“High-Intensity Power Training” (HIPT) (though I haven’t called it by that exact name) has long been a staple of the kettlebell workouts I put together.

I firmly believe this training method has a lot to do with the results people get with my programs.

So I thought it was pretty interesting when I came across a recent study done at The Ohio State University.

For a 10 week period, they used High-Intensity Power Training (HIPT) … with subjects of both genders (23 men, 20 women), spanning all levels of aerobic fitness and body composition … and the final data results indicated that HIPT significantly improves V_ O2max and body composition in subjects of both genders across all levels of fitness.

(full study is linked below)

What I want to do today is give you a sample HIPT kettlebell workout, so that you can get a feel for what this training protocol is all about.

(In the study, they used barbell lifts such as the squat, the deadlift, the clean, the snatch, and the overhead press … one thing that makes MY training method unique is that we use KETTLEBELLS instead – so that you can get the same results, but without having to learn complicated olympic lifts, or invest thousands of dollars in equipment, etc)

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15 Min High-Intensity Power Training (HIPT) KB Workout

FOR TIME:

5 pull ups OR 15 recline rows
15 push ups
30 kettlebell swings (53 pound KB – men / 35 pound KB – women)
4 pull ups OR 12 recline rows
12 push ups
25 kettlebell swings (53 pound KB – men / 35 pound KB – women)
3 pull ups OR 9 recline rows
9 push ups
20 kettlebell swings (53 pound KB – men / 35 pound KB – women)
2 pull ups OR 6 recline rows
6 push ups
15 kettlebell swings (53 pound KB – men / 35 pound KB – women)
1 pull up OR 3 recline rows
3 push ups
10 kettlebell swings (53 pound KB – men / 35 pound KB – women)

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Kind of beautiful in its simplicity, isn’t it?

That’s what HIPT is all about.

That being said, a word of warning – you do NOT want to haphazardly toss together a program like this.

You need to have a specific, planned progression in place for best results.

(I actually wrote about that topic in another recent post, which you can check out HERE if you missed it)

If you want to:

– Lose belly fat
– Be mobile and strong enough to help with the activities you enjoy
– Improve your nutrition
– Get strength and conditioning results that show up in body transformation

I would encourage you to take a close look at our upcoming 42 Day Kettlebell Shred Challenge.

We use well-thought out, planned, progressive HIPT as a staple.

You’ll get detailed kettlebell-based workouts to follow each day.

You’ll get a nutrition plan that lays out exactly what you need to eat to get the results.

And you’ll get the accountability, feedback, and coaching – the piece that could be MISSING from your program now, that’s holding you back from getting the results you deserve.

Fill out the short application form at the link below:

42 Day KB Shred Challenge

And we’ll get back to you ASAP with all the details.

Give the sample workout I shared today a try if you want, and see how you do.

And look forward to hearing from you on our upcoming Challenge!

– Forest and the FVT Team

PS – Check out the full HIPT study HERE

Have you ever heard of “Muscle Confusion”?

The term gets thrown around by a lot of trainers and fitness enthusiasts as kind of a way to encourage “mixing up” your workout routine.

But I’m here to tell you – it’s bogus 🙂

Because your muscles don’t get “confused”.

In fact, they respond pretty predictably to exercise.

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The idea is that you need to constantly “switch up” your workouts, and keep your body guessing, to see progress.

There is *some* truth to this – but, the problem is, people don’t end up staying with a particular exercise for enough time to really master it.

It would be like trying to learn how to surf one day, then mountain bike the next.

Sure, you’d “mix it up” – but you wouldn’t have enough time to get good at anything.

Do this every day, and you kind of end up spinning your wheels, and never really getting anywhere …

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So, what do we do?

Follow a specific plan that focuses on repeatedly training specific muscle groups, and works towards a specific goal.

Now, don’t get me wrong. This does NOT mean you don’t consistently CHALLENGE yourself.

You gradually increase reps, intensity, and resistance.

But you do this in a specific and progressive way, for a period of time – so that you can truly get better and meet your goals, once and for all.

Our upcoming 42 Day Kettlebell Shred Challenge is the perfect example.

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Here’s an example of what I’m talking about. This is the “finisher” portion of a workout, from three weeks of programming, in 42 day kettlebell Challenge we are doing right now:

WORKOUT C – PART 3

(week 1 progression)

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

– One hand KB swing – 8 reps per side
– 10 walking goblet lunges (per leg)
– 6 plank-to-push up EACH SIDE

WORKOUT C – PART 3

(week 2 progression)

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

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

WORKOUT C – PART 3

(week 3 progression)

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

– One hand KB swing – 10 reps per side
– 12 walking goblet lunges (per leg)
– 8 plank-to-push up EACH SIDE

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Nothing crazy here.

But it’s following a sound, planned, specific progression each week.

THEN in week four – AFTER you’ve had time to work each move, and get better for a few weeks – we totally change up the exercises and workout entirely.

So be honest, if you are truly committed to getting results:

Are YOU consistently progressing yourself like this, and moving towards a goal?

Or are you just picking, as Pavel would say, “random acts of variety” for your daily workouts, and crossing your fingers, hoping you’ll get better?

If you want a specific plan to get you where you want to go (plus the accountability and support and feedback that could be the other missing piece that’s keeping you from hitting your goals), I invite you to apply for our upcoming 42 Day Kettlebell Shred Challenge:

42 Day KB Shred

Hope this article has helped you think long and hard about your current workout program, and what you can do to get better!

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

Kettlebells are special and unique.

But we have a lot MORE training tools at our disposal that we can benefit from working with too.

My experience actually is, many people want to learn how to best INCORPORATE kettlebells into their overall routines – as more of an addition and on-going staple, but not necessarily a stand-alone training method – to best reach their goals.

And this is what “Hybrid Kettlebell Training” is all about.

++ Hybrid KB Training – 6 Week Challenge – starts Monday 12.3.18 – details and apply here ++

BODY PART SPLITS FOR STRENGTH AND MUSCLE

You see, for the first 10 or 12 years of my training career, my workouts looked about like this:

– Body part split – I’d hit chest and tris Monday, Back and Bis Wednedsay, Legs and Shoulders Friday, or something along those lines
– Most days would start with a big barbell lift for the main bodypart I was training that day – like bench for chest, squat for legs, etc
– I’d also do other “assistance” work on top of that – maybe incline DB bench and flys for chest, and French press + push downs for tris or something
– It was high volume for one or two bodyparts each day, but typically I’d only hit each bodypart once per week

Honestly, this worked great for gaining strength and mass, and it served me well.

FULL BODY TRAINING FOR FAT LOSS

My goals started to change as I got closer to 30. I was more interested in leaning down, having FUNCTIONAL muscle, reducing pain in my body, feeling great, and long-term health.

I started searching for other ways to train, and that led me to the kettlebell.

Now my workouts were looking more like:

– Full body split – work ALL bodyparts, three to four days per week
– Most workouts are done using exercise pairs or circuits, rest is kept to a minimum
– Each bodypart might get three to six sets each day – so the overall weekly volume is actually similar, the set up is just a little different

This worked great for my new goals. And I switched to training with kettlebells (and bodyweight) almost exclusively for the next four or five years.

HYBRID KETTLEBELL TRAINING – THE BEST OF BOTH WORLDS

++ Hybrid KB Training – 6 Week Challenge – starts Monday 12.3.18 – details and apply here ++

Now we’ve come full circle.

Three or four years ago, I started thinking more and more about how I might be able to COMBINE all the training methodologies I’ve used and experimented with over the years, to get the best of BOTH worlds.

“Hybrid Kettlebell Training” is the mutated monster of a result.

We start each workout with a big barbell lift.

Then we move on to a kettlebell and bodyweight – based conditioning piece, that focuses on most of the same muscle groups.

So we kind of mix the lifting and bodypart – split concept, with the fast-paced fat loss training that works so great.

Turns out, it also produces staggering results. You can be strong AND muscular AND lean AND functional, all at the same time.

Pretty cool, right?

I’ve been training this way for about the last 3 to 4 years, and this is how I also train most of my private clients that I work with currently.

HYBRID KB TRAINING – SAMPLE WORKOUT

Here is a sample, to give you a general idea of what a single day might look like:

(total body warm up)

then –

PART 1

Perform five reps of the barbell bench press. (You could alternatively do a double KB floor press if you do not have access to a barbell). 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 pull ups. (You could alternatively do 10 recline rows if you cannot do pull ups yet.)

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

PART 2

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

Single arm KB row – 10 reps per side
Hindu push up – 10
Barbell curl – 10

(finish with REGENERATE / recovery sequence)

++ Hybrid KB Training – 6 Week Challenge – starts Monday 12.3.18 – details and apply here ++

Now just a little snapshot like this gives you an idea, but doesn’t really do this training method justice.

Because we need to have a on-going, planned out program, where one workout is building on the next, and everything is working towards an end goal.

If you liked this workout and the concepts I covered in today’s article, I want to invite you to join us for our upcoming Hybrid KB Training – 6 Week Challenge. It will give you the plan and structure – not to mention accountability and coaching – you need to make this all work. I have copied details below.

I hope today’s article has got you thinking about your goals, and that it has given you a new perspective on how you might best train for them.

Hybrid Kettlebell Training rocks!

– Forest Vance
ForestVance.com

 

HYBRID KB TRAINING – 6 WEEK CHALLENGE

We are putting together a Hybrid KB Training – 6 Week Challenge, and I’m looking for a few specific people who want to build muscle during the Holidays.

This will be a six week, small group coaching program where I work with you closely to help you gain strength and lean muscle through the Holiday season.

I’ll give you the exact workout plan to follow, and I’ll give you personal coaching / attention / tips to help you make the fastest progress possible.

Yes – you could grab a free training program from a lot of places on the internet, and follow it on your own for a period of time, and *maybe*, *possibly* get okay results (maybe this is what you’re already doing now?)

But if you want the highest level of coaching, accountability, specificity, and quality – THIS 6 WEEK CHALLENGE IS FOR YOU!

TO PRE-QUALIFY:

— You must be looking to gain strength and/or muscle mass
— You must be able to commit to training 3x per week for the next 6 weeks
— You must have access to (or can get access to) a basic barbell set up AND/OR a couple of kettlebells (a basic barbell set up is ideal for this program, however, I will give substitute exercises that can be done with a pair of KBs)
— You must be friendly and coachable

Shoot us a message using the link below:

=> http://bit.ly/holidaygainz2018

And we’ll reply with all the program details on how to sign up.

We’ll be choosing people over the next few days.

Look forward to hearing from you!

– Forest Vance
ForestVance.com

This time of year can be perfect for focusing on gaining strength.

Take the next 8-12 weeks, and pack on some muscle.

Build your “base”.

Then, you can focus on shredding down and getting lean in the Spring.

This is what I am doing with a few of my private training clients, as well as the general theme how we will be structuring our upcoming “Holiday GAINZ Challenge” (stay tuned, we’ll be accepting applications starting tomorrow):

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“Hybrid” KB workout for Holiday GAINZ

(total body warm up)

then –

PART 1

Perform five reps of the barbell deadlift. (You could alternatively do a double KB sumo deadlift if you d0 not have access to a barbell). 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.

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

PART 2

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 – https://youtu.be/zyftGe4qHTg
Spiderman climb w push up – 10 reps per side

(finish with REGENERATE / recovery sequence)

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That’s just a tiny taste of what you’ll experience in the Holiday GAINZ Challenge.

I’ll take you through a full six to weight weeks of progressive training, in the style of the sample workout I shared with you today.

We’ll have in-depth training on technique, too – so that you can learn the basics of how to train this way, safely and effectively.

I’ll even be coaching you personally and holding you accountable.

You’ll be stronger, more powerful, and ready to DOMINATE 2019.

Stay tuned, we’ll be accepting applications starting tomorrow!

Talk soon –

– Forest Vance
ForestVance.com

If you’re anything like me, you’re feeling a little bloated and sluggish need of some serious calorie burning after these last two days of feasting! ..

.. here is a simple – but highly effective! – kettlebell workout you can do in about 20 minutes.

It will burn a lot of calories, and fire up your metabolism for the rest of the weekend:

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20 Minute KB Cardio Crusher

Do 3 rounds, resting as needed between moves, but going as fast as you can:

– 10 one arm KB swings per side
– 5 KB clean and press per side
– 5 KB snatch per side
– 10 KB goblet squat
– 1 KB get up per side

ForestVance.com Black Friday sale

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Workouts like this are SO AWESOME – because you can do them any time time, any place, with just a single KB and a small amount of space.

(I’m planning on doing just myself that with this one over the weekend!)

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Have you seen the HUUUGE sale we have going right now in the ForestVance.com store?

I have all of my best selling products and programs for at least 50% off.

We got:

– kettlebell programs
– bodyweight programs
– programs for fitness professionals
– my FEED THE BEAST diet program
– my REGENERATE program for lifters and athletes
– OCR Domination to get you ready for your next obstacle course race

And so much more!

Get your deals at the link below – just over 48 hours remain:

Black Friday offers @ ForestVance.com

Thank you! Have a great day!

– Forest Vance
ForestVance.com

PS – The ForestVance.com Black Friday sale is only on for a limited time.

These are the best prices you will see on all of these programs all year, if ever.

Grab your deal(s) at the link below:

Black Friday offers @ ForestVance.com