Month: May 2020

“Ninja Cardioflow” bodyweight workout

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Have you seen this yet?

28 Day “Ninja Cardioflow” bodyweight workout plan

It’s the “Forbidden Fitness – Secrets of a Modern Day Ninja Warrior” program…

… and it’s perfect if you are stiff, immobile, and/or out of shape, and you want to become “near invincible” in the gym, in the fastest way possible.

Check out this sample  “Ninja Cardioflow” bodyweight workout. When these neurologically challenging movements are performed circuit-style, theyʼll give you a heck of a workout, and burn a boatload of calories in a very short time:

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12 Minute “Ninja Cardio” Flow Workout

Bucket Drops (30 seconds)
Spinal Rocks (30 seconds)
Mountain Climbers (30 seconds)
Spinal Rocks (30 seconds)
Front Lunge (30 seconds)
Spinal Rocks (30 seconds)

Rest approx 60 seconds; repeat for 3 rounds total.

Watch the video that shows you how to do this workout here

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The secret of the ninjaʼs fluid movement and circus freak endurance is well within your grasp.

You’ll get:

– the 28 Day Ninja Cardioflow program (check out a sample workout here) – when these neurologically challenging movements are performed circuit-style — as in Ninja Cardio — they’ll give you a hell of a workout and burn a boatload of calories in a very short time
– Fighting Flexibility – video training on how to get your body moving like a Ninja
– Stick Mobility – if you want more flexible wrists, if too much computer time has you seizing up, get yourself a broomstick and try these drills
– Beyond Push Ups – follow the progression as outlined in the video to explore a wide variety of pushup variations
– Beyond Sit Ups – follow the progression as outlined in the video to explore a wide variety of situp variations
– Ankle Strength – 26 minute video tutorial, sets out to restore the full, healthy range of motion of the ankles

I have reviewed the program, it gets my stamp of approval.

Learn more and order now at the link below:

Forbidden Fitness – Secrets of a Modern Day Ninja Warrior

To your success! –

– Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

“Cold Exposure” Hack Burns 15% More Calories [New Research]

On By adminIn Basic Kettlebell Drills, Kettlebell WorkoutsLeave a comment

I was watching a documentary on Netflix yesterday. It followed top CrossFit athletes as they competed in their big annual competition – “the CrossFit Games” – a few years back.

They do several very intense and totally different workouts each day, for several days on end. One of the things they were doing were ice baths – where you fill up a trash can with water and a couple bags of ice, and sit in it from the waist down for 10 or 15 minutes – to help them recover faster.

It brought me back to my college football days. We used to do this every day during training camp, to help bounce back from the morning practice and get ready to hit it again in the evening.

It actually did help quite a bit!

But little did we know, it could also have been helping us burn more calories!

There was a new study published by the Endocrine Society on April 28, 2020 that showed short-term cold exposure may help people with brown fat burn 15% more calories that those without.

(Unlike white fat, brown fat burns calories through fatty acid oxidation and heat production and is considered a promising target in the fight against the obesity epidemic.)

Now the study said that they have to learn more to figure out the definitive effects of cold exposure on fat loss.

But I like the idea, from both the perspective of this research, and also the fact that we can train our bodies to better cope with physical stress, so that we can be metally ready for whatever life throws at us.

A super easy way to try this out is the contrast shower. You get the water as cold as you can stand for one minute. When the minute is up, you go to hot for the next minute. Alternate for three to five cycles total.

Try this weird cold exposure hack today to start speeding up your metabolism.

Let me know how it goes if you give it a try.

And let’s make it a great week!

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

PS – Get my 14-day Metabolic Reset Challenge diet FREE when you sign up for our 28-day Kettlebell MRT Challenge. But we start TODAY, so if you want in, sign up now at the link below and I’ll get you all the materials ASAP:

=> 28-Day KB MRT + 14-Day Metabolic Reset Challenge Diet

(video) the Kettlebell Push Press

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

Use the kettlebell push press to build overhead pressing power and shoulder durability.

Plus, you will develop some serious core strength in the process!

Here’s how to do it:

1 – Slightly bend your knees and drive the kettlebell overhead, extending your elbows until your arms are straight.

2 – Pull down with your lats as your elbow flexes, and lower the weight to the rack position.

3 – Repeat for the desired repetitions.

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

Kettlebell MRT Circuit Workout

On By adminIn Kettlebell WorkoutsLeave a comment

This week, we’ve been talking about MRT (Metabolic Resistance Training). It’s the theme of our upcoming 28-day kettlebell Challenge.

==>> Sign up now for the KB challenge if you want in – we start officially on Monday, and workout materials are going out starting tomorrow!

With this method, we pack more exercise into less time. So we’re doing “big muscle” movements like squatting, rows and presses (kettlebells are perfect for this). We’re doing mid-range rep counts (no more than 10), with minimal rest between sets (10 seconds works well). And we’re training at high levels of effort.

The end result? Your metabolism is fired up all day, while we build new levels of strength in the process.

The “circuit” format where you do a prescribed number of reps of an exercise before moving on to the next one, and repeating for the rest of your list of exercises, works great here.

Check out this sample Kettlebell MRT Circuit Workout:

  • KB Turkish get up – 1 rep per side
  • 1 arm KB swing – 7 reps per side
  • alternating KB goblet lunge – 7 per side
  • 1-5 pull ups OR 12 recline rows OR 12 1 arm KB rows per side
  • 5-10 burpees (do lower or higher reps, and modify as needed according to fitness level)

Do three (beginner) to five (advanced) rounds total.

NOTES

The whole idea with MRT is that you pick a weight / exercise variation that is challenging. So take your time ramping up if you’re just getting back into things, BUT we need to work to find a weight that is hard eventually (that’s all relative to you of course), to get the desired results from this style of training.

What happens sometimes is that we get more beginner folks that blow through something like this with a 10 or 15 pound kettlebell, and they go – “this is easy!”

If you pick a weight that is really challenging for the work sets, the overall work load goes up, and it’s a totally different experience.

Fit men, we’d have you doing 2o or 24k / 44 or 53 pounds plus on the get ups and lunges, 28 or 32k / 63 or 70 pounds plus on the 1 arm swings, and regular pull ups.

Fit women, we’d have you doing 12 or 16k / 26 or 35 pounds plus on the get ups and lunges, 16 or 20k / 35 or 44 pounds plus on the 1 arm swings, and regular pull ups.

If you are starting lighter or don’t have access to the right weights right now or whatever else – THAT’S OKAY! You can still get great results. I just want to give some context on how this workout style is set up and how you need to do it, to get the most out of it.

So sign up now for the KB challenge by clicking here for the KB challenge if you want in – we start officially on Monday, and workout materials are going out starting tomorrow.

And keep training hard!

-Forest Vance
Kettlebell Expert
KettlebellBasics.net

28-Day MRT Kettlebell Challenge

On By adminIn Basic Kettlebell Drills, Kettlebell Workouts, Tips and TricksLeave a comment

ATTN kettlebell fans!

If you:

– Yearn for a more powerful calorie-burining workout program

– Are intrigued by the idea of maximizing muscle while shedding excess fat simultaneously

– Would delight if you had the ability to do it with just a couple of kettlebells and your own bodyweight, in three 20-30 minute workouts per week

– Are over the age of 40 and need a program designed with your specific goals and considerations in mind

You’re going to love the 28-day Kettlebell MRT Challenge.

We’re even including my new “14-day Metabolic Reset Challenge” diet plan FREE when you sign up.

But we’re starting officially in just a few days, so sign up now if you want to secure your spot: https://bit.ly/kettlebellmrt

Let’s do this!

-Forest and the FVT Team

20-Minute Kettlebell MRT Workout

On By adminIn Kettlebell WorkoutsLeave a comment

Metabolic Resistance Training (MRT) is one of the best strategies for building muscle, burning fat, and improving overall physical fitness… all at the same time.

The essence of the method is packing more exercise into less time. So we’re doing “big muscle” movements like squatting, rows and presses (kettlebells are perfect for this). We’re doing mid-range rep counts (no more than 10) with minimal rest between sets (10 seconds works well). And we’re training at high levels of effort – so while I’m not a fan of taking sets to total failure, we’re getting a couple reps away.

Let’s give it a try. Do as many reps as you can of each exercise in the circuit below in 30 seconds. Rest for 10 seconds between moves. Rest for 60 seconds between rounds. Do 4 rounds total:

1 – 1-arm KB swing (beginner/intermediate) KB snatch (intermediate/advance) (15 seconds per side)
2 – push ups with alternating shoulder taps (knees / hands elevated or standard)
3 – KB tactical lunge (30 seconds per side – 60 seconds total)
4 – pull up OR recline row OR 1-arm KB row 15 secs per side
5 – jump rope skips OR jumping jacks OR shuttle sprints OR high knees in place

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THANK YOU to everyone who has expressed interest in our custom kettlebell program design. I am still working on getting back to the hundreds of replies we received, appreciate your patience!

We have also heard back from some that they would love to do the program, but the price point (range of $150-$200 / month) is a bit high for them right now. Which is very understandable.

For all of these folks, I’ve recommended that they check out our upcoming 28-day kettlebell MRT Challenge. No, the program is not 100% customized for you. And you’re not going to get my personal, individual attention on tracking each workout. But it’s a solid-designed program, you can ask us questions on how to modify for your needs, you have daily check ins in a private group for accountability, and the cost is about 1/9 of the custom program design.

If you’re interested, keep an eye out, we’ll be opening registration for that in the next couple of days.

Have a great one, and talk soon!

  • Forest Vance
    KettlebellBasics.net

PS – If you are interested in our custom kettlebell program design service, we still have 3 spots left.

We take into account:

  • Your injury history
  • Your equipment availability
  • Time you have available to complete your workouts
  • Your specific goals and needs

When we put together your custom workout plan…

…AND, we hold you accountable to getting it done.

Click this link, enter your info, and we’ll send you all the details: https://bit.ly/forestvancecustomprograms

Quiz: Get the Best Kettlebell Workout for You

On By adminIn Kettlebell WorkoutsLeave a comment

Are you looking to find the best kettlebell workout for you?

Take this quick 5-question quiz!

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Quiz: Get the Best Kettlebell Workout for You

1 – I am 100% injury-free Y/N

2 – I have a fully stocked gym with every piece of equipment I need Y/N

3 – I have 60 to 90 minutes per day to complete my workouts Y/N

4 – I know what to look for when it comes to program design – in terms of exercise selection, volume, intensity – and feel comfortable picking something that is suitable for my specific goals Y/N

5 – I have a strong knowledge of exercise-related anatomy and physiology, and can quickly and easily modify / substitute suitable exercises on the fly for my needs

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How did you do?

I don’t have time to dig in to specific tips for each of the points touched on here, maybe in a future post.

But the main point is to get you thinking.

If you answered “yes” to all the questions, awesome. You should be able to the best kettlebell training plan for you, without too much of a problem.

If you answered “no” to one or more of the questions, you might consider our custom kettlebell program design service.

Because we take into account:

  • Your injury history
  • Your equipment availability
  • Time you have available to complete your workouts
  • Your specific goals and needs

When we put together your custom workout plan…

…AND, we hold you accountable to getting it done.

Click this link, enter your info, and we’ll send you all the details: https://bit.ly/forestvancecustomprograms

Look forward to hearing from and working with you –

-Forest and the FVT Team

[new vid] Lockdown Kettlebell Snatch Clinic

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

Check out this kettlebell snatch “mini clinic” I did this morning… from my garage, during the COVID-19 lockdown!

I take you through the full learning progression for the exercise. I’d use this both with someone new to the kettlebell snatch, and with those that are familiar with the move, but want to improve their technique.

Enjoy!

And, 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

– Forest Vance

Master Trainer

Kettlebell Expert

KettlebellBasics.net