Cardio with kettlebells?

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Some people avoid cardio at all costs.

Others head to the treadmill or eliptical machine and mindlessly get their work done.

I propose a superior alternative:

Kettlebells!

The kettlebell can improve cardiovascular fitness in a relatively short amount of time… plus, it’s a lot more fun!

This this quick and efficient kettlebell cardio workout you can complete in just 10-15 minutes with a single kettlebell:

5 one arm swing (right)
5 one arm clean, squat and press (right)
5 one arm swing (left)
5 one arm clean, squat and press (left)

Rest 10-15 seconds, repeat for 5-10 total rounds

If you liked this kettlebell cardio workout, you’ll LOVE the 28-day Xtreme KB Cardio Conditioning Challenge. Learn more at the link below:

->> 28-day Xtreme KB Cardio Conditioning Challenge

…and here’s to your continued success!

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

Me: I think I’ll squat again tomorrow. My knees:

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loll!!

In seriousness – I was just reading an article a guy wrote that did squats EVERY DAY for six weeks (!).

To sum it up:

  • The guy got way stronger in record time, and was finally able to squat 600 pounds
  • In the process, his hips got WAY tighter, his upper back was more sore than ever, his knees were sore to the touch, and he couldn’t sleep

For a tiny percentage of people chasing high performance goals, sometimes excelling at certain qualities – like gaining squat strength, fast – can come at the fully known expense of other problems.

For 99% of people like you and me who want to look and perform well, but also feel great and pain free at the same time, we need to listen closely to our bodies, pay attention to recovery, and ideally follow a program that is specifically designed for our goals.

Stay tuned, registration for our 28-day KB/BW Hybrid Strength Challenge (geared towards helping you get strong, lean, AND stay pain-free, all at the same time) opens later this week!

-Forest Vance @ KettlebellBasics.net

Kettlebell Dynamic Stretching Routine

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I remember reading somewhere early in my personal training career that if you could only do ONE type of exercise, that it should be dynamic stretching.

Thought I’m not sure I totally agree, it’s an interesting point!

With a dynamic stretching routine like the one below, you get mobility, flexibility, some strength work, raise your heart rate a bit, and more.

Give it a try and see what I mean:

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Kettlebell Dynamic Stretching Routine – in the style of the Metabolic Stretching

*Pro tip – you can also do this routine on your “off” / non-kettlebell days for some extra stretching, exercise, and calorie burn!

1 – KB Goblet squat – 5
2 – Inchworm w/ push up – 5
3 – KB halo – 5 each way
4 – Reverse lunge w/ twist over front leg – 5 per side

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If you liked this kettlebell dynamic stretching routine, check out the Metabolic Stretching program at the link below – it’s a full workout plan based around workouts just like it:

-> Metabolic Stretching

-Forest Vance
Certified Kettlebell Instructor
Over 40 Specialist
KettlebellBasics.net

“Metabolic Stretching” sample workout

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Been hitting the road a lot lately.

Sitting for just a few hours on an airplane can make your lower back, hips, shoulders and more feel like they’re petrified. ‘Tight’ doesn’t even begin to describe it!

Thankfully, I have the Metabolic Stretching System ready for any time I need it.

Here’s a small taste of their workout. Give it a whirl to then head over to the link below for the full shebang:

Check out -> Metabolic Stretching

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“Metabolic Stretching” sample workout

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

Watch the video where I run you through this workout here -> https://youtu.be/8kBqMccLfWU?si=nKHU53EP_yYgc9Lm

Learn more and get the full Metabolic Stretching program here -> Metabolic Stretching

– Forest Vance – KettlebellBasics.net

15-min “Lifetime Kettlebell” workout [free sample]

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Kettlebells are a great way to build muscle, improve your balance, and increase your flexibility.

They’re also perfect for people of all ages and fitness levels!

Today I’m going to hook you up with a sample 15-minute kettlebell workout that’s perfect to get you started.

So what are you waiting for? Grab a kettlebell and let’s go!

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15-min “Lifetime Kettlebell” workout [free sample] – from Over-50 KB Revolution

Do as many reps as you can of each exercise in 30 seconds. Take 30 seconds of rest between moves. Take 1 minute of rest between rounds. Do 3 rounds total:

  • Two hand KB Swings
  • 1 + 1/2 Split Squat (30 seconds per side)
  • Single arm KB swings (15 seconds per side)
  • T push ups
  • Hand-to-Hand / DARC KB swings

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You might not believe me, but I think we can keep training hard, even as we as we age! We just have to be a little smarter about it. Because if we work out the exact same way we did when we were 20 years old, it could be a recipe for disaster. We need to take things into consideration like:

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

And more!

Today’s workout is a good example of how to incorporate all of these things so that you can improve your ability to do what you love, eliminate the pain of getting older, and feel up to 20 years younger! If you like it, also 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 Specalist
KettlebellBasics.net

?️‍♂️ Boost Power Safely with Kettlebells (for Over-50s)

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You’ve probably been taught to lift weights using slow, deliberate movements – targeting specific muscles and time-under-tension.

However, if you want to train for power, you need to let your body move fast.

Imagine strength as the capability to move a weight, and power as moving that same weight at speed. Power is such an important quality to have as we age, because it impacts our reflexes, our balance, and our ability to avoid falls.

One of the BEST ways to train for power is with kettlebells.

They’re challenging, and they’re more advanced for older individuals – but they are well worth it!

This is because explosive kettlebell moves, like swings, have to happen fast. Every swing rep challenges your glutes and hamstrings to explosively contract, and in doing so, you’re teaching your body to generate the power it absolutely must learn to generate.

If you want to learn how to swing properly and effectively, check out Over-50 Kettlebell Revolution at the link below:

–>> Over-50 KB Revolution (flash sale)

It comes with a copy of my Kettlebell Basics workshop videos, so you’ll learn how to do all of the essential kettlebell moves – swings, cleans, snatches, Turkish Get Ups and more – with safe and solid form.

Plus, you’ll get two whole kettlebell-based training plans designed to help you stay pain-free while doing what you love, eliminate the effects of aging, and feel 20 years younger.

Grab your copy now at the link below while it’s on sale:

–>> Over-50 KB Revolution (special discount today)

– Forest Vance, Master of Science in Human Movement, Certified Corrective Exercise Specialist, KettlebellBasics.net

Recovery + Mobility Kettlebell Workout for 50-plus

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I’ve had the privilege of working with thousands of people in their 50s, 60s, 70s and beyond on their kettlebell goals.

It’s genuinely rewarding to see their progress!

However, one crucial aspect to bear in mind is that training in this age group requires a different approach compared to when we were younger.

If you are over the age of 50 and are looking to train with kettlebells to reach your goals, here are a few important things to keep in mind:

1 -Knock-down-drag-out HIIT workouts are NOT what I typically recommend for over-50s. People don’t realize this, but these type of workouts can really mess with your ability to recover.

2 -It’s very important to have enough scheduled rest days and to balance work to all muscle groups for the day / week / month. This ties in closely with point #1 and managing your recovery.

3 -Focus on mobility!Another mistake that people make is doing more traditional, bodybuilding-style workouts and exercises, and don’t do moves (like those we can do with kettlebells) that can work the whole body and take the muscles and joints through a full range of motion.

If you want a complete kettlebell plan designed for people aged 50+, check out Over 50 Kettlebell Revolution. I show you how you can improve your ability to do what you love, eliminate the pain of getting older, and feel up to 20 years younger! And it’s on a Flash Sale at the link below:

–>> Over 50 KB Revolution

Here’s to your strength and health in your 50s, 60s, 70s and beyond!

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

20-min “Bodyweight Beast” At-Home / No-Equipment Workout

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In my years of athletics, including playing football at the college and NFL levels, I’ve had the opportunity to take advantage of some of the world’s finest strength and conditioning equipment.

And even though it CAN help – there is no doubt about that! – you can still get a LOT done with just your own bodyweight.

Check out this “Bodyweight Beast” At-Home / No-Equipment Workout to start getting stronger, improving performance, and shedding bodyfat today… any time, any place, ZERO equipment required, and in about 20 minutes!

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“Bodyweight Beast” At-Home / No-Equipment Workout

sample from Bodyweight Beast Building – 6-week zero equipment training plan for strength and muscle

PART 1 – Bodyweight upper body “complex” – complete all exercises consecutively without resting; rest as needed and complete three rounds total:

– 25 mountain climbers (per side)
– 15 push ups
– 8 spiderman climbs (per side)
– 5 burpees

PART 2 – Bodyweight lower body “complex” – complete all exercises consecutively without resting; rest as needed and complete three routines total:

– 8 squat jumps
– 8 reverse lunges / leg
– 8 step ups / leg
– 15 bodyweight squats

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Check out my complete Bodyweight Beast Building 6-week zero equipment training plan HERE – on sale for President’s Day!…

…and here’s to your continued success!

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

Royal Marines Fitness Test Challenge

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I was just reading through some old fitness-related emails from a colleague of mine, Ryan Murdock.. and I found one on this idea of a Royal Marines Fitness Test Challenge.

From the further research I did, it looks like this is called the PJFT+ test. Here’s what it consists of:

  • 20 burpees
  • rest for 10 seconds
  • 20 sit ups
  • 20 push ups
  • 60 second plank

Potential recruits are expected to complete the circuit three times.

The Challenge is supposed to test your functional fitness.

As the email I got this idea from mentioned, it actually doesn’t seem all that functional.

It’s okay, but honestly it could be improved.

A better option might be something like the Warrior Zero Bodyweight Challenge, where you do a series of three “functional fitness” Challenges, each progressively harder than the next… and it much more dials in on things like bodyweight strength, endurance, core, proper movement, etc.

If you are interested in taking the full Challenge, check out Warrior Zero Bodyweight at the link below:

–>> Warrior Zero Bodyweight Challenge

…and let me know how you do, okay?

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

No-Equipment Bodyweight Workout

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I have a stretch of some travel over these next couple / few months, for both work and fun.

One thing that can be a little tricky while on vacation is figuring out how to stay active and workout.

Bringing kettlebells on an airplane doesn’t sound like the best idea, especially with my wife who always packs way too much stuff and our two little ones in tow!

And sometimes the gyms at hotels or resorts aren’t as great as we hope they’ll be.

So, for the coming weeks and months, I’ll be sure to have some great bodyweight workouts ready. It’s a good change for my body every now and then and it feels really nice on my joints.

There’s this program called the Warrior Zero Bodyweight Challenge that I really like. I’m planning on doing some of their workouts while I’m on the road, like the one below:

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No-Equipment Bodyweight Workout from – Warrior Zero Bodyweight Challenge

PROTOCOL: 2, 3, 5, 8, 13, 21, 13, 8…

Set your timer for 15 minutes. Begin with 2 reps of exercise #1, then 2 reps of exercise #2, and so on. Gradually increase the reps, moving up and down the ladder. Focus on perfect form, not speed.

EXERCISES:

  • Hip Bridge
  • Shinbox Switch
  • Front Squat
  • Tactical Push Up
  • Spinal Rock
  • Sit Thru
  • Front Lunge
  • Pull Press

*Detailed demos and explanations for each exercise can be found in the Warrior Zero Bodyweight Challenge course here.

What’s great about this workout is that you don’t need ANY equipment! No lugging around kettlebells or bands or any other gear… and not to mention, it’s totally different and one-of-a-kind.

If you’re interested in checking out the complete Warrior Zero course, you can do so by clicking on THIS LINK.

Have a great day, and talk soon! –

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