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Hybrid KB Muscle – Free Sample Workout

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

I just did a 25k trail race in Lawrence, KS this past Saturday and it was a total blast!

It’s safe to say my legs are feeling it today though 🙂

The best part is that with my “Hybrid KB Muscle” workouts, I can stay strong and muscular while STILL being able to do athletic things like run races and play pickup basketball, or whatever else I want to do.

When I used to train more like a bodybuilder, I never felt like those workouts did much for actual performance. I just looked better and got somewhat stronger.

But with Hybrid KB Muscle, I can do both!

And you can too.

The complete six-week program is available here:

-> Hybrid Kettlebell Muscle

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This is a sample workout, written in the style of the hybrid KB muscle program:

PART 1 –

— Barbell Front Squats – 5 reps @ 77% 1RM
— no rest
— Single Arm KB Rows – 12 reps per side
— rest for approx 60 seconds and repeat for four rounds total

PART 2 –

— Close / Tricep Push Ups – Max reps / stop 2 or 3 short of failure
— no rest
— KB Tactical Lunges – 8 reps per side
— rest for approx 60 seconds and repeat for four rounds total

PART 3 –

— KB Swings – two hand, one hand, or hand-to-hand, your choice! – 30 seconds on / 30 off / do 6 rounds total

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If you enjoyed this sample workout from Hybrid KB Muscle, you’ll love the 6-week training plan. This plan provides a comprehensive, step-by-step guide to help you successfully combine barbell and kettlebell training so that you can get lean, strong, and athletic, all at the same time. Learn more and order now at the link below:

-> Hybrid Kettlebell Muscle

– Forest Vance, MS
Master Kettlebell Trainer
Certified Barbell Instructor
KettlebellBasics.net

4-Minute Kettlebell Tabata Workout

On By adminIn Kettlebell Workouts, VideosLeave a comment

I have three new kettlebell and bodyweight tabata workouts for you to try.

*If you like today’s video, you can get my KettlebellBasics WODS – “Tabata Challenge” course FREE with your purchase of Hybrid Kettlebell Muscle! This offer is good for this week only. Details and order now at the link below:

-> https://forestvance.lpages.co/hybrid-kettlebell-muscle-2022-v2/

This workout style is based on one of the pioneer studies on HIIT training.

The great thing about this method is, with it, you can get a great workout in only four minutes time! All you need is a single kettlebell to do these sessions.

The way you do it is:

– 20 seconds of all-out intensity

– 10 seconds of rest

– Repeat for 8 intervals

Each of the sequences below can be an entire Tabata workout in themselves. Or, for a serious challenge, try them all in one session!

SEQUENCE ONE: One Hand Swings – Eight rounds of 20 seconds on – 10 seconds off. Do four rounds left / four rounds right; alternate hands each round.

SEQUENCE TWO: Squat to Overhead Press – Eight rounds of 20 seconds on – 10 seconds off. Do four rounds left / four rounds right; alternate hands each round.

SEQUENCE THREE: Burpees – Eight rounds of 20 seconds on – 10 seconds off.

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If you like today’s video, you can get my KettlebellBasics WODS – “Tabata Challenge” course FREE with your purchase of Hybrid Kettlebell Muscle! This offer is good for this week only. Details and order now at the link below:

-> https://forestvance.lpages.co/hybrid-kettlebell-muscle-2022-v2/

Cheers to your success! –

– Forest Vance – Master Trainer – Kettlebell Expert – KettlebellBasics.net

Week 4, Workout B: Hybrid Kettlebell Muscle ?

On By adminIn Kettlebell WorkoutsLeave a comment

Kettlebells are OUT OF THIS WORLD when it comes to achieving lean muscle, shedding fat, and total body conditioning! ?

However, they will only take you so far when it comes to building maximum strength and muscle.

“Hybrid Kettlebell Muscle” is a full six week program that uses a combination of barbells, kettlebells, and bodyweight exercises, and it’s what I recommend for people who are ready to take their GAINZ to the next level.

Here’s a sample workout from the program:

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Week 4, Workout B: Hybrid Kettlebell Muscle

1 – Deadlift – 3-4 sets of 5 @ 80% of one rep max

– 1 warm up set + 3 work sets total.
– Work up in weight each set.
– Rest 2-3 minutes between sets.
– Ex – your goal DL max for the end of the program is 300 pounds. Your goal is to WORK UP to an all-out set on set #4 of 240 pounds (80% of 300). You might go – 135×5; 185×5; 225×5; 240×5.
– Refer to “Strength Standards” PDF to set lifting goal (included in full program)

2 – Do 4 rounds of the following kettlebell complex PER SIDE. NO rest between movements; go thru the WHOLE SEQUENCE on one side before switching. Rest approx. 30 seconds between rounds.

Recommended weights = 8k/26lb to 12k/26lb – women, 16k/35lb to 20k/44lb – men.

– 5 1 arm KB swing
– 5 KB high pull
– 5 KB snatch
– 5 KB front squat
– 5 KB push press
– 5 burpees

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That’s just a sample – you’ll want to get the full program to see how it all fits together, and how to properly progress each workout over the six weeks. More info and order now at the link below:

-> Hybrid Kettlebell Muscle

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Barbell Instructor
Owner, FVT Boot Camp and Personal Training
Owner, FVT Publishing and Consulting
KettlebellBasics.net

Kettlebell / Barbell Frankenstien Workout

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

Happy Halloween!

What better way to get into the spirit than by doing a Kettlebell / Barbell Frankenstien Workout?

You see, two of the most popular pieces of equipment in the gym are the kettlebell and the barbell. They both have their own unique benefits and can be used to achieve different fitness goals.

But what if you could Frankenstein the two together to create the ultimate workout?

Enter the Kettlebell / Barbell Frankenstien Workout. This workout combines the best of both worlds to help you build strength, lose fat, and get in the best shape of your life.

Try the Kettlebell / Barbell Frankenstien Workout as written below, then stay tuned for Hybrid Kettlebell Muscle, my six-week “Hybrid” Barbell / Kettlebell / Bodyweight solution for strength and muscle course, going on sale later this week!

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Kettlebell / Barbell Frankenstien Workout

PART 1 – Perform five reps of the back squat at ~75-77% 1RM.

*Rest ~ 30 seconds, then:

Perform a 20 second plank side hold on each side.

*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:

  • One hand KB swing – 8 reps per side – (recommended weight – 8k/12+k (women); 16/20+k (men)
  • 10 walking goblet lunges (per leg) (recommended weight – 8k/12+k (women); 16/20+k (men)
  • 6 plank-to-push up EACH SIDE

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Attempt this Kettlebell / Barbell Frankenstien Workout, and then be on the lookout for Hybrid Kettlebell Muscle, my six-week “Hybrid” Barbell / Kettlebell / Bodyweight solution for strength and muscle development, which will go on sale this week!

-Forest Vance
Master of Science, Human Movement
Over 40 Training Specialist
KettlebellBasics.net

Kettlebells for Abs – “Royal Flush”

On By adminIn Kettlebell Workouts, VideosLeave a comment

Like this workout? You can get a full week of my signature “300” Kettlebell Challenge course FREE for a limited time, click this link to download now – https://bit.ly/300kb2free

Kettlebells for Abs – “Royal Flush”

Do 3 rounds of the following:

5 One Arm KB Swings (right)

5 One Arm KB Swings (left)

10 Mountain Climbers (per side)

5 KB Cleans (right)

5 KB Cleans (left)

High Plank with 10 Shoulder Taps (per side)

5 KB Snatches (right)

5 KB Snatches (left)

#kettlebells #abs #workout #fitness

Can You Double Your Push Ups in 30 Days? Try This Simple Plan!

On By adminIn General, Tips and TricksLeave a comment

A while back, I completed a 30-day Challenge that consisted of mental, physical, and spiritual tasks to help you become a better person, live out your purpose more fully, and serve others.

It was an amazing experience…I won’t go into all the details here…but the main point I want to make is that part of the Challenge involved doing push-ups every morning.

The way we did the push-ups actually reminds me of the “Push Up Mastery” guide that you get as another free bonus when you pick up a copy of the Physique Zero program we’ve been talking about all week:

-> “Physique Zero” Pull Up Progression Method + Full “2x Your Push Ups in 30 Days” plan

There was a system where you’d gradually increase the number of push ups you did every day, for 30 days straight.

I increased my push up ability quite a bit that month! And I’m willing to bet that the average person who follows this program could do the same, maybe even double the amount of push ups they could do in one go.

Here’s a short example – it’s the first three days of the program:

DAY 1

Set 1: 5
Set 2: 5
Set 3: 10
Set 4: 5

DAY 2

Set 1: 20
Set 2: 10
Set 3: 10
Set 4: 8

DAY 3

Set 1: 8
Set 2: 15
Set 3: 8
Set 4: 8

This program is designed to increase reps and volume each day for 30 days. You need to see the full plan to understand how it works, but this should give you a general idea. There is both a beginner and advanced version of the program so you can start with the plan that works best for you depending on your fitness level.

For the full program that will help you do more push ups, click the link below:

-> “Physique Zero” Pull Up Progression Method + Full “2x Your Push Ups in 30 Days” plan

Good luck doubling your push ups in 30 days!

-Forest Vance
Master of Science, Human Movement
Over 40 Training Specialist
KettlebellBasics.net

ab vacuums

On By adminIn General, Tips and TricksLeave a comment

Kettlebells are great for working your abs and core muscles, but there are extra things you can do if you want to focus on this area specifically. 

It may sound strange, but many people have extremely weak “deep abs”, leading to a “pooch belly”. 

By doing this short, 30-second “ab vacuums” trick daily, you can actually PULL in your stomach, causing it to FLATTEN out and shrink your waist! 

The great thing is that, when done regularly, this simple exercise can shrink your stomach 1-2 inches – WITHOUT changing your diet or adding any workout program. They even help to strengthen your core and support a healthy back. 

Here’s a quick and easy way to do ab vacuums (instructions):

— You can do them standing, seated (like in a car), kneeling in a four-point position, or even lying flat on the floor.
— The movement is as easy as pulling your belly button in as far as you can by pretending you’re trying to touch your belly button to your spine. Hold for 10-20 seconds at a time.
— Start by taking a deep breath in. As you exhale, start pulling the belly button in towards the spine and hold it there while taking short breaths. Repeat for several of these 10-20 second holds, around 5-10x if you have enough time. But even just repeating 3-4x can really make a difference over time!

If you found this helpful, there are 100 more abs / fat loss tricks like it at the link below:

-> 101 Sneaky Weight Loss Tricks

You’ll be surprised at how much of a difference it makes when you combine a few of these together and how much faster you can reach your goals!

I know from personal experience that all the little things add up when I’m trying to get in top shape.

Let me know how it works for you if you decide to give it a try! –

– Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach
Kettlebell Specialist
KettlebellBasics.net

Kettlebell Challenge Workout #17: “Metamorphosis”

On By adminIn Kettlebell WorkoutsLeave a comment

The kettlebell challenge workout for this week is “Metamorphosis.” This workout is designed to challenge your entire body and help you build strength, endurance, and power.

This workout consists of 2 rounds of the following exercises:

  • 30 Jumping Jacks
  • 10 Burpees
  • 30 High Knees
  • 30 One Arm KB Rows (15 per side)
  • 30 Jumping Jacks
  • 8 Alternating Reverse KB Lunges (8 per side)
  • 30 High Knees
  • 10 One-Arm Kettlebell Swings (10 per side)
  • 30 Jumping Jacks
  • 30 KB Goblet Squats

If you enjoyed this kettlebell challenge workout, be sure to check out my “300” Kettlebell Challenge course. This course is guaranteed to help you get a ripped Spartan body and unleash your inner warrior, all in just 28 days. To get started, simply click the link below for a free sample week of the course:

-> 28-day “300” KB Challenge – Free Sample Week

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

Mark Wahlberg Kettlebell Workout

On By adminIn Kettlebell WorkoutsLeave a comment

Mark Wahlberg is 51, and he looks super fit and healthy on and off camera. This got me thinking, does Mark Wahlberg use kettlebells in his workouts?

I did some digging online, and it looks like the answer is YES!

According to an article where they interviewed his long-time trainer Brian Nguyen:

Mark Wahlberg was squatting and benching heavy and pumping up big time for his role in Pain & Gain, where he played a bodybuilding criminal.

Apparently, he then only had four weeks in between finishing Pain & Gain and starting on Lone Survivor, where he had to actually drop weight and build functional strength, mobility, etc for marine training, which involved a lot of functional work, going up and down hills, etc.

So – when he trained for functional fitness and mobility – which, if you’re reading my email newsletter, is probably more like YOU want to train! – accoring to his trainer, he was doing bodyweight movements and kettlebells.

If you’re looking to get functional fitness, mobility, and send your conditioning levels sky-high like Mark Wahlberg, you should join my upcoming 28-day Kettlebell Challenge. Just follow the link below to sign up:

-> 28-day KB Basics Conditioning Challenge

I hope this article inspires you to get moving and working towards your goals!

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

Don’t Be Fooled By This 15-Minute Low-Impact KB Workout:

On By adminIn Kettlebell WorkoutsLeave a comment

Kettlebells are a great way to get your heart rate up without putting too much stress on your joints. They are also an effective way to build strength and endurance. And best of all, you can get a great workout in just 15 minutes.

If you’re looking for a low-impact cardio workout that will leave you feeling sweaty and satisfied, then don’t be fooled by this 15-minute low-impact KB workout!

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15-Minute Low-Impact KB Cardio Workout

Do as many reps as you can of each exercise in 40 seconds. Take 20 seconds of rest between moves. Take 1 minute of rest between rounds. Do 2 rounds total:

  • two hand KB Swings
  • Bulgarian Split Squat (20 seconds per side)
  • Single arm KB swings (20 seconds per side)
  • Elevated Pushups (20 seconds per side)
  • Hand to Hand KB swings

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While this 15-minute low-impact workout is a great way to get started with kettlebells, it’s just a taste of what you can accomplish with this type of workout.

For best results, try the full 28-day Kettlebell Basics Conditioning Challenge!

You’ll improve your cardio by up to 15-20% in just 28 days using a couple of kettlebells and three to four, twenty to thirty minute workouts each week.

Click the link to learn more and try the first week for just $1:

-> 28-day KB Basics Conditioning Challenge

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