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“300” – 42 Day KB Challenge – BENCHMARK WORKOUT

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Here is your benchmark workout for the upcoming “300” – 42 Day KB Challenge.

“300” – 42 Day KB Challenge <<== apply here

The idea behind this workout is that it gives you a great “benchmark” to measure your progress.

We do it both at the beginning and end of the Challenge, so you can see if you can do better push ups, more swings, etc.

What makes the Challenge unique is that we have a very specific, progressive plan that is going to help you actually get better and stronger and DO better at the workout, at the end of the 6 weeks.

(And in the process, you will end up losing fat, gaining muscle, and getting into fantastic shape.)

Plus, there is a ton of accountability – you check in every time you work out, and we actually keep track of who is checking in and make sure to reach out if you don’t – so it helps you actually DO the workouts too 🙂

Okay – here we go:

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“300” – 42 Day KB Challenge – BENCHMARK WORKOUT

TIER 1 (for beginners / those just getting back into it)

5 1 arm press right (8k women / 16k men)
5 1 arm press left (8k women / 16k men)
15 2 arm KB swings (12k women / 20k men)
10 push ups with hands elevated waist-level box or bench
5 bodyweight lunges right
5 bodyweight lunges left
10 recline rows
5 burpees

Complete 5 rounds for time

TIER 2 (for intermediates and advanced)

5 1 arm press right (12k women / 24k men)
5 1 arm press left (12k women / 24k men)
10 1 arm KB swings right (16k women / 24k men)
10 1 arm KB swings left (16k women / 24k men)
10 standard push ups
10 KB goblet lunges right (12k women / 24k men)
10 KB goblet lunges left (12k women / 24k men)
5 pull ups
10 burpees

Complete 4 rounds for time

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Give that workout a go if you want!

See how you do.

Then – if you want a specific, progressive plan – WITH coaching and accountability and feedback to make it happen – to help you improve at this workout over the next 6 weeks, apply for our “300” – 42 Day KB Challenge at the link below:

“300” – 42 Day KB Challenge (spots limited to 25)

Look forward to hearing from you!

– Forest Vance
ForestVance.com

300 KB Challenge Workout

On By adminIn Kettlebell WorkoutsLeave a comment

Did you ever see the movie 300?

Gerard Butler and the rest of the cast were RIPPED:

One of the workouts – written by Mark Twight, their trainer – circled around the internet and gained some popularity after the move came out.

It’s a 300 rep, fast-paced, metabolic-conditioning style session that includes both barbell work and some bodyweight / gymnastics moves.

I think it actually played a role in popularizing this style of training, around 10 or 12 years ago.

If YOU want to get ripped like the cast of 300, I have a 300 rep kettlebel and bodyweight workout for you to try that’s done in the style of the original … but all you need to do it is a single kettlebell and your own bodyweight.

Check it out below.

And if you like the workout, stay tuned for our upcoming 6 week “300 KB Challenge” program – we’ll be accepting applications starting tomorrow:

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300 Kettlebell Challenge Workout

Suggested KB weight: 12k/16k (women), 20k/24k (men)

– 5 1 arm KB press (per side)
– 10 1 arm KB swing (per side)
– 10 KB goblet split squat (per side)
– 10 burpees

5 rounds for time

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Simple.

Elegant.

TOUGH.

And powerful.

Just like the original “300” workout, but with a kettlebell twist.

Thank you Mark Twight for the inspiration!

And stay tuned if you want in on our upcoming 6 week 300 Kettlebell Challenge. We’ll be using lots more workouts like this to get you lean, jacked, and ready for summer. Application period opens tomorrow.

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

[new video] Kettlebell Elbow Pain – Mistake + Fix!

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

Today, I have 1 tip that will help your kettlebell swings, cleans, and snatches!

You see, a very common mistake people make when doing these exercises is to bend the elbow when the KB comes down on the swing.

Watch the video for examples.

One of the things this can do is cause stress on the elbow, and eventually cause pain.

A simple cue and fix is to simply think about flexing the tricep (muscle on the back of the upper arm) when the KB swings down. This will make it so that you cannot flex your bicep (muscle on the front of the upper arm) and end up bending your elbow and causing that stress.

Give that tip a try, and hope it helps!

Also, if you found this video helpful, check out the link below.

You can get 7 of my best KB workouts – FREE for a limited time:

http://bit.ly/nogutsnoglorykb2

Mother’s Day “300” Kettlebell Workout

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Happy Mother’s Day to all moms!!

What better way to celebrate than with a kettlebell workout?

Let’s hop right in …

Mother’s Day 300 Kettlebell Workout

Do two rounds of the circuit below. Rest as needed and prioritize great form. Complete the workout as fast as possible (300 reps total):

– 30 KB swings
– 30 push ups
– 30 KB rack lunge (15/side)
– 30 1 arm KB rows (15/side)
– 30 burpees

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STRONG MOMS – recruit your family, see if they can hang 🙂

FOR STRONG MOMS IN YOUR LIFE – share this workout, then check out the link below for a last-minute gift:

==> 28 Day KB Body Revival

And here’s your continued success! –

– Forest Vance
ForestVance.com

[new video] the “Top Down” Kettlebell Press

On By adminIn Basic Kettlebell Drills, Kettlebell Workouts, VideosLeave a comment

The kettlebell press is different from a barbell or dumbbell press. This is because of its offset nature (the weight of the KB rests against the back of the arm).

This is a GOOD thing – because when you press a kettlebell, you are getting a great shoulder stability workout as your rotator cuff has to work overtime to counteract these forces!

But when you are learning the move, it can also be tricky.

The drill in today’s video should really help you a lot with getting the “groove” of the exercise.

To perform the “Top Down” kettlebell press drill, start by pressing the KB out to the top. Then, actively “pull” in down into the rack position. Almost imagine like you are doing a one-arm pull up!

It seems simple, but this is a great drill to help you learn the proper groove.

Give it a try at your next press workout, and see if it helps.

And get more ‘hacks’ to learn safe and effective KB form here:

http://bit.ly/kettlebellhacks

– Forest Vance, MS
Certified Kettlebell Instructor
ForestVance.com

HKS – 6 week training cycle

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Hybrid Kettlebell Muscle is flying off the shelves! – we are coming up on the first 100 copies sold.

1st 100 customers save 50% off the regular price. More info and oder here: Hybrid Kettlebell Muscle

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Every time we finish a 6 week training cycle with my Hybrid Kettlebell Muscle group, 95% of the folks (who attend regularly) end up getting stronger, and setting new personal bests.

It’s SOOO cool to see!

And honestly, it’s not rocket science.

It just takes a *little* more attention to detail than you’re probably used to.

See, the #1 key to actually get stronger on a consistent basis is the principle of progressive overload.

Put simply, muscle grows bigger and stronger in response to a training stimulus.

And to keep making gains, you need to continue making greater demands on it.

If you come in and do the same workout over and over again … using the same weights over and over again … doing the same number and type of push ups, pull ups, or whatever else … you are going to stay the same.

Shocking, I know 🙂

But – this is what the VAST majority of people do!

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So what we do is set people up for success.

We set a goal at the BEGINNING of a training cycle for our big lifts (squat, bench, deadlift).

Then, using that goal, we caculate specific weights – based on specific percentages and rep counts, based on their end training goal – for each workout.

(You can get the exact cycle that we use, that works so well, in the new Hybrid Kettlebell Muscle program.)

ALSO – we ALWAYS write the weights down that we use. This way, we know exactly what we used the workout before, how that went, what we need to do today to beat it, etc.

(Please, please, please do not tell me that you “remember” what you did last week, and don’t need to keep a training log. People tell me this over and over and over again when they first start training at FVT. Then we make them start using a training journal. Turns out, it’s REALLY tough to remember exactly what weight you used for all three to four sets of all the major lifts for each of the last twelve weeks 🙂 And you end up getting better and stronger over the long run as a result. KEEP A TRAINING LOG IF YOU ARE SERIOUS ABOUT MAKING GAINS!!)

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In conclusion, if you want to keep getting stronger on a consistent basis, your #1 key is using the principle of progressive overload, and ideally doing it as we outline in today’s article.

Get Hybrid Kettlebell Muscle for all the details on exactly how to set this up for maximum success:

Hybrid Kettlebell Muscle

Here’s to getting swole for summer!

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

Hybrid Kettlebell Muscle – Sample Workout

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

Today I want to hook you up with a sample workout from my new Hybrid Kettlebell Muscle program.

Although dozens of folks have already started on the program since we announced its release yesterday … it makes sense to get a feel for what the workouts you’ll be doing look like, before committing to doing it:

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Hybrid Kettlebell Muscle – Sample Workout

PART 1

Perform five reps of the “modified sumo” deadlift. (You could alternatively do a double KB sumo deadlift if you do not have access to a barbell).

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 95 pounds (women) and 135 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 ~75-77% 1RM.

*Rest ~ 30 seconds, then:

Perform five reps of the double KB Press

(If you only have one kettlebell, do 5 reps per side)

*Rest ~60-90 seconds; repeat rotation three more times for a total of four rounds.

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

– Split squat with single KB in goblet position – 10 reps per leg
– Hamstring fall out – 5
– Spiderman climb w push up – 10 reps PER SIDE –

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Now in the full program, we give you recommended weights for each exercise, so that you have an idea where you should be, and where to start.

We also give you video demos, so that you know how to perform all of the exercises with safe and effective form.

But this sample should give you a great idea.

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Hybrid Kettlebell Muscle is NOT complex – but that’s what makes it powerful.

Each exercise in every workout is chosen for a very specific reason – to move you towards your goal of getting stronger and more muscular, six weeks from now.

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

Learn more and get the full program at the link below:

=> Hybrid Kettlebell Muscle

Here’s to your training success!

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

New 6 Week Kettlebell/Barbell Strength Program

On By adminIn Basic Kettlebell Drills, General, Kettlebell Workouts, Product ReviewsLeave a comment

“Traditional” strength programs – where you focus on a couple of bodyparts each day, and hammer them into oblivion with a variety of exercises and lots of volume – can actually be great for getting big and strong.

Thing is, they don’t do much for fat loss, or as far as carry-over to any sort of athletic activities, or even every day movement.

They can also be really hard on your body, causing aches and pains that won’t go away.

On the other hand, programs designed for pure fat loss and conditioning aren’t always the best either.

Many times, they rely on mostly bodyweight moves or light weights, and though you may get in great shape, you can end up losing muscle.

Bummer!

But if you want to get strong AND lean AND jacked AND athletic at the SAME TIME … I have a new program that may be right up your alley 🙂

It’s called Hybrid Kettlebell Muscle.

And in this new program, you are going to learn how to properly combine the traditional barbell lifts (squat, bench, deadlift) with kettlebells for the perfect balance.

I think it’s one of the best around for this specific type of training and goals.

As a matter of fact, I don’t know of anything out there that’s exactly like it.

Check the program out at the link below – 1st 100 customers save 50% off the regular price:

New 6 Week Kettlebell/Barbell Strength Program

Here’s to getting LEAN and JACKED before summer!!

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

(video) Kettlebell Turkish Get Up with Proper Form

On By adminIn Basic Kettlebell Drills, Kettlebell Workouts, VideosLeave a comment

It is believed that ancient wrestlers in what is now Turkey invented the get up to prepare for their grueling competitions.

Sadly, it is an exercise often neglected or dismissed by people who do not understand how to do it, or what it can do for the body.

However, it is unbelievable move for overall mobility and stability of the core, shoulders, and hips.

No other single exercise can do all of this.

And that’s why if you’re NOT doing get ups now, you need to start, ASAP!

Check out today’s video – you’ll see the whole movement at speed, and then broken down into steps:

Part 1 = Roll to the side, pull the ‘bell to the body, roll to the back, punch towards the ceiling

Part 2 = Opposite arm, leg go out at 45 degrees

Part 3 = Roll to the elbow, then hand. It’s NOT a sit up!

Part 4 = Foot sweep

Part 5 = Get set, get tight, stand up!

Then, all you need to do is reverse the motion to get back down.

This is obviously a quick overview, but it is a good intro to the move, and a start.

For more in-depth instruction, check out my Beginner’s Guide to Kettlebell Training.

You’ll learn the basics of the safe and effective KB training. You’ll also get a sample workout to hone your skills.

Get it free for a limited time at the link below:

http://forestvance.com/beginnerskbguide

To your success!

– Forest Vance, MS
Certified Kettlebell Instructor