1000-Calorie “Drop a Size” Kettlebell Circuit Workout

On By adminIn Kettlebell Workouts, VideosLeave a comment

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

On By adminIn Kettlebell WorkoutsLeave a comment

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

#

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/

“Snatch + Burp” 10-min KB EMOM Finisher

On By adminIn Kettlebell WorkoutsLeave a comment

the “Snatch + Burp” 10-min KB EMOM Finisher

This workout may have a strange name, but trust me, it’s worth it 🙂

Not only will you burn twice the calories in half the time, but your metabolism will be revved up for up to 24 hours after your workout!

This is just a tiny sample of the elegantly simple kettlebell workout plans you’ll get when you sign up for my upcoming 28-day KB Drop a Size Challenge, with
registration opening later this week:

#

“Snatch + Burp” 10-min KB EMOM Finisher

Set a timer for 10 minutes, with 1-minute intervals.

At the start of the first minute, perform 5 kettlebell snatches on your left side, then switch and perform 5 kettlebell snatches on your right side.

At the start of the second minute, perform 5 double burpees. (This means you’ll do a burpee with two push ups instead of one.)

Alternate between exercise 1 and exercise 2 for the remainder of the 10 minutes, performing 5 sets of each exercise. In other words, you’ll perform 5 sets of kettlebell snatches and 5 sets of double burpees in total.

Check the video that shows you how to do this one at the link below:

–>> https://youtu.be/N9lzWtGvHjc

#

Today’s KB workout finisher looks simple on paper, but it is NO JOKE.

And stay tuned, because our next round of the exciting 28-day Drop a Size Challenge will open for registration very soon!

-Forest Vance
Master of Science, Human Movement
Owner, FVT Personal Training
Author, the CORE Kettlebell Challenge
ForestVanceTraining.com
KettlebellBasics.net

Proven KB System vs Random Workouts

On By adminIn General, Kettlebell Workouts, Tips and TricksLeave a comment

I’m just chilling here on this Sunday morning before heading off to church with the fam in about an hour. Finished up breakfast and thought I’d shoot you a quick email with some thoughts for the coming week:

Do you have a proven system in place to achieve your fitness goals in 2024? Or are you just randomly trying out different KB workouts you find on Instagram or YouTube?

Here’s the thing – if you want to achieve goals like mastering the KB basics (swings, get ups, cleans, presses, snatches, squats), getting stronger and gaining lean muscle, or losing up to 12 percent of your bodyweight over the next 12 weeks, then you need a kettlebell routine that is specifically tailored to YOU. It’s all about finding the right exercises, progression techniques, weights, and training frequency that work best for your body.

Nutrition is also key. You need an approach that promotes fat loss and can be sustained long-term because let’s face it – you can’t out-train a bad diet!

Finally, most people need accountability and support to truly succeed.

If you’re looking for some help in 2024 with all of these things and more I recommend you check out the program I am accepting applications for now at the link below:

-> 1-to-1 Remote KB Coaching with Forest.

Main point of today’s message is, if you want to get the best fitness results, follow a proven plan, NOT random workouts.

Have an awesome day, and catch ya later!

-Forest Vance
Master of Science, Human Movement
Owner, FVT Personal Training
Author, the CORE Kettlebell Challenge
ForestVanceTraining.com
KettlebellBasics.net

KB / BW Metabolic Strength Training Workout for Ripped Grandpas

On By adminIn Kettlebell WorkoutsLeave a comment

This “Ripped Grandpa” Metabolic Strength Training Workout is specifically designed for guys who are 50 years old and older. The focus is on efficient workouts that won’t accelerate the aging process or cause injuries.

Check out this amazing 60-year-old “Ripped Grandpa” home workout program:

Most workouts out there are not tailored for guys in their fifties and beyond. They actually speed up the aging process, harm your body, and mess with your male hormones.

But with the “Ripped Grandpa” program, we use various methods to ensure you achieve better results at any age or fitness level. One of these methods is called Metabolic Strength Training. It’s the ultimate solution for efficient workouts that keep your cortisol levels in check and allow you to have amazing home workouts in a short amount of time.

Over the course of 12 weeks, this program consists of three phases that progressively change as you go through it. Let’s take a look at an example of what a workout might look like when you’re starting out in phase one:

#

KB / BW Metabolic Strength Training Workout for Ripped Grandpas

  • Pushup (you can elevate your hands or do standard): 15 reps
  • Squat: 15 reps (bodyweight or goblet style with a kettlebell)
  • Overhead Press (standing or 1/2 kneeling): 8 reps (dumbbell or kettlebell)
  • Staggered-Stance 1 arm Row: 12 reps (dumbbell or kettlebell)
  • Floor Tricep Skull Crushers: 15 reps (dumbbell or kettlebell variation)
  • Bicep Curls: 15 reps (dumbbell or kettlebell towel variation)

#

What I personally love about this program is that it progressively gets more challenging over the course of 12 weeks. It starts off with a basic full-body split in week one and then gradually increases in intensity as you go along. So no matter your age, it’s perfect for getting into shape!

If you want more details and the full program, make sure to check it out here:

=> Find the complete “Ripped Grandpa” home workout for 60-year-olds

Keep up the good work and stay fit!

-Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

“300” KB Challenge – Free Sample Workout

On By adminIn Kettlebell WorkoutsLeave a comment

The “300” KB Challenge is my best-selling workout plan ever.

And it’s no wonder why! Who wouldn’t want to achieve a Spartan body and develop the mindset of a true warrior in just 28 days?!?

That’s why, since the New Year is right around the corner and everyone is eager to jump back into their fitness routine, I’m offering the latest version of the program at a discounted price. You can find the Flash Sale link below:

-> “300” KB Challenge – New Year’s Flash Sale

And if you’re still unsure whether to give it a try, take a look at this free sample:

#

“300” KB Challenge – Free Sample Workout

*Find exercise demos / breakdowns in the full program HERE

Complete 5 rounds for time of:

  • 5 1-arm squat thrust right (8k women/16k men)
  • 5 1-arm squat thrust left (8k women /16k men)
  • 5 push-ups to alternating hand reach each arm
  • 5 Goblet pendulum lunges right (front to back=1 rep)(8k women / 16k men)
  • 5 Goblet pendulum lunges left (front to back=1 rep)(8k women / 16k men)
  • 10 Two hand swings (12k women / 20k men)
  • 5 Single arm renegade rows right (8k women / 16k men)
  • 5 Single arm renegade rows left (12k women / 20k men)
  • 10 burpees (modify as needed)

#

This workout is a real challenge! You’ll be getting in a total of 300 reps in no time at all.

We use a variety of techniques like straight sets, AFAP (as fast as possible), and EMOM (every minute on the minute) to make sure you get stronger, build lean muscle, and improve your overall conditioning.

If you’re ready to take your fitness game to the next level, you’ve gotta check out the full program. It’s currently on sale for New Year’s 2023/2024. Click here now to learn all about it.

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

Kettlebell Challenge Workout #19 – “Gunslingers”

On By adminIn Kettlebell WorkoutsLeave a comment

Hey there!

How was your holiday?

I hope it was amazing!

Personally, I’ve had enough casseroles to last me a lifetime.

Now, I’m ready to get back on track with my nutrition, workouts, and full fitness program.

Later this week I’ll be having a special sale on my top-selling kettlebell workout plan.

It’s perfect for starting the New Year off right!

But for now, check out this sample workout.

Have a great day!

Forest @ KettlebellBasics.net / ForestVanceTraining.com

==

Kettlebell Challenge Workout #19 – “Gunslingers”

Get as many rounds as you can in 20 minutes of:

-5 one arm KB press (right side)

-5 one arm KB press (left side)

-10 burpees

-15 one arm KB rows (right side)

-15 one arm KB rows (left side)

-10 KB tactical lunges (per side)

☃️12 Days of Christmas Kettlebell Workout🎅

On By adminIn Kettlebell WorkoutsLeave a comment

Merry Christmas! 🎄

I’m headed off to spend time with friends and family, but I wanted to send you this fun kettlebell workout beforehand. You can use it to celebrate and even burn some extra calories before the big day.

-Forest Vance — KettlebellBasics.net — ForestVanceTraining.com

–

☃️12 Days of Christmas Kettlebell Workout🎅

OPTIONAL – play / sign along to “12 days of Christmas” (Twisted Sister version) while you do the workout

NOTE – Workout is done “accumulation” style:

1 squat jump

then

1 squat jump
2 push ups

then

1 squat jump
2 push ups
3 kettlebell lunges

etc

–

1 squat jump
2 push ups
3 kettlebell lunges
4 side plank lifts (per side)
5 jumping jacks
6 kettlebell swings
7 spider climbs
8 kettlebell side lunges
9 one arm kettlebell rows (per side)
10 high knees
11 kettlebell single leg deadlifts
12 burpees

2x Your Push Ups in 30 Days Plan [example week]

On By adminIn General, Tips and TricksLeave a comment

For the last couple of days, we’ve been talking about how to do more pull ups using the Pull Up Progression Method.

Today I want to highlight another bonus you get with the Physique Zero course – the the “Push Up Mastery” guide!

-> “Physique Zero” + Full “2x Your Push Ups in 30 Days” plan

This program is designed to increase reps and volume each day for 30 days. You need to see the full plan to understand how it works, but the example daily push up progression below, written in the style of the Push Up Mastery Guide, should give you a general idea. There is both a beginner and advanced version of the program so you can start with the plan that works best for you depending on your fitness level.

#

2x Your Push Ups in 30 Days Plan [example week]

DAYS 1-5: ESTABLISH A BASELINE PYRAMID PROGRESSION

Day 1: Perform a set of push-ups to failure (+Active recovery – other kettlebell workout / etc.)
Day 2: Active recovery – other kettlebell workout / etc.
Day 3: Perform 3 sets at 50% of max reps with 45 seconds rest between sets. (+Active recovery – other kettlebell workout / etc.)
Day 4: Isometric holds at the bottom of the push-up position for 30 seconds each, repeated for 3 sets. (+Active recovery – other kettlebell workout / etc.)
Day 5: Dynamic warm-up followed by 2 sets of push-ups at 60% of max reps with 60 seconds rest between sets. (+Active recovery – other kettlebell workout / etc.)

#

For the full program that will help you do more push ups, click the link below:

-> “Physique Zero” + Full “2x Your Push Ups in 30 Days” plan

Good luck doubling your push ups in 30 days!

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

Do More Pull ups Fast (30 day plan)

On By adminIn General, Tips and TricksLeave a comment

Wanted to share a short exchange I recently had with a coaching client:

R (coaching client):

“One pull-up!!!!!!!!!!!!!!!!
How many exclamation points am I allowed? Lol”

F (me):

“That is fantastic!! Congrats!! The (pull up plan I built for you) worked!!!!! :)”

R had been working for YEARS to do her first pull up, without success.

But when I got her on my “Do More Pull Ups Fast!” plan, she was able to get her first one – in just 30 days!

So if YOU you tired of sucking at pull ups …

Or if you have been stuck at the same number (or zero) for way too long …

I recommend checking this out:

-> “Physique Zero” Pull Up Progression Method + Full 12-week Bodyweight Strength plan

It closely resembles the plan I used to help R get her first pull-up.

I first used something very similar to it to add 4 pull ups to my single-set max, and went from 9 to 13 in one month.

Then, I gave it to a couple dozen clients that had this specific goal, and ALL that followed it to a “T” got great results.

Rachel got her first pull up … John went from 3 to 5 in one month, then got to 12 about 60 days later … Byron went from 2 to 6 in one month, eventually hitting a set of 15 later in the year … just to name a few.

This plan is simple, but it is also very powerful.

I can’t wait to hear about the results you get using it!

It’s actually a free BONUS program you get when you pick up a copy of the Physique Zero course:

-> “Physique Zero” Pull Up Progression Method + Full 12-week Bodyweight Strength plan

Just order now using that link, and you’ll get the full program – plus, you get a full at-home bodyweight strength program to go with it.

Cheers to your success, Merry Christmas, and Happy Holidays! – 

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