Kettlebell GAINZ – Week 5, Workout B

1 – PRESSING LADDER

KB Presses (M suggested weight = 35 to 53 pounds; W suggested weight 18 to 35 pounds)

Do four ladders up to 4 reps each.

The pressing ladders will look like this:

C+P right
C+P left
clean, 2 presses right
clean, 2 presses left
clean, 3 presses right
clean, 3 presses left

*Demo vids provided in full program:

Kettlebell GAINZ 2.0
2 – BURNER – set your timer for 13 minutes, get as many rounds as possible!

3 pull ups (use band assist if needed, OR do 9 inverted rows) –
5 dips (use low bars and foot assistance if needed) –
7 push ups (knees OR toes)
9 KB swings (32k recommended weight – men; 20k recommended weight
– women)

*Demo vids provided in full program:

Kettlebell GAINZ 2.0

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The Kettlebell GAINZ 2.0 launch sale is ending soon. Grab your copy now, because it’s on a “dime sale” (price goes up by .10 every time someone buys):

http://bit.ly/kbgainz2

For the next few days, while it’s on “pre-release” pricing, you get:

– Kettlebell GAINZ 2.0
– my “Athletic GAINZ” diet plan
– the 28 Day “Kettlebell Body Revivial” plan

All at a special deal.

Kettlebell GAINZ – Week 3, Workout A

1 – Goblet Squat OR Double KB Squat (if access to) / Pull Up Superset

Start by doing 6 single / double KB squats. (M suggested single KB weight = 44 to 70 pounds; W =26 to 44 pounds. If double Kbs – 2×35 or 44 for
men, 2×18 or 26 for women)

Follow the KB squats with 1 pull up.

Do 8 KB squats.

Do 2 pull ups.

Do 10 KB squats.

Do 3 pull ups.

Do 12 KB squats.

Do 4 pull ups.

*If pull ups too EASY – do 2 / 4 / 6 / 8 reps instead
*If pull ups too HARD – do 8 / 10 / 12 / 14 reps instead on the inverted row

After completing the ladder, rest about :60 and repeat.

*Demo vids provided in full program:

Kettlebell GAINZ 2.0

2 – Renegade Rows (M suggested weight 35 to 54 pounds; W suggested weight 26 to 35 pounds)

Perform 4 sets of 12 reps (6 per side); resting about 45-60 seconds between sets.

*If only 1 KB – perform in push up position w off hand on the ground, and “shuffle” back and forth and switch reps every time

*Demo vids provided in full program:

Kettlebell GAINZ 2.0

3 – Snatches (M suggested weight 44 to 53 pounds; women suggested weight 26 to 35 pounds)

Do 70 total, switching hands every 5-10 reps. Time yourself and do all 60 reps as fast as you can. EMPHASIZE GREAT FORM AND SAFETY. As your conditioning level / proficiency with the movement improves, strive to improve your time.

*Demo vids provided in full program:

Kettlebell GAINZ 2.0

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Kettlebell GAINZ 2.0 is now available! Grab your copy now, because it’s on a “dime sale” (price goes up by .10 every time someone buys):

http://bit.ly/kbgainz2

For this week, while it’s on “pre-release” pricing, you get:

– Kettlebell GAINZ 2.0
– my “Athletic GAINZ” diet plan
– the 28 Day “Kettlebell Body Revivial” plan

All at a special deal.

As I rolled out of bed at 445 this morning (which was really more like 345, since daylight savings time here in California happened on Sunday), I found myself unusually EXCITED to teach boot camp!

You see, on Mondays at 6am, for the last 6 weeks, we have been training together as a group in preparation for an Obstacle Coure Race we are doing together on March 25th.

And the reason I was so excited this morning is because of all the amazing results our clients have been experiencing lately … BECAUSE OF and as a RESULT OF workouts like these.

Results like:

– Keith P, who has lost 40 pounds and recently hit a double bodyweight deadlift
– Pam S, who lost 53 pounds, did her first pull up, and has gone from a size 10 to a size 4
– Riley B, put on almost 40 pounds of muscle and added hundreds of pounds to his bench / squat / deadlift total

Pretty amazing right?

Here is what I would recommend if you want to get results like this:

1 – Do more workouts like this one:

run 3/4 mile
5 overhand, standard grip pull ups (with partner)
slow bear crawl – 30 yds
double waiter’s walk – 60 yds
12 burpees
5 mixed grip pull ups (with partner)
relaxed bear crawl – 30 yds
double rack walk – 60 yds
12 burpees
5 mixed grip pull ups (with partner)
relaxed bear crawl – 30 yds
double rack walk – 60 yds
12 burpees
5 chin ups (with partner)
relaxed bear crawl – 30 yds
double farmer walk – 60 yds
12 burpees
4 chin ups (with partner)
fast bear crawl – 30 yds
double farmer walk – 60 yds
12 burpees
run 3/4 mile

2 – Get my Beginner’s Guide to Kettlebell Training – it’s free for the next couple of days at the link below:

Beginner’s Guide to Kettlebell Training

3 – Get my new program, KETTLEBELL GAINZ – 2.0, on sale later this week (stay tuned).

To your success! –

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

15 min “Beat the Clock” KB / BW workout

Looking for a workout to try this weekend?

Give this one a go.

Also be sure to grab my Beginner’s Guide to KB Training for tips and tricks on how to use kettlebells safely and effectively – free for the next few days at the link below:

free Beginner’s Guide to Kettlebell Training + more free health / fitness gifts

15 min “Beat the Clock” KB / BW workout

– Set your timer to go off every 60 seconds
– Start each set at the start of each minute
– Your rest is the time between when you complete the prescribed number of reps, and when the next minute interval starts
– As time ticks on and you get to later rounds – you may get tired! Focus on keeping perfect form. You can take a rest if you need to in the middle of a set – just be sure to complete all reps of an exercise in the 60 second time interval

6 1 arm KB press (per side)
12 burpees
10 walking lunges (per side)
20 push ups
50 jumping jacks

Crank 3 rounds non-stop and you’ll be TOAST – in 15 minutes flat.

Try this 15 min “Beat the Clock” KB / BW workout today!

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

PS – If you are ready to get SERIOUS results, I recommend one of my full kettlebell workout plans, available on my website. I have three different ones, each designed with a slightly different end goal in mind:

KB Challenge Workouts is my “flagship” 8 week kettlebell / bodyweight workout program for fat loss – designed for all levels:

KB Challenge Workotus

Kettlebell GAINZ is my advanced – level workout system – for when you are ready to take things to the next level:

Kettlebell GAINZ

The CORE Kettlebell System is specifically designed for fitness professionals who want a “done-for-you” system that they can implement with their clients:

CORE Kettlebell System

Here is one final sample workout from the Extreme Kettlebell Conditioning Challenge.

(If you want join us, we have a few spots left – see below for details and to sign up)

Let’s jump right into the workout for today:

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WARM UP – do as many reps as you can of each exercise for 30 seconds; no rest; 2 rounds total:

– high knees in place
– prisoner squat
– plank-to-push up
– leg swings

MAIN CIRCUIT – do as many reps as you can of each exercise in 45 seconds; rest for 15 seconds between exercises; rest for 60 seconds between rounds; do 4 rounds total:

– KB ground-to-overhead
– reverse lunge in place w KB in side position (22.5 secs per side)
– burpee
– inverted row

FINISHER – do as many rounds of the circuit below as you can in 7 minutes:

– 3 KB slingshots (per side)
– 3 superman push ups (per side)
– 3 skater hops (per side)

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BRUTAL!

But effective 🙂

And hey – we are still looking for a few more folks to join our upcoming 28 Day KB Challenge.

Are you interested?

The deadline is coming up, AND we are almost at capacity.

This Challenge is designed specifically for everyone who wants to:

– Take their conditioning to the next level
– Shed pounds of fat in the process
– Improve performance
– Increase aerobic capacity

I will also tell you upfront however, it is NOT for everyone. If you are going to be a part of this Challenge, we need you to:

– Have a couple of KBs to do the workouts – ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men
– Commit to tightening up your diet for the 28 days, so that you can get the best results. We provide you with a copy of my “Feed the Beast” diet plan – includes a full 18 meal plans, with ‘general balanced’, paleo, and vegetarian versions to pick from – so that there are options for almost ANYone, and so that you know exactly what to eat and when to eat it to get the results. You can follow this, OR your own approach that you know works – but overall, we want you to focus on your diet as well as the workouts, so that you can get the best results possible!
– Be willing to commit to going hard, giving it your best effort, and maintaining a positive attitude throughout!

Check out the page below for more details and to sign up:

http://bit.ly/extremekb28day

Look forward to working with you!

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

Coming at ya with another sample Extreme KB Conditioning workout today.

We did this one at boot camp this morning – it’s a SMOKER!

Discover the startling truth about learning how to use kettlebells safely and effectivley => http://bit.ly/extremekb28day

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Extreme KB Conditioning – Sample Workout 2

WARM UP – do as many reps as you can of each exercise for 30 seconds; no rest; 2 rounds total:

– easy walking lunges
– plank with opposite shoulder tap
– high knees in place

MAIN CIRCUIT – do as many rounds of the sequence below as you can in 15 minutes:

– 15 two hand KB swings
– 10 burpees
– 100 jump rope skips
– 20 bodyweight squats

FINISHER – do 2 rounds of the sequence below as fast as possible:

– single KB clean, rack squat, overhead press (R) – 5
– single KB clean, rack squat, overhead press (L) – 5
– 10 spiderman climbs (per side)
– single KB clean, rack squat (R) – 5
– single KB clean, rack squat (L) – 5
– 10 skater hops (per side)
– single KB rack squat (R) – 5
– single KB rack squat (L) – 5

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Now YOU can:

– improve muscle tone
– change your body
– get stronger
– gain lean muscle
– strengthen tendons
– strengthen ligaments
– make joints tougher
– become less susceptable to injury

With the Extreme KB Conditioning – 28 Day Challenge.

We kick off this coming Monday, March 5th. Space is limited. Reserve your spot now at the link below:

http://bit.ly/extremekb28day

To your success! –

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

The Extreme Kettlebell Conditioning – 28 Day Challenge kicks off this coming Monday, March 5th.

If you’ve ever wanted to take your KB training and fitness to the next level, then you’re going to love this:

Extreme Kettlebell Conditioning – 28 Day Challenge (24 spots left)

Here is a sample workout from the program:

Extreme KB Conditioning – Sample Workout

WARM UP – do as many reps as you can of each exercise for 30 seconds; no rest; 2 rounds total:

– KB goblet squats
– stick ups
– plank hold
– high knees in place

SUPERSET A – alternate back and forth between the two exercises below; rest as needed, but as little as possible; do 4 rounds total:

– 10 KB squat cleans
– 100 jump rope skips

SUPERSET B – alternate back and forth between the two exercises below; rest as needed, but as little as possible; do 4 rounds total:

– 10 tactical lunges
– 10 burpees

FINISHER – do as many reps as you can / continuous work on of each exercise for 30 seconds; no rest; 3 rounds total:

– single KB rack carry (R) – 30 seconds
– single KB rack carry (L) – 30 seconds
– bear crawl
– shuttle sprint (10 yds back + forth)

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Keep in mind – with the The Extreme Kettlebell Conditioning – 28 Day Challenge, we give you much more detail.

This workout fits into an overall scheme, and we are working collectively towards a specific goal at the end of 28 days.

I give you videos for each exercise so that you know how to do it properly.

I list out recommended weights for each move for both women and men.

I even give you specific feedback and coaching tips based on questions you have and what the group seems to need the most help on.

BUT – this gives you an idea 🙂

And if you want to shed fat and gain lean muscle and get into incredible condition, join us for the 28 Day Challenge. Registration is only open for the next couple of days, you’ll be kicking yourself if you miss out:

Extreme Kettlebell Conditioning – 28 Day Challenge (24 spots left)

Have an awesome day –

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