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Kettlebell Challenge Workout #8: “Maximum Risk”

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Today I’m going to give you a sample workout from my new book, The CORE Kettlebell Challenge.

(The book will be officially available to order tomorrow, stay tuned!)

One thing I know you might be thinking: what makes the CORE Kettlebell Challenge different from all the other workout books out there? And why should I get it?

Glad you asked 🙂

I think there are several things that make it different and better. I will be touching on all of them over the next few days.

One of the big ones is that, these are workouts that you can just do with one or two Kettlebells, anytime, anyplace, in about 20 minutes.

And with three or four of these workouts per week, you’re going to get everything you need from a strength and cardio and total body fitness standpoint.

For a lot of folks who I know TIME is such a big obstacle when it comes to being consistent with workouts, this is huge.

Another big one. Instead of this being a Challenge where you are focusing on pounds or inches lost, it is performance-based.

So we do a self-test at the beginning, you do a similar test midway through the Challenge, and you do it again at the end.

You test things like KB swings, KB presses, push ups, etc.

This way, you can be working towards a goal, and see quantifiable progress made.

And, as a result, you end up losing pounds and inches, and getting overall stronger and in better shape.

So are you ready for a sample workout?!?

Let’s do this:

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Kettlebell Challenge Workout #8: “Maximum Risk”

5 rounds, 30 seconds on, 15-second rest between moves, 1-minute rest between rounds:

— Kettlebell Squats (recommended weight = 8k women / 16k men)
— Plank Hold
— Lunges
— One-Arm Kettlebell Rows (15 seconds per side) (recommended weight = 8k women / 16k men)
— High Knees

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Now this workout is one that is a bit more on the basic side. There are workouts like this in the book, and there are also ones that are more challenging. I wanted to share this one because, I think it’s great to start with, and it appeals to a wide range of fitness levels. You can do it if you’re more just getting back into things, but it’s also easy to scale up for folks that are already at a higher fitness level.

But just because it’s simple, does not mean it’s easy.

And it’s effective! With three to four sessions like this per week, you will be well on your way to the strongest, leanest, fittest version of yourself, in the next 40 days.

Stay tuned – book will be available to order tomorrow, Thursday, December 12th.

To your success! –

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVance.com

[sample 28 Day Challenge KB workout] EMOM + RAT Strength Day

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Check out this sample workout from our upcoming 28-day Kettlebell EMOM Challenge!

[sample 28 Day Challenge KB workout] EMOM + RAT Strength Day

EMOM + RAT = Every Minute On the Minute + Remaining Amount of Time

EMOM = At the top of each minute you will complete the reps of the first exercise listed.
RAT = With whatever time is left in the minute you will perform the second exercise.

We give video demos and full explanations on all exercises and circuits when you sign up for the full program.

1 – KB Bottoms-up Goblet Squat – 8 + Pulse Squats, no KB

2 – KB Split Kneeling Clean – 5/ea + Kneeling KB French Press

3 – Push-ups – 10 (advanced do decline) + Push-up Hold

FINISHER – EMOM + RAT Circuit – You will complete 1 minute of each superset before starting over at #1.

1 – 1-Hand KB Swings – 10/ea + Jump Rope

2 – Kettlebell 1-arm High Pull – 8/ea + Stationary Sprints

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If you have never signed up for one of our 28 day kettlebell challenges, you are in for a real treat. Here is why.

We are taking one of the most popular CrossFit training protocols – called EMOM, or every minute on the minute – and building a full 28 day program around it.

Some benefits of using the EMOM method include:

1 – We have movements that end up hitting all of your major muscle groups, so you’re getting a total-body workout.

2 – We get a good strength training stimulus as we can use relatively heavy weights with the 7-15 rep range we are working in. And, the rest periods end up being just long enough to get recovered to be able to keep using those heavier weights with good form.

3 – Our heart rate also gets elevated quite a bit for the entirety of the workouts, and so as a result we get some stimulus to the cardiovascular system as well.

However, we are removing some of the obstacles that make the CrossFit programming not as ideal for some people.

We’re making all the workouts short – 20 to 30 minutes – and able to be done at home with just a couple of Kettlebells and your own bodyweight.

This also makes the workouts easy on the joints in the spine and a little lower impact as to take a special consideration of the challenges that face a lot of us who are in the 40 age range and above.

But if you want to get in on this one, we need to sign it ASAP, because we start this coming Monday.

Details and reserve your spot at the link below:

=> 28-day Kettlebell EMOM Challenge (starts Monday)

See you on the “inside”!

– Forest Vance
ForestVance.com

“Muscle Confusion” Doesn’t Work. Here’s What to Do Instead.

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“Muscle Confusion” is the idea that you need to change up your workouts, to somehow confuse your muscles, and make sure your body doesn’t adapt to doing the same thing.

Newsflash: “Muscle Confusion” is not a scientific term. It’s a marketing ploy. Your muscles don’t get confused. And your body doesn’t adapt to doing the same workout nearly as quickly as you might think it does.

What you need to focus on instead is something called progressive overload.

This principle IS backed by LOADS of research, and is a GREAT way to ensure you are progressing over the long-term.

(Check out the article linked below.)

Progressive overload could look like:

– Increasing the amount of weight you lift
– Changing the number of sets you perform
– Increasing the number of repetitions you do each set

And for best results, you want to do this in a planned, specific, systematic way.

My Hybrid Kettlebell Muscle course is a six week training plan that is specifically designed to help you do just this.

You’ll see and feel the improvements in your strength, condition, and overall fitness in just 42 days, following the principle of progressive overload.

NOT muscle confusion 🙂

Details and order now at the link below:

=> Hybrid Kettlebell Muscle

And here’s to your continued success!

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

PS – Here is the link to the research article I mentioned in today’s post:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4215195

Sample HKS (Hybrid Kettlebell Muscle) Workout

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Let’s get you going today with a sample workout from my Hybrid Kettlebell Muscle program.

This program is specifically created for you if:

– You want to really focus on getting strong
– You want to learn how to properly incorporate serious strength work with kettlebell training
– You want to get muscular, lean, and athletic, all at the same time
– You want a done-for-you 6 week program that can check all of these boxes

Get the full Hybrid Kettlebell Muscle program here (discount for 1st 100 customers, ending soon).

Okay, let’s get this thing going:

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Sample HKS (Hybrid Kettlebell Muscle) Workout

PART 1

Perform five reps of the back squat. (You could alternatively do a double KB front squat if you do not have access to a barbell).

*Recommended weights and video breakdowns included in the full program

BEGINNER LIFTERS – work on your form first and formost, don’t worry too much about weight just yet. GENERAL guideline – we typically load two bars when we do this movement w folks just starting out in our group classes @ FVT with 65 to 95 pounds (women) and 95 to 115 pounds (men). If you have a decent fitness base but little lifting experience, this is a good place to start.

INTERMEDIATE / ADVANCED LIFTERS – work up your weight for each of the first two sets; last two sets should be performed at ~75% 1RM.

PART 2

Perform three rounds of the circuit below, moving quickly from one exercise to the next and resting as little as possible:

*Recommended weights and video breakdowns included in the full program

– One hand KB swing – 9 reps per side
– 11 walking goblet lunges (per leg)
– 7 plank-to-push up EACH SIDE

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Each exercise in every HKS workout is chosen for a very specific reason – to move you towards your goal of getting stronger, leaner, and into top physical shape six weeks from now.

And it follows a specific progression … so each week builds on the last, and you are hitting very specific targets every time you work out, based on a percentage of your training goals for the end of the six weeks.

Can you say the same about the training plan you are currently on?

Learn more and get the full program at the link below (special discounted pricing for 1st 100 customers):

=> Hybrid Kettlebell Muscle

And here’s to your continued success!

– Forest Vance, MS
Master Kettlebell Trainer
Certified Barbell Instructor
ForestVance.com

(pic) Meet Bob: the RIGHT Way to Gain Strength Over 40

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Meet Bob.

Bob is 55 years old.

Bob has not only lost over 40 pounds, but he has made some tremendous strength gains. He went from doing 1 pull up to 12. He increased his deadlift from 185 to 325. And MUCH more.

He used a training program very similar to the one linked below, to make these gains:

Hybrid Kettlebell Muscle

But after training with me for a solid three years, he strayed a bit from my teachings.

He started to try to add in MORE volume, intensity, and frequency, by going out and doing additional workouts on TOP of the ones we were doing at my gym.

Bob was training 5-6x per week, and at a strenuous level at every session.

And Bob started to get little overuse injuries.

He’d tweak his elbow. And then his calf. And then his lower back.

He’d take it easy for a couple of weeks, but then be right back into it.

And eventually, after repeating this cycle multiple times, Bob herniated a disk in his lower back.

He was out for the count.

No surgery yet, and now six months in, we’re finally back to solid training intensity.

And making solid, steady gains again.

But now he’s listening more to what I have to say 🙂

So if you want to gain strength after 40, but you want to do it in a safe, effective, long-term way, here are 3 key things to pay attention to:

1 – Volume

Volume refers to the number of muscles worked, exercises, sets, and reps during a single session.

I know that when I was 18, I could train for 90 minutes, 5 days per week, and be fine. I’d recovery, stay injury-free, and make continued gains.

Now, if I attempted a program like that, I’d break myself in a matter of weeks 🙂

You might not be able to tolerate and recover from, and might do better on, less total training volume at a more advanced age.

2 – Intensity

Intensity refers to the amount of work required to achieve the activity, and is proportional to the mass of the weights being lifted.

This is expressed commonly as a percentage of 1 rep max (1RM).

So if you’re doing 3 sets of 5 reps at 75% of your one rep max on the deadlift, that would be an intensity prescription.

For older lifters, you need to make sure you’re not spending too much time at higher intensities.

You need more recovery, your body just can’t handle going in and trying to max out on the bench press every Monday.

You CAN get into that 85-90% intensity range for certain short bursts … you just have to be careful, and know what you are doing.

3 – Frequency

Frequency refers to how many training sessions are performed per week.

This is individualized, and a lot of it depends on your training background.

But one thing is for sure, if you are over the age of 40, you very likely will do better on a little less frequency than more – three times per week seems to be perfect for most men and women.

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You CAN still make strength gains in your 40’s and beyond.

You CAN still push yourself.

And you CAN still have fun with your training.

You probably just need to do it in a different, more sensible way than you did in your teens, 20’s, and 30’s.

For a program that fits all of these criteria, I recommend Hybrid Kettlebell Muscle.

We strength train, combining more “traditional” strength work with KBs, 3x per week.

The intensity prescriptions are smart, and gradually scaled.

We mix in the cardio you need for heart health and to burn fat, in the form of HIIT.

And we make sure to work your core and flexibility and other things that are so important for the over 40 athlete.

Check out Hybrid Kettlebell Muscle here:

=> Hybrid Kettlebell Muscle

And here’s to your continued success in strength training after the age of 40! –

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVance.com

PS – Bob is not my client’s real name. But this story is about an actual client of mine.

20 Minute Halloween Kettlebell Workout

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How was your Halloween?

I went trick-or-treating with my wife, our two daughters, and a couple of other families in our neighborhood.

It was a lot of fun. And I got an extra cardio workout trying to keep up with them, lol!

I know it’s technically a day late, but check out this 20 Minute Halloween Kettlebell Workout. You’ll burn some extra calories after yesterday’s festivities, plus you’ll train your heart, burn fat, build strength, and have fun in the process 🙂

All you need is a single kettlebell and 20 minutes:

20 Minute Halloween Kettlebell Workout

Do as many rounds as you can in 15 minutes of:

– 10 push ups (Elevate your hands on a box or bench if 10 regular push ups are too hard. Elevate your feet on a box or bench if 10 regular push ups are too easy.)
– 31 jumping jacks
– 19 kettlebell swings (Recommended weight: 16k women / 24k men)

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This one’s so simple, yet it’s so powerful.

You get a full-body strength workout, working your pressing muscles and core with the push ups, then the entire back of the body with the swings.

You also train your cardiovascular system, and burn fat.

As always, focus on form, be safe, and be sure to use weight that is appropriate for you and your current fitness level.

And here’s to your continued success!

– Forest Vance
Kettlebell Specialist
ForestVance.com

PS – If you liked this 20 Minute Halloween Kettlebell Workout, you’ll LOVE the 28 Day Kettlebell Body Revival Challenge. Program access at the link below:

=> 28 Day Kettlebell Body Revival Challenge

New 18 Min Kettlebell EMOM

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We are in the process of programming new kettlebell workouts for our upcoming 28 Day “1000” Kettlebell Challenge.

I was chatting with one of our veteran trainers yesterday on the overall strategy and kind of what we’re looking at from a big picture perspective, to be getting people the best possible fat loss, lean muscle, and performance enhancement results.

One of the things we hit on was the balance of strength and endurance / conditioning work.

So in other words, in the context of what we do at FVT – having some workouts where we’re working 45, 60, even 90 second intervals, pushing into higher rep ranges, building endurance and other adaptions that go along with that …

… and then having other workouts that are lower rep, where we can use heavier weight … BUT still keeping things moving and making sure everyone feels like they are getting a good workout.

It’s an art and a science, I’ll tell ya’!

But we get better at it each year.

Here’s an 18 Minute Kettlebell EMOM workout that falls more into that “strength” category, but it’s still set up to where you work your whole body and keep your heart rate up and get a great total-body workout:

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18 Min Kettlebell EMOM

Set your timer for 60 second intervals.

Start each exercise at the beginning of each interval.

Your rest is the time between when your set is complete until the next interval starts.

Do five rounds total of the three exercise sequence below, for a total of 18 60-second intervals:

Min 1 – 8 alternating reverse KB goblet lunges
Min 2 – 5 single arm KB squat-to-overhead press per side
Min 3 – 15 two hand kettlebell swings

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Quick-hitting kettlebell workouts rock.

They are great for building all-around health and fitness.

Whether your goals are losing fat, gaining lean muscle, or improving performance for sports you enjoy, they deliver.

And maybe one of the best parts is that you can do them any time, any place, in a short amount of time.

If you want all the benefits decribed above, plus a real mental and physical challenge, you need to get in on our upcoming 28 Day “1000” Kettlebell Challenge:

=> 28 Day “1000” Kettlebell Challenge – starts Monday, October 28th

To your continued success!

– Forest and the FVT Team

1000 Kettlebell Challenge Workout

On By adminIn Kettlebell WorkoutsLeave a comment

Quick-hitting kettlebell workouts rock.

They are great for building all-around health and fitness.

Whether your goals are losing fat, gaining lean muscle, or improving performance for sports you enjoy, they deliver.

And maybe one of the best parts is that you can do them any time, any place, in a short amount of time.

If you want all the benefits decribed above, plus a real mental and physical challenge, try today’s 1000 Kettlebell Challenge Workout.

It’s a sample from our upcoming 28 Day 1000 Kettlebell Challenge:

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1000 Kettlebell Challenge Workout

20 bodyweight squats
16 two hand KB swings
12 push ups
20 1 arm KB rows (10 per side)
40 jumping jacks
20 alternating reverse lunges (10 per side)
16 one arm swings (7-8 per side)
12 mountain climbers (per side)
20 gorilla rows (10 per side)
40 high knees in place (20 per side)
20 walking lunges
16 hand-to-hand KB swings (10 per side)
12 alternating shoulder taps (per side)
20 1 arm upsupported rows (10 per side)
40 split shuffles (20 per side)

Do 3 rounds of the circuit above for time.

Then, finish with 28 burpees, for an even 1000 reps.

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Now.

This is a challenging workout.

It’s not designed for beginners.

Try it, but only if you already have a decent fitness base.

Because in the upcoming 28 day 1000 Kettlebell Challenge, we work up to this workout as a sort of “Grand Finale” at the end – so you will have been training consistently, building up your form, and practicing the KB moves for about four weeks before attempting it.

And, we be sure to give modifications and options too, so that the workout can be done by folks of all different fitness levels.

Bottom line: if you like short, challenging, effective, new, fresh KB workouts – you gotta get in on the 28 Day 1000 Kettlebell Challenge!!

Registration opens tomorrow, stay tuned.

– Forest and the FVT Team
ForestVance.com

New Video: HardStyle Kettlebell Swing Variations

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In today’s video, I walk you through some variations of the HardStyle Kettlebell Swing.

HardStyle Kettlebell Swing Variation #1: the One Hand Swing

Body mechanics here should be very similar to the two hand swing. It’s almost like you’re doing the two hand swing, and you’re just removing one hand from the kettlebell.

One thing to pay close attention to on this move is what we call “packing” the shoulder. Watch the video to learn more – it’s about activating the muscles around your shoulder joint and “packing” it back into place.

The other thing you can do is slightly turn your hand down – like you’re pouring a pitcher of water – when the ‘bell comes between the legs. This makes for a smoother movement overall, and a nice transition to things like cleans and snatches. Just be sure that doing this doesn’t come at the expense of UNpacking your shoulder (a common mistake).

HardStyle Kettlebell Swing Variation #2: the Hand-to-Hand Swing

With this variation, we’re still doing one hand swings, but we’re taking it a step further, and switching hands every rep.

Timing is everything with this one. Start thinking about switching hands when the ‘bell is on the way UP, so that you end up actually doing the switch when the ‘bell is weightless in the air in front of you.

HardStyle Kettlebell Swing Variation #3: the Double / Two ‘bell Swing

This is a great variation on the swing for adding additional load. You can typically swing more total weight with two KBs than with a single heavy one.

You end up getting more work done in the same amount of time, and really challenging yourself.

You’re kind of combining elements here from both the two hand and one hand swing technique. Watch the video to see how to do it. You’ll also need to get a tad wider stance so that you don’t hit your legs with the KBs.

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There you have some great variations of the Hardstyle Kettlebell Swing.

If you found this video helpful, check out my “300” Kettlebell Challenge workouts program.

You’ll unleash your inner warrior and build a Spartan body, in about 20 minutes with a single kettlebell.

Get a free sample week of the training plan at the link below:

http://bit.ly/free300kbworkouts

And here’s to your continued success! –

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
ForestVance.com

Kettlebell Strength Test (300 rep workout inside)

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For those looking to test their strength, kettlebell form, mental capacity, and lungs, I dare you to take this test:

=> 300 Kettlebell Challenge

You do a strength (and overall fitness) test at the beginning of the 42 day program – a 300 rep kettlebell workout.

It gives you a great, measureable starting point for the program. It also helps you set goals for the end.

Then, for the six week program, you do workouts that will help you do better at that original “benchmark” workout – and at the same time, help you with things like:

– Losing fat
– Gaining lean muscle
– Strengthening your core
– Getting more flexible
– Improving overall performance

We even do a different 300 – rep kettlebell workout every Friday during the six weeks, just for fun, and so that you can see your fitness improving along the way – like this:

300 Kettlebell Challenge – Week 2 Sample Workout – Intermediate / Advanced Version

(in the full program, we also have a special beginner version of every 300 workout, so that the workouts are do-able for every fitness level)

– 7 1-arm squat thrust right (12k women/ 24k men)
– 7 1-arm squat thrust left (12k women / 24k men)
– 6 push-ups to alternating hand reach each arm
– 7 Goblet pendulum lunges right (front to back= 1 rep)(12k women / 20k
men)
– 7 Goblet pendulum lunges left (front to back= 1 rep)(12k women / 20k
men)
– 8 single arm swings each arm (12k women / 20k men)
– 6 Single arm renegade rows right (12k women / 20k men)
– 6 Single arm renegade rows left (12k women / 20k men)
– 7 Double thrust burpees

Complete 4 rounds for time

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So I dare you to take this test:

=> 300 Kettlebell Challenge

And I look forward to hearing about how you do.

To your continued success –

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
ForestVance.com