If you are age 50+, want to eliminate the pain of getting older, improve your ability to do what you love, and feel up to 20 years younger, my Lifetime Kettlebell Fitness training plan is built SPECIFICALLY for you.

Here is a sample from the program:

18-Minute Swing / TGU Workout

Sample from – Lifetime KB Fitness for Men and Women Over 50 (Week 5)

Video demos, detailed progressions, exercise breakdowns, and more in the full course

Warm-Up

1. Box Squat – 10-15 repetitions
2. Hamstring/Hip Flexor Stretch Combo

Perform these two exercises back-to-back without rest; repeat the pair of warm-up movements twice without rest.

Workout

1. Swing Progression (sumo deadlift – 1/2 swing – full swing) – 15-20 reps
2. ‘Active Rest’ – 30 seconds
3. 1/2 OR Foot Sweep Turkish Get Up – 3 reps each side
4. ‘Active Rest’ – 30 seconds

Continue this sequence non-stop for 18 minutes.

Cool Down

• 5 minutes of static stretching – tight muscle groups only.

With Lifetime Kettlebell Fitness, You Get:

• Lifetime Kettlebell Fitness – 6-week program
• Over 50 Kettlebell Revolution – 4-week program (free bonus)
• CORE Kettlebell Workshop Videos (free bonus)
• KB Body Revival – 4-week program (free bonus)

=>> Lifetime KB Flash Sale

And here’s to improving your ability to do what you love, eliminating the pain of getting older, and feeling up to 20 years younger!

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

Who would you rather look and move like – Jason Statham or The Rock?

If you want functional fitness and lean muscle you’d want to model your training after someone like Statham. Statham has said “Muscle-men grow on trees. They can tense their muscles and look good in a mirror. So what? I’m more interested in practical strength that’s going to help me run, jump, twist, punch.”

I don’t know his exact workout but I’d bet it’s similar to this time under tension (TUT) – focused KB/BW Hybrid Workout from Kettlebell / Bodyweight Strength Training 3.0:

“King TUT” KB/BW Hybrid Workout

1A. Explosive Tempo Single/Double KB Swing: 3 sets of 15

2A. HardStyle Plank: 3 sets of 20

1B. 4-0-2-0 Tempo Single/Double KB Alternating Reverse Lunge: 3 sets of 10

2B. Explosive Tempo HardStyle Burpee: 3 sets of 5

1C. 4-0-2-0 Tempo Hanging Leg Raises: 3 sets of 10

2C. V-Sit Holds: 3 sets of 20

This is how you want to train if you want to look and move like Statham.

Learn more here -> KB / BW Hybrid Strength Training 3.0

Now if you want to get JACKED like The Rock, focusing on brute strength and raw power here’s how you can train:

Training Like The Rock

For maximum muscle size focus on:

1 – Up the Volume

Volume (total reps x total sets) is key for size. Short 20-30 minute workouts will get you lean and functional but won’t get you big.

2 – Moderate Rep Range

Stick to a moderate rep range (8-12) to build muscle mass. This range increases hormone response, spares protein and gives you time under tension to stimulate muscle growth.

3 – Short Rest Periods

Combine moderate intensity sets with short rest intervals (30-60 seconds) to maximize muscle hypertrophy.

Here’s a sample Rock leg workout:

• Treadmill – 30-50 minutes
• Barbell Walking Lunge – 4 sets, 25
• Leg Press – 4 sets, 25
• Leg Extensions – 3 sets, 20
• Barbell Squat – 4 sets, 12
• Hack Squat – 4 sets, 12
• Single Leg Hack Squat – 4 sets, 12
• Romanian Deadlift – 4 sets, 10
• Seated Leg Curl – 3 sets, 20
• Thigh Abductor – 4 sets, 12

This is a tough and time consuming routine and requires a lot of equipment. Most people can’t fit this into their lives.

If your goals are more functional fitness and lean muscle you can get that with a few 20-30 minute kettlebell workouts a week like in Kettlebell / Bodyweight Hybrid Strength Training 3.0. More info here.

Hope you enjoyed the “kettlebell vs” series. Let me know if you have any other athlete or celebrity training styles you’d like me to break down!

–Forest Vance @ KettlebellBasics

Our muscles are ready to hit the gym and go hard, but our joints and tendons often have other plans 🙂

That’s why I created the Kettlebell/Bodyweight Hybrid Strength Training 3.0 program – so you can build muscle and strength without beating up your joints.

This program combines the best of kettlebell and bodyweight exercises so you can be strong and fit without beating up your body. Check out this sample workout to see what I mean…

Sample Workout:

1. Turkish Get-Up (TGU)

• Do one rep on your right side then switch and do one on your left. Repeat until you’ve done 4 reps on each side.
• Start with lighter weights if you’re new to TGUs, focus on form. Once you’re comfortable then increase the weight.
• Recommended weights: Men = 16k to 24k; Women = 8k to 16k.

2. Go Down the Ladder

• Use the recommended weights: 10k/12k (women); 16k/20k (men).
• Rest as little as possible during the circuit then rest for 60 seconds before repeating for 2 rounds down the ladder:
  • 5 cleans (R), 5 presses (R), 5 single KB rack squats (R)
  • 5 cleans (L), 5 presses (L), 5 single KB rack squats (L)
  • Repeat with 4, 3, 2 and 1 rep(s) for each exercise.

3. 100 Swings

• Use a weight between 16k to 20k (women) and 24k to 32k (men).
• Do 100 swings in as few sets as possible. Break it up however you like (e.g., 5 sets of 20, 10 sets of 10, etc.).
• Remember, form first!

This program is for people like us – 40 and up – who want to be fit, strong and pain free.

Special Offer: Kettlebell/Bodyweight Hybrid Strength Training 3.0 is on sale this week! Don’t miss out on your chance to get this program at a discount.

-> Get Yours Now

Let’s build that strength and muscle without the pain. See you in the program!

— Forest Vance

When Daniel Craig was getting in shape for 007 in No Time to Die, his training was intense and varied.

I would have trained him for the role, kettlebells would have been a staple of his program!

Specifically, my Kettlebell / Bodyweight Hybrid Training 3.0 would have been the perfect fit for the physical demands of being Bond 🙂

Kettlebells are perfect for building lean muscle, cardio and flexibility – all you need for the high octane action scenes and stunts Bond does. This type of training keeps you functional and athletic so you’re ready for anything, whether it’s a car chase or a fight sequence.

Here’s a sample workout from Kettlebell / Bodyweight Hybrid Training 3.0 – try it out then get the full workout HERE:

“No Time to Die” 007 Kettlebell Challenge

Do 4 rounds of the circuit below. Rest for 90 seconds between rounds:

– bottoms up clean (r) x5

– bottoms up clean (l) x5

– goblet squat x10

– opposite arm / hip touch x10

– swing x20

– star jump x10

THEN

Get as many reps as you can in 30 seconds of each move – rest 15 seconds rest – 3 rounds:

— KB sit ups

— Plank hold

Try this “No Time to Die” 007 Kettlebell Challenge and you’ll train like I would have trained Daniel Craig to get a Bond physique.

This is just a sample of what you’ll get in my Kettlebell / Bodyweight Hybrid Training 3.0. This program combines kettlebell and bodyweight exercises to build muscle while being easy on your body and joints. Get the full training plan here: Kettlebell / Bodyweight Hybrid Strength Training 3.0

-Forest Vance

Master of Science, Human Movement

Kettlebell Expert

Over 40 Training Specialist

KettlebellBasics.net