“Lean and Jacked” – KB / Sprint Finisher

*This is a throwback pic from a Spartan event I did back in 2020 – sprint workouts made up a good portion of the training I did to prepare.

We put on a special “Lean and Jacked” workout day at my PT studio here in the Kansas City area last night – it was so much fun!

The “Lean and Jacked” workout concept is where we COMBINE getting JACKED (work the traditional big barbell lifts like squat, bench, and deadlift) and LEAN (kettlebells, mobility, sprinting, etc).

It’s really interesting, because I’ll get people who are actually pretty darn strong to turn out for these type of events…

…but when it comes to moving athletically, or being in condition to go out and run a few sprints without getting completely winded – it’s a different story 🙂

Thing is though, what good is being huge and strong, if you’re tight as a spring, and you can’t walk up a flight of stairs without getting gassed?!?

This is why if you lift regularly – kettlebells, or any other kind of weights for that matter – I also recommend you be sure to work your conditioning too.

Here is a simple sprint workout you can add to the end of your next session as a start. (You can also do this on a separate day from your KBs, or any other time that fits your schedule):

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“Lean and Jacked” – KB / Sprint Finisher

Complete the circuit below as fast as possible:

  • 50 m hill power walk / run / sprint (adjust for YOUR current fitness level; outdoors or treadmill okay!)
  • 20 two hand KB swings
  • 8 push ups
  • 50 m hill power walk / run / sprint (adjust for YOUR current fitness level; outdoors or treadmill okay!)
  • 18 two hand KB swings
  • 10 push ups
  • 50 m hill power walk / run / sprint (adjust for YOUR current fitness level; outdoors or treadmill okay!)
  • 16 two hand KB swings
  • 12 push ups
  • 50 m hill power walk / run / sprint (adjust for YOUR current fitness level; outdoors or treadmill okay!)
  • 14 two hand KB swings
  • 14 push ups
  • 50 m hill power walk / run / sprint (adjust for YOUR current fitness level; outdoors or treadmill okay!)

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Next time you watch a track event, check out the physique difference between long distance runners and the sprinters. The sprinters almost always are leaner, more muscular, etc – it’s pretty wild!

Plus, research shows that sprinting has the compound effect of increasing metabolism, increasing tesosterone, and making you more athletic, all at the same time.

If you want a full sprinting program with lots of workouts like the free sample today, I recommend Anabolic Sprinting 2.0 linked below:

–>> Next Page

Here’s to getting lean AND jacked, all at the same time!

– Forest @ KettlebellBasics.net

Weight Loss Lie #3: Carbs Raise Insulin & Make You Store Fat

I was reading up on this new “Underground Fat Loss” method – there are certainly some interesting things the author Matt Marshall has to say, so I wanted to look into it a little more myself!…

Check out an excerpt from the full article linked below, then click here to read more about the Underground Fat Loss Method and how to implement it.

— Forest @ KettlebellBasics.net

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Weight Loss Lie #3: Carbs Raise Insulin & Make You Store Fat

When it comes to losing fat, you’ve probably heard that you need to cut carbs if you wanna lose weight? Maybe you’ve even tried a low-carb diet over the years. If you did, I bet ya a doughnut I can guess what happened:

First two weeks went great – you dropped a bunch of weight. Mostly water, but some fat too. And then…. Nada. Weight loss came to a screeching stop. And… oddly enough. You were cold all the time. Especially your hands and your feet.

Am I in the right neighborhood? Maybe you already know why this happened – without adequate carbohydrates, your body produces less T3. T3 – or triiodothyronine for you science geeks – is a hormone that controls metabolism AND rate of fat burning.

Strange Bagel Study Proves You Can Crush Carbs All Day Long Without Gaining Fat

Check out this medical research study, published in the American Journal of Clinical Nutrition…

Researchers found a bunch of volunteers and basically crammed bagels down their throat for a week. I’m not even kidding – they overfed these volunteers 1,000 EXTRA calories (mostly from carbs) on day 1.

Just one problem. All these extra carbs actually…

Increased Metabolism By 37%!

This totally messed with the experiment.

So on day 2 researchers upped the ante. They overfed participants an extra 1,500 calories. But again, each volunteers’ metabolism increased again, this time burning an extra 470 calories. By the end of the week researchers were begging the volunteers to cram down bagels and despite 5 days of massive over-eating none of the participants gained any appreciable amount of body fat.

This PROVES that it’s possible to enjoy delicious carbohydrates without gaining fat. And in fact you can even enjoy many of your favorite carb-heavy dishes and lose weight.

The secret is knowing what kinds of carbs to eat.

-> learn more on the next page

(new video) Kettlebell 5×5 Challenge – Week 4 / Workout 3

WOW!

People can’t get enough of the 5×5 Kettlebell Challenge.

It’s the best-selling course we’ve put on sale for quite a while!

Check it out below:

5×5 Kettlebell Challenge -> January 2024 Flash Sale

Then go try another sample workout from the program:

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(new video) Kettlebell 5×5 Challenge – Week 4 / Workout 3

Do the following circuit four times as fast as possible:

10 single arm KB swings per side

15 push ups

10 side to side lunges per side – add weight

20 KB towel curls

20 squat jumps

15 alternating hip touches per side

10 sldl’s per side – add weight

:20 side plank hold per side

50 jumping jacks

Watch the video here -> https://forestvance.lpages.co/kettlebell-5×5-challenge-week-4-workout-3/

Get the full 28-day training plan here — 5×5 Kettlebell Challenge -> January 2024 Flash Sale

-Forest and the Team at KettlebellBasics.net

Week 1 / Workout 2 – Kettlebell 5×5

Let’s dive a little deeper into the new Kettlebell 5×5 program we’ve been talking about for the last few days:

–> 5×5 Kettlebell Method for Strength + Muscle

If you’ve been thinking about giving it a try, but haven’t pulled the trigger yet, let me shed some light on how it works, along with giving you a sneak peek at a sample workout.  

The original 5×5 workout is known as an efficient strength-building routine based around essential compound movements – such as squats, deadlifts, and bench press among others. You do five sets of five reps for each exercise, hence “5×5”. The aim is to gradually increase weight while maintaining good form. This simple yet intensive routine is great for gaining strength and lean muscle!

Now comes in our newest evolution – The Kettlebell 5×5 Program! With the new Kettlebell 5×5 Method, you’re going to use the classic 5×5 template, but you’ll use kettlebell exercises, which will not only help you gain strength and size, but you’ll build your core, mobility, and avoid injury, all at the same time.

Get the full program at the link below:

–> Kettlebell 5×5 – January 2024 Flash Sale

Now. When doing the 5×5 program with kettlebells, we need to be a bit more strategic. This is because with barbells, you can simply increase the weight once you can handle five sets of five reps. But kettlebell weights tend to make bigger jumps.

That’s why we’ll have some fun playing around with details like tempo, rest periods, exercise variations, etc.

Here is an example workout. (Details on things like how to progress from one ‘bell to two, how to increase overload WITHOUT upping the weight as an option, etc are included in the full program and video breakdowns):

KB 5×5 – WEEK 1 / WORKOUT 2

PART 1 – Do 5 KB clean and presses on the right side. Rest 60-120 seconds. Do 5 KB clean and presses on the left side. Rest 60-120 seconds. Go back to side one and complete a total of five rounds. When you can get 5 sets of 5 reps, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight.

PART 2 – Do exercise one. Rest 60-120 seconds. Do exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of of movement #1, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

— Turkish Get Up – 1 per side
— Single arm KB rows – 12 reps per side

PART 3 – Do as many reps as you can of exercise one in 30 seconds. Rest for 15 seconds. Do as many reps as you can of exercise two in 30 seconds. Rest for 15 seconds. Do three rounds total:

— Close push ups
— Jumping jacks
— KB crush curl
— High knees in place

There you have your Kettlebell 5×5 sample workout. As I mentioned, details on things like how to progress from one ‘bell to two, how to increase overload WITHOUT upping the weight as an option, etc are included in the full program and video breakdowns. Click the link below to learn more and start the program today:

–> Kettlebell 5×5 – January 2024 Flash Sale

Cheers to gaining strength and lean muscle in less time with Kettlebell 5×5!

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

Kettlebell 5×5 Workout (free sample)

The original 5×5 workout is a strength training program that was developed by Bill Starr in the 1970s.

The program involves performing 5 sets of 5 reps of a chosen exercise, with the goal of increasing strength and size.

The 5×5 workout is typically done with compound exercises such as the squat, bench press, and deadlift.

However, we are going to adapt this tried-and-true training method to, you guessed it – the kettlebell!

Give this 5×5 kettlebell workout a try, and if you like it, I have my 5×5 Kettlebell Course on flash sale today at this link – > 5×5 Kettlebell Method

💥Kettlebell 5×5 Workout💥

PART 1 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

— Single / Double KB Press
— Single / Double KB Renegade Row

PART 2 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

— Single / Double KB Front Squat
— Single / Double KB Swing

-> 5×5 Kettlebell Method – January 2024 Flash Sale

Forest and the Team at KettlebellBasics.net

#kettlebellworkout#fitness#exercise#trainingday

3 Minute Kettlebell Mobility Exercise

-> 28-day Flexibility Challenge – Special Offer Here

Mobility work is so important in our training, especially as we get past the age of 40. It’s the key to executing kettlebell exercises with proper form, as well as preventing injury. Problem is, we don’t always have time to do it. Today, I am going to share a kettlebell mobility “combo” exercise with you will only take three minutes – so no excuses! Use this as a warm up for your next kettlebell session, or any time:

-> 3-minute KB Mobility Exercise Video

3-Minute Kettlebell Mobility Exercise

PART 1 – Do a goblet squat

PART 2 – Do a kettlebell halo Set your timer for three minutes.

Start with six or eight reps of this goblet squat plus halo combo, alternating back and forth between the exercises without putting the kettlebell down.

Rest for 20 or 30 seconds.

Pick the KB back up and continue with six or eight more reps of your goblet squat + halo combo.

Do this until your three minute timer runs out!

-> 28-day Flexibility Challenge – Special Offer Here

The 28-day Flexibility Challenge: A Sample Day

For the past 11 or 12 years, I’ve hardly ever missed a morning stretch, and let me tell you – when I do miss it, I feel the consequences!

My body feels stiffer, more sore, and I’m more prone to injuries during my workouts.

Here’s an example of what my daily flexibility series might include (this one is actually from the Hyperbolic Stretching 28-day Challenge where you’ll work towards doing the splits):

  • Standing straddle with alternating toe reach – 3x:10 per side
  • Lying piriformis stretch – 3x:10 per side
  • Standing forward fold “head to toe” stretch – 3x:20
  • Toe flex – 3x:10 per side
  • “Drop stance” hip flexor stretch – 3x:15 per side
  • Seated straddle split stretch – 3x:15 per side
  • Standing quad stretch – 3x:20 per side
  • Lying abdominal stretch – 3x:15

*For detailed exercises breakdowns and demonstrations, be sure to check out the full Hyperbolic Stretching 28-day Challenge course HERE.

Flexibility will greatly enhance your kettlebell training, as well as various other aspects of life. Make it a habit to incorporate a daily stretching routine in order to achieve the best results in the shortest amount of time. I highly recommend giving the Hyperbolic Stretching 28-day Challenge a try. Click here to start now.

Here’s to your ongoing success!

–Forest Vance – KettlebellBasics.net – ForestVanceTraining.com

“1/2/3” Kettlebell Complex

*Before we get to today’s KB workout – LAST CALL to join the 28-day Drop-a-Size EMOM Challenge! You get the complete workouts, nutrition plan, and accountability to lose up to one full clothes size over the next month. Details and sign up here now, we start today -> 28-day Drop-a-Size EMOM Challenge

Want to gain functional strength and power, burn more fat in less time, and burn more calories for the rest of the day? Try this simple (not easy) “1/2/3” KB Complex workout:

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“1/2/3” Kettlebell Complex

FOR TIME – do 10 rounds per side of:

– 1 clean
– 2 thruster
– 3 snatch

Watch the video that shows you the moves for this one here -> https://youtu.be/gSrM19QxfNo

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Complexes are SUCH a powerful fat loss tool, that’s also why we’re using them in the 28-day Drop-a-Size EMOM Challenge. But this is your last call to join – get the complete workouts, nutrition plan, and accountability to lose up to one full clothes size over the next month. Details and sign up here now, we start today -> 28-day Drop-a-Size EMOM Challenge

-Forest and the FVT Team — ForestVanceTraining.com — KettlebellBasics.net

1000-Calorie “Drop a Size” Kettlebell Circuit Workout

Check out this sample workout from our last 28-day Kettlebell Drop a Size Challenge!

In this workout, we are going to burn over 1000 calories (depending on your weight / body comp / fitness level / other individual factors, of course).

If you’re looking to drop a clothes size over the next 28 days, that kind of calorie burn adds up quick!

Here’s the workout:

75 seconds of work — 15 seconds of rest — 60 seconds rest between rounds — 4 rounds total:

– Double KB Squat Clean

– Mountain Climber

– 2 Hand KB Swings

– Cross-Body Mountain Climbers

– 1-Arm KB Swings

– Spider Climb with Push Up

– KB High Pull OR Snatch

– Side Plank Reach-Through

Full details and sign up for my upcoming 28-day KB Drop-a-Size Challenge here – https://forestvance.lpages.co/28-day-drop-a-size-kb-emom-challenge/

– Forest and the Team at ForestVanceTraining.com + KettlebellBasics.net

15-minute / 300-calorie KB circuit

Want to lose up to one clothes size over the next 28 days with kettlebells?

Here’s a SUPER simple plan to do it:

1 – Add a daily 15-minute / 300-calorie KB circuit workout to your routine, like the example below

2 – Get an extra 5000 steps / burn an extra 200 calories each day

3 – Focus on your nutrition, eat healthier, and cut out 500 calories per day (start with cutting out the sweets, chips, sodas, alcohol, 2nd helpings, mayo on your sandwich, etc etc etc)

For MOST people, this will get you some surprising results!!.. and that 1000 calorie daily deficit should net you around two pounds of weight loss per week.

Of course, there is a bit more too it than this – and if you need a full kettlebell workout plan, nutrition support, accountability, and more – I recommend you sign up for my upcoming 28-day KB Drop a Size Challenge at the link below:

-> https://forestvance.lpages.co/28-day-drop-a-size-kb-emom-challenge/

But this should give you the big-picture plan of what you need to succeed! Keep it simple, and let’s crush your kettlebell goals in 2024 —

-Forest and the Team at ForestVanceTraining.com

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15-minute / 300-calorie KB circuit

— Alternating / Hand-to-Hand KB Swings (1 minute)

— KB Goblet Lunges (1 minute)

— Single-Arm KB Rows (1 minute)

— KB Push Ups (1 minute)

— Cardio Combo (30 secs high knees + 30 secs mountain climbers

Rest for 1-2 minutes between rounds, perform 3 rounds total!

If you need a full kettlebell workout plan, nutrition support, accountability, and more – I recommend you sign up for my upcoming 28-day KB Drop a Size Challenge at the link below:

-> https://forestvance.lpages.co/28-day-drop-a-size-kb-emom-challenge/