 10 burpees
Minute 14 – 10 burpees
Minute 15 – 10 burpees
Minute 16 – 10 burpees
Minute 17 – 10 burpees
Minute 18 – 10 burpees

Repeat for 1-2 rounds, for a total of 250-500 reps!

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There are seemingly endless at-home workout routines floating around right now. But what most of these tricks and routines LACK is:

  • They are NOT designed with the 40+ crowd and their unique considerations in mind
  • They are more “one-off” – type workouts to try, instead of being actual structured routines
  • There is nothing to keep you motivated and accountable to actually DO it

That’s why we came up with the 28-day “500” Kettlebell Challenge.

In this unique new program, I am going to take you by the hand, and help you keep and gain strength, lose weight, and stay fit.

You’re going to do it with special 500-rep kettlebell workouts that will test you physically and mentally, but also go easy on your body and joints, and help you with specifics like:

  • Strengthening your bones
  • Gain strength
  • Gain cardiovascular strength
  • Improve skin elasticity
  • Improve core strength
  • Reduce back pain

…and MUCH more…

And all you need is a couple of kettlebells, and about 20 minutes per day.

Here’s how it works ==>> https://bit.ly/500kbchallenge

But we kick off the “500” 28-day Kettlebell Challenge this coming Monday, and the first week of workouts go out tomorrow night… so if you want in, sign up now!

To your continued success –

-Forest Vance
Certified Personal Trainer
Kettlebell Expert
Master of Science, Human Movement
KettlebellBasics.net

New Video: the Kettlebell One Arm Row

If you are looking to develop a strong back and core, you should be doing one arm kettlebell rows! Here’s how:

1 – Place your left leg forward and rest your right leg on the ball of your right foot (similar to a lunge stance).

2 – Keep your back straight.

3 – Rest your left forearm on your left knee for stability.

Pull the kettlebell up to your stomach, retracting your shoulder blade and flexing your elbow. Keep your back straight. Lower the kettlebell and repeat.

If you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link: http://bit.ly/corekbbeginner

…and stay tuned for more kettlebell exercise videos like this one!

– Forest Vance

Master Trainer

Kettlebell Expert

KettlebellBasics.net

NEW: 28-Day “500” Kettlebell Challenge for Men and Women Over 40

There are seemingly endless at-home workout routines floating around right now.

But what most of these tricks and routines LACK is:

– They are NOT designed with the 40+ crowd., and their unique considerations in mind

– They are more “one-off” – type workouts to try, instead of being actual structured routines

– There is nothing to keep you motivated and accountable to actually DO it

That’s why we came up with the 28-day “500” Kettlebell Challenge.

In this unique new program, I am going to take you by the hand, and help you keep and gain strength, lose weight, and stay fit.

You’re going to do it with special 500-rep kettlebell workouts that will test you physically and mentally, but also go easy on your body and joints, and help you with specifics like:

– Strengthening your bones

– Gain strength

– Gain cardiovascular strength

– Improve skin elasticity

– Improve core strength

– Reduce back pain

…and MUCH more…

And all you need is a couple of kettlebells, and about 20 minutes per day.

Here’s how it works:

1 – On signing up, you’ll be officially “in” for the Challenge. We send you a detailed workout plan each week to follow, so you’ll know exactly what to do every day, no guessing. These are also NEW workouts each day, so that you won’t ever get bored. And each workout builds on the last, so that you can feel and see your progress throughout.

2 – NEW – we’re going to do live walk-thru videos of each workout. This way, you can see us demonstrating all the exercises, breaking down the form, and more.

3 – We will keep you MOTIVATED and ACCOUNTABLE in our private group we have set up. You will post here every time you complete a workout and we’ll cheer you on as well as answer any questions. This is something most programs do NOT address.

4 – NEW – I am going to include my “rapid shred” diet plan – this breaks down exactly what you need to eat to get the results, no matter what is happening out there in the crazy world

5 – NEW – I am going to include my “REGENERATE” program FREE when you purchase, so that you know exactly what to do on off days to recover faster and prevent injury

6 – BONUS – we are going to include bonus interval workouts that you can do on your “off” days, to burn extra fat and get even better results. These can be done running or with any other mode of cardio (we’ll break it down and give you options)

This is the COMPLETE program you need to get results during the quarantine. 

Details and sign up now at the link below – and hurry, we start very soon!

=> https://bit.ly/500kbchallenge

-Forest Vance, former pro football player, master personal trainer, kettlebell expert

Dorian Yates 500-Rep KB-BW Quarantine Workout

I just saw an article on a popular strength website showing a quarantine workout from Dorian Yates (English former professional bodybuilder; won the Mr. Olympia title six consecutive times from 1992 to 1997; widely considered to be one of the top bodybuilders in modern history).

And guess what?

There he was on his balcony, swinging a kettlebell.

To quote part of his Instagram post:

“…working with what I have to keep moving and blasting away the cobwebs that start to creep in mentally and physically… I have a kettlebell and a yoga mat to keep my movement…”

Preach brotha.

That’s really all you need to stay strong, lean, and feeling great.

Here’s a 500-rep kettlebell / bodyweight “challenge” workout I came up with, inspired by Dorian:

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Dorian Yates 500-rep KB-BW Quarantine Workout

10 1-arm KB swings per side
10 push ups (elevate hands to scale down; elevate feet to add challenge)
10 alternating reverse KB lunges (add KB in goblet position for added challenge)
10 1-arm KB rows per side
30 run-in-place steps OR jumping jacks OR jump rope skips

5 rounds for time

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Now again, to be clear – this is the workout I IMAGINE Dorian would do, given his background, and still staying strong and lean and fit at the age of 57.

It’s not his exact training plan.

But for men and women aged 40+, who want to gain strength, lose weight, and stay fit… who want to be able to do it with just a kettlebell or two and in a short amount of time, any where, any place… this type of training is just what the doctor ordered.

And STAY TUNED, because we have our “500” 28-Day Kettlebell Challenge opening for regisration tomorrow. You’ll get a full, structured 28-day training plan to follow, with detailed explainations and videos breaking everything down. You’ll get daily motivation and accountability from yours truly to keep you on track. You’ll even get bonus nutrition coaching, and flexiblity / mobility work to do on your “off days”.

Have a great day, talk soon –

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

In 21 to 28 days, display full splits anytime without a warm up

If you follow this program routine to the point, in 21 to 28 days, you will be able to display full flexibility and splits anytime without a warm up, even if:

  • You’re not a top athlete or not in great physical condition
  • You’re over 40, 50, 60 or 70-year young
  • You haven’t done any sport before
  • You are man or woman
  • You don’t have any previous stretching or training experience
  • You feel that your leg muscles are too stiff or shortened
  • You did a lot of heavy lifting, cycling or running in the past
  • You think that your hips are too tight
  • You think you are too old to achieve great flexibility

=> Hyperbolic Stretching (men’s version)

=> Hyperbolic Stretching (women’s verison)

Depending on your current level of strength and flexibility, results may come even faster.

See, I got on an intense, 12-week training plan to prep for the Tactical Strength Challenge in 2017.

I was able to make some serious gains… I snatched the 53# kettlebell 120 times in 5 minutes, as well as hitting a 485 lb deadlift!

But, there was also an unexpected, negative side effect: my flexibility got WORSE.

I was so focused on the hard training, that I wasn’t stretching and doing recovery / mobility work like I should have been… and so as a result, I was strong, and in good shape… but also stiff and achey and overall, felt a little less athletic.

Sound familiar?

If you run, or lift weights, or do other types of hard traininig, and don’t stretch enough, this is a common thing that can happen.

Indeed, highly intense activites (short sprints, low rep weight lifting) slighly damages connective tissue with each bout… which can in turn significantly decrease overall flexibility in just a few months if you don’t do any stretching at all.

So what you need to do, is have a flexibility / mobility routine you’re working on, in addition to whatever other on-going training you are doing.- something like this:

=> Hyperbolic Stretching (men’s version)

=> Hyperbolic Stretching (women’s version)

Also, when you do yoga or any form of static relaxed stretching, bear in mind two important aspects that will help you make faster progress:

First, to gain flexibility faster using relaxed stretching bear in mind it’s a game of millimeters. Learn how to breathe properly and deeply, and with every breath try to gain extra millimeter in the stretch.

Second, several scientists as well as most yoga masters believe that people whose minds are not able to adapt to new situations usually are physically stiff as well. This is an interesting thought, and I think holds some truth as well.

If you want to be able to display the full splits within the next 21 to 28 days, any time, without a warm up, I recommed that you check out:

=> Hyperbolic Stretching (men’s version)

=> Hyperbolic Stretching (women’s version)

And remember: when you are training hard, it is important to also take some time to work on your flexibility and mobility, so that you don’t end up stiff and less athletic.

Make incremental progress with each flexibility session, be adaptable.

To your continued success! –

-Forest Vance
KettlebellBasics.net