Author: admin

3 Minute Kettlebell Mobility Exercise

On By adminIn Kettlebell Workouts, VideosLeave a comment

-> 28-day Flexibility Challenge – Special Offer Here

Mobility work is so important in our training, especially as we get past the age of 40. It’s the key to executing kettlebell exercises with proper form, as well as preventing injury. Problem is, we don’t always have time to do it. Today, I am going to share a kettlebell mobility “combo” exercise with you will only take three minutes – so no excuses! Use this as a warm up for your next kettlebell session, or any time:

-> 3-minute KB Mobility Exercise Video

3-Minute Kettlebell Mobility Exercise

PART 1 – Do a goblet squat

PART 2 – Do a kettlebell halo Set your timer for three minutes.

Start with six or eight reps of this goblet squat plus halo combo, alternating back and forth between the exercises without putting the kettlebell down.

Rest for 20 or 30 seconds.

Pick the KB back up and continue with six or eight more reps of your goblet squat + halo combo.

Do this until your three minute timer runs out!

-> 28-day Flexibility Challenge – Special Offer Here

The 28-day Flexibility Challenge: A Sample Day

On By adminIn General, Tips and TricksLeave a comment

For the past 11 or 12 years, I’ve hardly ever missed a morning stretch, and let me tell you – when I do miss it, I feel the consequences!

My body feels stiffer, more sore, and I’m more prone to injuries during my workouts.

Here’s an example of what my daily flexibility series might include (this one is actually from the Hyperbolic Stretching 28-day Challenge where you’ll work towards doing the splits):

  • Standing straddle with alternating toe reach – 3x:10 per side
  • Lying piriformis stretch – 3x:10 per side
  • Standing forward fold “head to toe” stretch – 3x:20
  • Toe flex – 3x:10 per side
  • “Drop stance” hip flexor stretch – 3x:15 per side
  • Seated straddle split stretch – 3x:15 per side
  • Standing quad stretch – 3x:20 per side
  • Lying abdominal stretch – 3x:15

*For detailed exercises breakdowns and demonstrations, be sure to check out the full Hyperbolic Stretching 28-day Challenge course HERE.

Flexibility will greatly enhance your kettlebell training, as well as various other aspects of life. Make it a habit to incorporate a daily stretching routine in order to achieve the best results in the shortest amount of time. I highly recommend giving the Hyperbolic Stretching 28-day Challenge a try. Click here to start now.

Here’s to your ongoing success!

–Forest Vance – KettlebellBasics.net – ForestVanceTraining.com

“1/2/3” Kettlebell Complex

On By adminIn Kettlebell WorkoutsLeave a comment

*Before we get to today’s KB workout – LAST CALL to join the 28-day Drop-a-Size EMOM Challenge! You get the complete workouts, nutrition plan, and accountability to lose up to one full clothes size over the next month. Details and sign up here now, we start today -> 28-day Drop-a-Size EMOM Challenge

Want to gain functional strength and power, burn more fat in less time, and burn more calories for the rest of the day? Try this simple (not easy) “1/2/3” KB Complex workout:

#

“1/2/3” Kettlebell Complex

FOR TIME – do 10 rounds per side of:

– 1 clean
– 2 thruster
– 3 snatch

Watch the video that shows you the moves for this one here -> https://youtu.be/gSrM19QxfNo

#

Complexes are SUCH a powerful fat loss tool, that’s also why we’re using them in the 28-day Drop-a-Size EMOM Challenge. But this is your last call to join – get the complete workouts, nutrition plan, and accountability to lose up to one full clothes size over the next month. Details and sign up here now, we start today -> 28-day Drop-a-Size EMOM Challenge

-Forest and the FVT Team — ForestVanceTraining.com — KettlebellBasics.net

1000-Calorie “Drop a Size” Kettlebell Circuit Workout

On By adminIn Kettlebell Workouts, VideosLeave a comment

Check out this sample workout from our last 28-day Kettlebell Drop a Size Challenge!

In this workout, we are going to burn over 1000 calories (depending on your weight / body comp / fitness level / other individual factors, of course).

If you’re looking to drop a clothes size over the next 28 days, that kind of calorie burn adds up quick!

Here’s the workout:

75 seconds of work — 15 seconds of rest — 60 seconds rest between rounds — 4 rounds total:

– Double KB Squat Clean

– Mountain Climber

– 2 Hand KB Swings

– Cross-Body Mountain Climbers

– 1-Arm KB Swings

– Spider Climb with Push Up

– KB High Pull OR Snatch

– Side Plank Reach-Through

Full details and sign up for my upcoming 28-day KB Drop-a-Size Challenge here – https://forestvance.lpages.co/28-day-drop-a-size-kb-emom-challenge/

– Forest and the Team at ForestVanceTraining.com + KettlebellBasics.net

15-minute / 300-calorie KB circuit

On By adminIn Kettlebell WorkoutsLeave a comment

Want to lose up to one clothes size over the next 28 days with kettlebells?

Here’s a SUPER simple plan to do it:

1 – Add a daily 15-minute / 300-calorie KB circuit workout to your routine, like the example below

2 – Get an extra 5000 steps / burn an extra 200 calories each day

3 – Focus on your nutrition, eat healthier, and cut out 500 calories per day (start with cutting out the sweets, chips, sodas, alcohol, 2nd helpings, mayo on your sandwich, etc etc etc)

For MOST people, this will get you some surprising results!!.. and that 1000 calorie daily deficit should net you around two pounds of weight loss per week.

Of course, there is a bit more too it than this – and if you need a full kettlebell workout plan, nutrition support, accountability, and more – I recommend you sign up for my upcoming 28-day KB Drop a Size Challenge at the link below:

-> https://forestvance.lpages.co/28-day-drop-a-size-kb-emom-challenge/

But this should give you the big-picture plan of what you need to succeed! Keep it simple, and let’s crush your kettlebell goals in 2024 —

-Forest and the Team at ForestVanceTraining.com

#

15-minute / 300-calorie KB circuit

— Alternating / Hand-to-Hand KB Swings (1 minute)

— KB Goblet Lunges (1 minute)

— Single-Arm KB Rows (1 minute)

— KB Push Ups (1 minute)

— Cardio Combo (30 secs high knees + 30 secs mountain climbers

Rest for 1-2 minutes between rounds, perform 3 rounds total!

If you need a full kettlebell workout plan, nutrition support, accountability, and more – I recommend you sign up for my upcoming 28-day KB Drop a Size Challenge at the link below:

-> https://forestvance.lpages.co/28-day-drop-a-size-kb-emom-challenge/

“Snatch + Burp” 10-min KB EMOM Finisher

On By adminIn Kettlebell WorkoutsLeave a comment

the “Snatch + Burp” 10-min KB EMOM Finisher

This workout may have a strange name, but trust me, it’s worth it 🙂

Not only will you burn twice the calories in half the time, but your metabolism will be revved up for up to 24 hours after your workout!

This is just a tiny sample of the elegantly simple kettlebell workout plans you’ll get when you sign up for my upcoming 28-day KB Drop a Size Challenge, with
registration opening later this week:

#

“Snatch + Burp” 10-min KB EMOM Finisher

Set a timer for 10 minutes, with 1-minute intervals.

At the start of the first minute, perform 5 kettlebell snatches on your left side, then switch and perform 5 kettlebell snatches on your right side.

At the start of the second minute, perform 5 double burpees. (This means you’ll do a burpee with two push ups instead of one.)

Alternate between exercise 1 and exercise 2 for the remainder of the 10 minutes, performing 5 sets of each exercise. In other words, you’ll perform 5 sets of kettlebell snatches and 5 sets of double burpees in total.

Check the video that shows you how to do this one at the link below:

–>> https://youtu.be/N9lzWtGvHjc

#

Today’s KB workout finisher looks simple on paper, but it is NO JOKE.

And stay tuned, because our next round of the exciting 28-day Drop a Size Challenge will open for registration very soon!

-Forest Vance
Master of Science, Human Movement
Owner, FVT Personal Training
Author, the CORE Kettlebell Challenge
ForestVanceTraining.com
KettlebellBasics.net

Proven KB System vs Random Workouts

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

I’m just chilling here on this Sunday morning before heading off to church with the fam in about an hour. Finished up breakfast and thought I’d shoot you a quick email with some thoughts for the coming week:

Do you have a proven system in place to achieve your fitness goals in 2024? Or are you just randomly trying out different KB workouts you find on Instagram or YouTube?

Here’s the thing – if you want to achieve goals like mastering the KB basics (swings, get ups, cleans, presses, snatches, squats), getting stronger and gaining lean muscle, or losing up to 12 percent of your bodyweight over the next 12 weeks, then you need a kettlebell routine that is specifically tailored to YOU. It’s all about finding the right exercises, progression techniques, weights, and training frequency that work best for your body.

Nutrition is also key. You need an approach that promotes fat loss and can be sustained long-term because let’s face it – you can’t out-train a bad diet!

Finally, most people need accountability and support to truly succeed.

If you’re looking for some help in 2024 with all of these things and more I recommend you check out the program I am accepting applications for now at the link below:

-> 1-to-1 Remote KB Coaching with Forest.

Main point of today’s message is, if you want to get the best fitness results, follow a proven plan, NOT random workouts.

Have an awesome day, and catch ya later!

-Forest Vance
Master of Science, Human Movement
Owner, FVT Personal Training
Author, the CORE Kettlebell Challenge
ForestVanceTraining.com
KettlebellBasics.net

KB / BW Metabolic Strength Training Workout for Ripped Grandpas

On By adminIn Kettlebell WorkoutsLeave a comment

This “Ripped Grandpa” Metabolic Strength Training Workout is specifically designed for guys who are 50 years old and older. The focus is on efficient workouts that won’t accelerate the aging process or cause injuries.

Check out this amazing 60-year-old “Ripped Grandpa” home workout program:

Most workouts out there are not tailored for guys in their fifties and beyond. They actually speed up the aging process, harm your body, and mess with your male hormones.

But with the “Ripped Grandpa” program, we use various methods to ensure you achieve better results at any age or fitness level. One of these methods is called Metabolic Strength Training. It’s the ultimate solution for efficient workouts that keep your cortisol levels in check and allow you to have amazing home workouts in a short amount of time.

Over the course of 12 weeks, this program consists of three phases that progressively change as you go through it. Let’s take a look at an example of what a workout might look like when you’re starting out in phase one:

#

KB / BW Metabolic Strength Training Workout for Ripped Grandpas

  • Pushup (you can elevate your hands or do standard): 15 reps
  • Squat: 15 reps (bodyweight or goblet style with a kettlebell)
  • Overhead Press (standing or 1/2 kneeling): 8 reps (dumbbell or kettlebell)
  • Staggered-Stance 1 arm Row: 12 reps (dumbbell or kettlebell)
  • Floor Tricep Skull Crushers: 15 reps (dumbbell or kettlebell variation)
  • Bicep Curls: 15 reps (dumbbell or kettlebell towel variation)

#

What I personally love about this program is that it progressively gets more challenging over the course of 12 weeks. It starts off with a basic full-body split in week one and then gradually increases in intensity as you go along. So no matter your age, it’s perfect for getting into shape!

If you want more details and the full program, make sure to check it out here:

=> Find the complete “Ripped Grandpa” home workout for 60-year-olds

Keep up the good work and stay fit!

-Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

“300” KB Challenge – Free Sample Workout

On By adminIn Kettlebell WorkoutsLeave a comment

The “300” KB Challenge is my best-selling workout plan ever.

And it’s no wonder why! Who wouldn’t want to achieve a Spartan body and develop the mindset of a true warrior in just 28 days?!?

That’s why, since the New Year is right around the corner and everyone is eager to jump back into their fitness routine, I’m offering the latest version of the program at a discounted price. You can find the Flash Sale link below:

-> “300” KB Challenge – New Year’s Flash Sale

And if you’re still unsure whether to give it a try, take a look at this free sample:

#

“300” KB Challenge – Free Sample Workout

*Find exercise demos / breakdowns in the full program HERE

Complete 5 rounds for time of:

  • 5 1-arm squat thrust right (8k women/16k men)
  • 5 1-arm squat thrust left (8k women /16k men)
  • 5 push-ups to alternating hand reach each arm
  • 5 Goblet pendulum lunges right (front to back=1 rep)(8k women / 16k men)
  • 5 Goblet pendulum lunges left (front to back=1 rep)(8k women / 16k men)
  • 10 Two hand swings (12k women / 20k men)
  • 5 Single arm renegade rows right (8k women / 16k men)
  • 5 Single arm renegade rows left (12k women / 20k men)
  • 10 burpees (modify as needed)

#

This workout is a real challenge! You’ll be getting in a total of 300 reps in no time at all.

We use a variety of techniques like straight sets, AFAP (as fast as possible), and EMOM (every minute on the minute) to make sure you get stronger, build lean muscle, and improve your overall conditioning.

If you’re ready to take your fitness game to the next level, you’ve gotta check out the full program. It’s currently on sale for New Year’s 2023/2024. Click here now to learn all about it.

–Forest Vance
Master of Science in Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

Kettlebell Challenge Workout #19 – “Gunslingers”

On By adminIn Kettlebell WorkoutsLeave a comment

Hey there!

How was your holiday?

I hope it was amazing!

Personally, I’ve had enough casseroles to last me a lifetime.

Now, I’m ready to get back on track with my nutrition, workouts, and full fitness program.

Later this week I’ll be having a special sale on my top-selling kettlebell workout plan.

It’s perfect for starting the New Year off right!

But for now, check out this sample workout.

Have a great day!

Forest @ KettlebellBasics.net / ForestVanceTraining.com

==

Kettlebell Challenge Workout #19 – “Gunslingers”

Get as many rounds as you can in 20 minutes of:

-5 one arm KB press (right side)

-5 one arm KB press (left side)

-10 burpees

-15 one arm KB rows (right side)

-15 one arm KB rows (left side)

-10 KB tactical lunges (per side)