Author: admin

One Simple Trick to Avoid Back Pain When Using Kettlebells

On By adminIn General, Tips and TricksLeave a comment

Do you experience back pain when using kettlebells? Today’s trick could really help!

But first, I wanted to let you know – I’m looking for a few more people to join my 1-1 remote kettlebell coaching program.

This program is designed for people over 40 who want to learn how to use kettlebells safely and effectively, get stronger, and lose up to 12 percent of their body weight over the next 12 weeks.

If you’re interested, please click the link below, fill out the interest form, and I’ll send you more information:

-> One-to-One Personal KB Coaching with Forest

During my early morning kettlebell class today, I shared a technique trick that really made a difference.

You see, kettlebells are fantastic! They’re gentle on your body and joints. But just like any exercise, good form is crucial. If not done correctly, you might end up hurting yourself.

Some folks have mentioned that kettlebells cause them back pain. Now, I’m not a doctor, but I am a coach with experience in guiding people to use kettlebells properly.

A common mistake I notice is people swinging the kettlebell too low to the ground. This can strain your back. Instead, keep the kettlebell closer to your body when you swing down. Think “high on the thigh”.

Little changes like these can be game-changers in your training.

Sometimes, you might not even realize you’re making a mistake, like swinging the kettlebell too low, causing back pain.

That’s where a coach comes in.

I personally have coaches for all important areas of my life – kettlebells, yoga, weightlifting, business, finances, and more.

So, if you’re looking to see the best and quickest results from kettlebells, good news, because I’m currently accepting more members for my one-on-one remote kettlebell coaching program. This program aims to teach people over 40 how to safely and effectively use kettlebells, get stronger, and potentially lose up to 12% of their body weight over 12 weeks.

Please visit the link below, fill out the interest form, and I’ll send you more details:

-> One-to-One Personal KB Coaching with Forest

And remember, if kettlebells are causing you back pain, try keeping the kettlebell closer to your body when you swing! This simple adjustment can make a world of difference.

Yours in strength and health –

– Forest Vance @ KettlebellBasics

4th of July KB Boot Camp + Holiday Sale on Kettlebells

On By adminIn Kettlebell WorkoutsLeave a comment

We just wrapped up our 4th of July – morning KB Boot Camps at FVT Personal Training.

What a blast! ?

We did:

4 rounds – 30 on / 15 off

– get up (right)
– get up (left)
– swing

then

4 rounds – 30 on / 15 off

– KB rack split squat (right)
– KB rack split squat (left)
– one arm KB row (right)
– one arm KB row (left)

then

on the minute every minute for 5 minutes

– 4 double KB total body attack

#

Give that one a try and you’ll see just how powerful of a workout you can get with a couple of KBs 
and 20 or 30 minutes time!

BTW – if you’ve been thinking about picking up a new KB or two, Kettlebell Kings has a great sale 
going for the Holiday – details and order now at the link below:

–>> Kettlebell Kings – 4th of July Sale

That’s all I got for today. I am off for more 4th of July fun! Have a good one!!

– Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

4th of July Kettlebell Workout – The “247” Challenge

On By adminIn Kettlebell WorkoutsLeave a comment

Happy 4th of July!

Today’s kettlebell workout is named for July 4th, 2023, the 247th anniversary of the independence of the United States of America.

Give this one a try before the festivities – and if you like it, check out our 28-day Summer Strength Upgrade Challenge, we officially kick off today, July 3rd, 2023 –>> https://forestvance.lpages.co/kettlebell-summer-strength-upgrade/

-Forest and the Team at KettlebellBasics.net

#

4th of July Kettlebell Workout – The “247” Challenge

PART 1 – Do three rounds of the circuit below for time:

– 5 one arm KB press per side (8k/12k women – 16k/20k men)
– 8 KB suitcase lunge per side (8k/12k women – 16k/20k men)
– 12 one arm KB row per side (8k/12k women – 16k/20k men)
– 10 burpees

PART 2 – After resting for a minute or two, finish the workout with 67 two-hand KB swings (12k/16k women – 24k/28k men) in as few sets as possible.

The change in her kettlebell routine that shocked us all

On By adminIn General, Tips and TricksLeave a comment

A close family member of mine recently decided she needed a big change.

She used to be very active and loved playing sports all her life. However, during the past year, she started moving less, and ending up putting on 15-20 pounds.

She started by eating healthier. She cut out processed carbs, focused on protein and veggies first at every meal, and started moving more by going for a walk or a run for 30-45 minutes almost every day.

This helped her feel better and lose the first 10 pounds!

Then, she decided she was ready for something more challenging. She wanted to become stronger and build lean muscle. Can you guess the program I suggested to her? 🙂

–> the 28-day KB Summer Strength Upgrade Challenge

This program is super simple and very straightforward. It’s all about just a few focused and basic kettlebell exercises, done consistently, with great technique, and made progressively more challenging over the 28 days.

The cool thing is, by doing these few exercises, she will be working out her whole body. Legs, back, core, shoulders, arms – everything! And it will even help her become more flexible!

For someone like her, who doesn’t have a lot of free time, this program is perfect. All she needs is a couple of kettlebells and just 20-30 minutes, three days a week.

I can’t wait to see how much stronger she gets!

Are you interested in trying it too? Check out the details and sign up here:

–> the 28-day KB Summer Strength Upgrade Challenge

Stay strong, Forest and the FVT Team at KettlebellBasics.net

28-day KB Strength Challenge – Sample Workout

On By adminIn Kettlebell WorkoutsLeave a comment

In our upcoming “Summer Strength Upgrade” Challenge, you will be on track to swing and get up with a heavier kettlebell by the end of 28 days – guaranteed! (details here)

You’ll build power and lean muscle, while protecting your body and joints at the same time.

Let’s swing through a sample workout, shall we? (pun intended)

28-day KB Strength Challenge – Sample Workout

(Week 1 / Day 1 – Swing Focus / Lower Body + Abs)

PART 1 – EMOM – Set your timer for 60 second intervals. Do the prescribed number of reps at the top of the minute. Your rest is the time from when you complete your set until the next minute starts. Repeat for four rounds total:

— Swings – 15 two hand (beginner) OR 8 per side one hand (intermediate / advanced)

— HardStyle plank – :30

PART 2 – FOR TIME – Complete four rounds of the superset below as fast as possible:

— KB Goblet Squats – 12 (beginner) OR KB Rack Squats – 6 per side (intermediate / advanced)

— side plank – :15 per side

PART 3 – TABATA – Do as many reps as you can of exercise one in 20 seconds. Rest for 10 seconds. Do as many reps as you can of exercise two in 20 seconds. Rest for 10 seconds. Repeat for four rounds total:

— KB Tactical Lunge

— Spider-Burpees

#

That’s just a little taste of what you’ll experience in my upcoming “Summer Strength Upgrade” Challenge. With workouts like this just three times per week, you’ll be on the path to swinging and getting up with a heavier KB by the end of 28 days – I guarantee it!

>>> Details on the Challenge here and sign up now <<<

Keep crushing it –

-Forest and the Team at KettlebellBasics.net

1-to-1 Remote KB Coaching with Forest – Sample Workout – Troy

On By adminIn Kettlebell WorkoutsLeave a comment

As we age, our bodies change and we have to adapt our workout routines accordingly.

What worked when we were in our 20s and 30s isn’t necessarily going to cut it when we’re over 40!

This can be a challenge, but it’s not impossible.

One thing that can help you make the fastest progress in the shortest (and least painful) amount of time is having an expertly designed kettlebell training plan. –https://forestvance.wufoo.com/forms/m1v0k7ei0jwyhi5/
Just think about how much progress you could make if I designed a workout specifically for you, and you started really paying attention to the kind of detail in Troy’s sample workout below:

#
1-to-1 Remote KB Coaching with Forest – Sample Workout – “Troy”
CLIENT STATS

Troy is 46 years old. His main goal is to lose 23 pounds of fat in the next 90 days. Because of a stubborn shoulder injury, we’re not doing too many exercises that involve lifting over his head.

Troy’s a busy man! He plays basketball twice a week for a couple of hours each time. Plus, he works about 50 hours a week and has two kids in middle and high school. So, he doesn’t have a lot of free time.

Despite his busy schedule, Troy’s committed to doing three full-body workouts with kettlebells each week. We’ve also added two High-Intensity Interval Training (HIIT) sessions for him.

Troy does his workout exactly as we plan it every day. He keeps track of his progress in my app. I check it regularly and give him feedback. I also make sure he’s doing his workouts as he should be.

We often adjust his workouts and give him pointers to help him reach his goal. We’re guiding Troy every step of the way to make sure he gets the results he wants.

SAMPLE WORKOUT

(warm up)
10 KB deadlifts
10 two hand swings
5 one hand swings per side
(main workout)
1 – ONE ARM KB SWINGS

7 per side, 14 total – on the minute, every minute, for 5 minutes

WEEK 2 – add one rep 1st two sets
WEEK 3 – add one rep to 1st four sets
WEEK 4 – do all sets 8/8

2 – SUPERSET

Push ups – :30
Tactical lunges with kettlebell – :60
Do 3 rounds total
3 – FINISHER
Every minute, on the minute, for 6 minutes, do:

(minute 1,3,5)

1 burpee
1 KB clean and squat – right
1 burpee
1 KB clean and squat – left
1 burpee
1 KB clean and squat – right

(minute 2,4,6)

1 burpee
1 KB clean and squat – left
1 burpee
1 KB clean and squat – right
1 burpee
1 KB clean and squat – left

—
Now that you’ve seen a sample workout, do you want to get one of the available “KB Fit Over 40” spots I have open this week? Click the link, then fill out the short application at the link below:
-> https://forestvance.wufoo.com/forms/m1v0k7ei0jwyhi5/

Train hard, talk soon! –
-Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Personal Trainer
Over 40 Training Specailist
KettlebellBasics.net

*New Book Alert* – Launch Sale This Weekend (.99 on Amazon)

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

Exciting news – I have written a chapter in a new book called “Healthy Habits For A Happier Life”!

The book launches this weekend on Amazon.com, and you can get a copy at the link below (starting at .99 for the Kindle version!):

-> https://www.amazon.com/dp/B0C772XJ82

My chapter topic is Kettlebells for Men Over 40. There are 21 other experts involved in this project, with chapters on topics like:

  • How to develop a warrior mindset
  • Maximimizing performance in sport and life
  • Injury-proofing your body for longevity and living life to the fullest

And MANY more.

I really pleased how it turned out, I think it will be a valuable resource for you!

Get it now at the link below:

-> https://www.amazon.com/dp/B0C772XJ82

Peace –

-Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

PS – We also have a package of bonuses that you get when you buy the book this weekend! You will get:

  • “300” KB Challenge Workouts (from yours truly)
  • Core Power Workouts
  • The 5 Pound Challenge

And MANY more.

To get the bonuses:

1 – Buy the book on Amazon here: -> https://www.amazon.com/dp/B0C772XJ82

2 – Email your purchase receipt to fvtcustomerservice (at) gmail.com (you MUST send this email to THIS ADDRESS ONLY to get the bonuses!)

Free Evatec “Hybrid” Duffel Bag + 1-to-1 Remote KB Coaching

On By adminIn General, Tips and TricksLeave a comment

It’s summer time!

You’d things would be slowing down by now, not so much! 😉

It’s a crazy day, but I wanted to take a second this morning to share some two updates:

First, we have the free Evatec “Hybrid” Duffel Bag promotion going on. These high-quality duffel bags can be used as your everyday carry bag and can also be converted into a backpack. I take mine with me almost everywhere I go! It’s an incredible deal, and all you need to do is cover the shipping from the seller warehouse. Click here to grab yours now –>

-> free Evatec “Hybrid” Duffel Bag

Additionally, I’m looking for 10 more people to join my kettlebell program. This program is designed to help individuals over 40 learn how to use kettlebells safely and effectively, build strength, and potentially lose up to 12 percent of their body weight over the next 12 weeks. If you’re interested, simply click the link below, fill out the interest form, and I’ll provide you with more information –>

-> One-to-One Personal KB Coaching – Looking for 10

Once I have a little more time, I will also share some insights and tips I’ve gained during some travels this summer that will really help with your kettlebell and fitness goals.

Stay tuned, have a great day! –

— Forest Vance – ForestVanceTraining.com – LeesSummitPersonalTrainer.com – KettlebellBasics.net

6-Min KB/BW Abs Workout Finisher

On By adminIn Kettlebell WorkoutsLeave a comment

Last call for my new 4-week KBs for Abs Plan while it’s on launch (with the Holiday yesterday, we’re doing a one-time extension for your very last chance!)

–>> New 4-week KBs for Abs Plan [last call]

You will get:

— A complete abs-focused kettlebell training plan (can be used stand-alone
OR added on to your current routine)
— In-depth nutrition planning – you’ll know EXACTLY what to do to shred
the fat and get those abs peeking out by the end of 28 days
— Coaching and accountability – you get free admission to my special Kettlebell Abocalypse online event where I’ll take you through a full, real-time KBs for Abs boot camp workout! (also recorded if you can’t make it live)

The sale ends – register now at the link below:

–>> New 4-week KBs for Abs Plan [last call]

#

6-Min KB/BW Abs Workout Finisher

If you’re looking for an effective and efficient way to work your abs, look no further than this 6-minute kettlebell/bodyweight abs workout finisher. This workout combines core-strengthening exercises with the power of kettlebells and bodyweight movements to create a challenging and highly effective workout!

— 30 sec plank w opposite shoulder touch

— 30 sec 1 arm KB swings

— 30 sec “knee-to-elbow” mountain climbers

— 30 sec 1 arm KB swings (other arm)

Repeat circuit 3x with as little rest as possible between moves.

Check out the demo video here -> https://youtu.be/A1qjk4oyLBo

The lie detector determined “Abs are Made in the Kitchen” is a lie: ???

On By adminIn UncategorizedLeave a comment

Have you ever heard the phrase “abs are made in the kitchen”?

I disagree!

Here’s the thing:

If you are 30% body fat, you are NOT going to see your abs, no matter how strong they are.

HOWEVER – it is a LIE that you need to be 7% body fat to see your abs!

Most men can be between 12-14%, and women 18-20%, and can see some decent abs definition. So you DO need to be reasonably lean, and have a solid, clean diet… but you need to ACTUALLY TRAIN your abs!

You need to your abs using real exercises, with progressive resistance, like you do for other body parts.

You might be doing things like:

  • Turkish get ups and variations
  • Leg raises and varations
  • Planking and variations
  • Anti-rotational moves (think renegade rows, one arm swings) and variations

You’d be doing these moves for medium rep ranges (5-12), using reasonably heavy and progressive amounts of resistance.

NOT 10,000 crunches and sit ups.

You wouldn’t do sets of 100 for other body parts; why do people do it for their abs?!?

This is exactly how I structure training plans for my personal clients who want abs, and it’s exactly what what we do in my KETTLEBELL ABOCALYPSE course.

Learn more and order KETTLEBELL ABOCALYPSE at the link below:

–> KETTLEBELL ABOCALYPSE – new KBs for abs training plan

And remember – we determined that the phrase “abs are made in the kitchen” is a lie!

Forest Vance @ KettlebellBasics.net