We all know that exercise is important for our health. But did you know that there’s more to it than just lifting weights or running on the treadmill? Mobility is also key to maintaining a healthy body!
For one, mobility can help you to move more freely and with less pain. It can also help improve your posture and reduce the risk of injuries!
Now, if you’re like most people, you probably think of kettlebells as a great way to get stronger and build muscle. And while that’s true, kettlebells can also be a great tool for improving mobility. Think about it – with movements like Turkish get ups, squats, swings, and more, you’re using a lot of range of motion. This can help to loosen up tight muscles and improve your movement overall. Kettlebells are also a great way to get a workout without putting a lot of stress on your joints. This is especially important if you have any issues with joint pain.
So if you’re looking to improve your mobility, kettlebells are a great option. It can help with a variety of movements and can be done anywhere. Plus, it’s a lot of fun!
I’m excited to announce my 28-day Kettlebells and Mobility Challenge, which starts on Monday, September 26th. Sign up today at the link below and let’s improve our mobility together:
-Forest Vance – Master of Science, Human Movement – SFG-Certified Kettlebell Instructor – Owner, FVT Personal Training (gym in Sacramento, CA)Owner, KettlebellBasics.net (online / worldwide)
PS – Make sure to start light and increase the weight gradually. And if you have any pain or discomfort, be sure to stop and consult with a doctor or physical therapist!
Kettlebells are a great way to get a full-body workout, but they can also be used to target specific areas. If you’re dealing with aches and pains, then a kettlebell mobility workout can be a great way to stretch and loosen up your muscles.
This type of workout is designed to improve your range of motion and flexibility. It can also help to reduce pain and inflammation in your joints. Plus, it’s a great way to break a sweat and get your heart rate up!
If you’re looking for a kettlebell workout that will help to ease your aches and pains, then this is the one for you. Give it a try and see how you feel!
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Kettlebell Mobility Workout For An Aching Body
Set your timer for 30 seconds of work followed by 15 seconds of rest. Do as many reps as you can of the first move in 30 seconds. Rest for 15 seconds. Do as many reps as you can of the second move in 30 seconds. Rest for 15 seconds. Repeat for all exercises in the sequence. Rest for 60 seconds after completing the last exercise in the sequence; repeat three more times for a total of four rounds:
Single Arm KB Swings (15 seconds per side)
Downward Dog Toe Taps
Alternating Reverse KB Tactical Lunges
Reverse Snowangels
X Jacks
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If you’re feeling aches and pains, this kettlebell mobility workout is for you! This workout focuses on stretching and moving around, and it is perfect for those who are feeling a little bit stiff. The best part is that it only takes a few minutes to do.
If you liked this Kettlebell Mobility Workout For An Aching Body, stay tuned! Registration for our 28-day Kettlebell Mobility Challenge opens later this week!
-Forest Vance Master of Science, Human Movement Kettlebell Expert Over 40 Training Expert KettlebellBasics.net
Suspension trainers are a versatile and portable piece of equipment that can be used for a variety of exercises. They can be used for bodyweight exercises, functional training, and even rehabilitative exercises.
In this article, I will share 3 unique suspension trainer exercises that you’ve likely never tried before. These exercises will challenge your muscles and help you build strength and endurance!
*If you’re looking for a way to mix up your suspension trainer workouts, try out the three exercises described in this article. These exercises are unique and will help you achieve your fitness goals. If you’re looking for more information on suspension training, check out the Suspension Revolution 2.0 course at the link below. This course includes 27 full workouts and 191 different exercises:
*If you missed the 20-Minute Total Body KB/BW/Suspension Workout I posted yesterday, be sure to check that out as well at the link below – you’ll blend the moves you learned it today’s article with kettlebells for a killer total-body training session:
Unique Suspension Trainer Exercise You’ve Never Tried (But Should) #1: The Atomic Push Up
The atomic push up is a challenging exercise that works the chest, shoulders, and triceps. Here’s how to do it:
Start in a push up position with your feet in the suspension trainer handles and your hands on the ground
Lower your body down towards the ground, keeping your core engaged
Push yourself back up to the starting position, and at the same time tuck your knees into your chest and lift your hips
Repeat for reps.
Unique Suspension Trainer Exercise You’ve Never Tried (But Should) #2: The Single Leg Squat
The suspension trainer single leg squat is a great exercise for building strength and stability in the lower body. This exercise can be done with a variety of different widths and angles to target different muscles groups:
To perform the exercise, start by placing the suspension trainer in a door frame or other sturdy structure.
Then, place one foot in the foot stirrup and the other foot on the floor.
Squat down until your thigh is parallel to the floor, then return to the starting position.
Repeat for the desired number of reps.
Unique Suspension Trainer Exercise You’ve Never Tried (But Should) #3: The Suspension Trainer Burpee
The suspension trainer burpee is a challenging full-body exercise that combines the muscle-building benefits of a burpee with the core-strengthening benefits of a suspension trainer. This exercise is not for the faint of heart – it is challenging and will push your body to its limits. But if you’re looking for a way to take your fitness to the next level, the suspension trainer burpee is a great option.
Here’s how to do this exercise:
Start in a standing position facing away from your suspension trainer with in the foot stirrup and the other foot on the floor
Put your hands on the ground and jump your feet back so that you land in a plank-type position with one foot still in the stirrup and the other foot suspended in the air
Do a push up, then jump your feet forward and return to starting position
Repeat for reps.
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If you’re looking for a way to mix up your suspension trainer workouts, try out the three exercises described in this article. These exercises are unique and will help you achieve your fitness goals. If you’re looking for more information on suspension training, check out the Suspension Revolution 2.0 course at the link below. This course includes 27 full workouts and 191 different exercises.
Forest Vance Master of Science, Human Movement Kettlebell Expert Over 40 Training Specalist KettlebellBasics.net
PS – If you missed the 20-Minute Total Body KB/BW/Suspension Workout I posted yesterday, be sure to check that out as well – you’ll blend the moves you learned it today’s article with kettlebells for a killer total-body training session!
If someone wants a single piece of equipment that will work their whole body in 20-30 minutes, giving them a strength, cardio, core, and flexibility workout all at the same time…
Suspension trainers are versatile and portable workout tools that can be used for a wide variety of exercises. They can be used for beginner, intermediate, and advanced variations of bodyweight exercises like push ups, bodyweight rows, squats, lunges, and more. They also provide an instability that promotes functional movement and core stability, which is an amazing addition and compliment to your kettlebell training.
Suspension trainers can be easily set up at home, at the park, at the gym, or anywhere else you have access to a solid anchoring point. All you need is something to anchor the straps to, like a tree, a pull-up bar, or a goalpost.
If you are looking for a suspension trainer program that is versatile and can give you a great workout, I recommend the Suspension Revolution 2.0. This course provides 27 full suspension training workouts as well as 191 different suspension exercises. The course is a great compliment to the kettlebell training you are already doing!
Check out this 20 Minute Total Body KB/BW/Suspension Workout, inspired by Suspension Revolution 2.0:
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20-Minute Total Body KB/BW/Suspension Workout
Pair 1 – 3 rounds, as little rest as possible:
single arm KB swing – 7 ea arm
suspension trainer atomic push up – 8
(rest 60 seconds)
Pair 2 – 3 rounds, as little rest as possible:
bottoms – up KB press – 6 ea side
suspension trainer single leg squat – 8 ea side
(rest 60 seconds)
To finish – 4 rounds, as fast as little rest as possible:
suspension trainer burpee w push up – 6 (switch foot in cradle ea rep)
KB squat clean – 8
30 jumping jacks
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Thanks for working out! Now that you’re all warmed up, go ahead and check out the full course at the link below. With Suspension Revolution 2.0, you’ll get access to all the information and resources you need to succeed. Thanks again, and cheers to your success!
It all depends on your definition of “heavy kettlebells” (or just heavy weights in general).
If you’re talking about the training, exercises, and lifestyle that strongmen or powerlifters do, then no, it’s terrible for the body.
Many of these athletes are literally eating as much as they can to get as big as possible and to lift as much weight as possible. They are doing whatever it takes to be the best. As a result, they are putting themselves at risk for a multitude of health issues, like strain on the cardiovascular system, and destroying the joints.
However, “heavy lifting” is a subjective term.
Lifting weights in general, with reasonably heavy weights and good form – like I teach in my KB / BW Hybrid Training 2.0 course! – can be highly beneficial to the body. It contributes to increased muscle mass (which has been shown to have a positive impact on mortality rates) as well as increasing bone density (which is huge in counteracting the effects of aging and arthritis).
To learn how to lift kettlebells properly and with good form, so that you can get all of the benefits and none of the risks, check out KB / BW Hybrid Training 2.0 at the link below:
-Forest Vance Master of Science, Human Movement SFG-Certified Kettlebell Instructor Owner, FVT Personal Training (gym in Sacramento, CA) Owner, KettlebellBasics.net (online / worldwide)
The National Football League (NFL) is back and we’re ready for some football!
Whether you’re a die-hard football fan or just looking for an excuse to break a sweat, this kettlebell workout is for you. This workout is designed to help you build power, agility, and speed – all things that will come in handy on game day.
So break out your favorite team’s jersey, grab a kettlebell, and let’s get started:
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Get Your Game On: An NFL Kick-Off Kettlebell Workout
*If you liked this NFL Kick-Off Kettlebell Workout, also be sure to check out my Kettlebell / Bodyweight Hybrid Training course.
It’s perfect for people who want to train and look like an athlete from home!
But the sale is ending soon, so hurry up and buy now at the link below:
1 – Do 50 two hand kettlebell swings in as few sets as possible. #1 priority = use great form, take breaks as needed!
2 – Do as many reps as you can of each exercise in 35 seconds. Rest for 15 seconds between moves. Alternate back and forth and do four rounds of the superset total:
narrow push ups
Skater hops
3 – Do 50 one hand kettlebell swings (25 per side) in as few sets as possible. #1 priority = use great form, take breaks as needed!
4 – Do as many reps as you can of each exercise in 35 seconds. Rest for 15 seconds between moves. Alternate back and forth and do four rounds of the superset total:
Single leg kettlebell squat (30 seconds per side) with hop
Mountain climber (go fast!)
5 – Do 50 hand-to-hand kettlebell swings (25 per side) in as few sets as possible. #1 priority = use great form, take breaks as needed!
6 – Do as many reps as you can of each exercise in 35 seconds. Rest for 15 seconds between moves. Alternate back and forth and do four rounds of the superset total:
Seal jacks
Side plank hold – add a twist (30 seconds per side)
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If you liked this NFL Kick-Off Kettlebell Workout, also be sure to check out my Kettlebell / Bodyweight Hybrid Training course.
It’s perfect for people who want to train and look like an athlete from home!
But the sale is ending soon, so hurry up and buy now at the link below:
-Forest Vance Master of Science, Human Movement SFG-Certified Kettlebell Instructor Owner, FVT Personal Training (gym in Sacramento, CA) Owner, KettlebellBasics.net (online / worldwide)
Using kettlebell complexes is a great way to take advantage of the TUT (time under tension) principle in your workout. TUT is just one of the methods we use in my new KB / BW Hybrid Strength Training course to help you get stronger without having to lift more weight. Check it out at the link below:
See the video on how to do the “1-2-3-4” Kettlebell Complex here (and give me a follow on TikTok while you’re at it!) -> “1-2-3-4” Kettlebell Complex
-Forest Vance Master of Science, Human Movement SFG-Certified Kettlebell Instructor Owner, FVT Personal Training (gym in Sacramento, CA) Owner, KettlebellBasics.net (online / worldwide)
PS – Kettlebell complexes are a great way to use the TUT (time under tension) principle in your workout. TUT is just one of the methods we use in my new KB / BW Hybrid Strength Training course to help you get stronger without having to lift more weight. Check it out at the link below:
You might only have a few kettlebells to use. Or maybe you want to keep the weights lighter to be easier on your body. But you still want to get stronger! How can you do this? People usually think they need to add more weight to the kettlebell to increase strength and power. But the good news is that there are other ways to do this without adding more weight!
If you want to get stronger, you need to gradually increase stress on your body over time – this is called progressive overload. There are lots of ways to do this, not just by adding weight.
We use this concept in my new course, which is a kettlebell and bodyweight hybrid strength training course – it’s coming out this week, so stay tuned!
In the meantime, here are three ways to get stronger without increasing your kettlebell weight:
1 – Increase your reps
If you can perform more reps with the same weight, you’ll be working your muscles harder and increasing your strength.
2 – Add more sets to your routine
Instead of doing the same number of sets with a heavier weight, try adding one or two more sets with your current weight. This will help you build muscle and get stronger without having to go up in kettlebell weight.
3 – Do different and/or more challenging exercises
Another way to change things up is to focus on different and/or more challenging exercises. If you’re always doing swings, try adding in some cleans or snatches. Or if you’re used to doing goblet squats, try switching to single-leg squats. By strategically changing and progressing your exercises, you will force your body to adapt, and you can get stronger over time without having to add weight.
So there you have it – three ways to get stronger without having to go up in kettlebell weight. Give them a try and see how they work for you!
-Forest Vance Master of Science, Human Movement Kettlebell Expert Over 40 Training Specialist KettlebellBasics.net
PS – Don’t forget – if you like the idea of getting stronger without having to go up in kettlebell weight, stay tuned! I have a NEW version of my Kettlebell / Bodyweight Hybrid Training course coming out later this week!
“Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.”
If you have the day off, you likely have some extra time to get in a workout. The workout below is what we’re doing at FVT this morning…
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20 Minute Labor Day Kettlebell Challenge
Do as many reps as possible of each exercise in 40 seconds. Rest for 20 seconds between moves. No rest between rounds. Do 4 rounds total:
– KB squat-to-press (switch hands each round) – lying leg raises (beginner / no equipment) or hanging leg raises (advanced / if you have a pull up bar) – two hand KB swings – burpees (choose your version) – 1 arm KB rows (beginner / KBs only) or pull ups (advanced / if you have a pull up bar)
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In conclusion, this 20 Minute Labor Day Kettlebell Challenge is a great way to get a quick, full body workout in on a holiday. Give it a try and let us know how you do! Also be sure to keep an eye out for a new version of my Kettlebell / Bodyweight Hybrid Strength Training course – it’s coming out later this week!
High Intensity Interval Training, which involves doing fast-paced bursts of all-out cardio mixed with short rest intervals, is all the rage right now!
For SOME people, I think it’s totally fine.
It’s true that it can burn more calories in less time, and that it kicks your metabolism into high gear for the rest of the day.
For other people though – perhaps those already doing hard kettlebell workouts, and/or those who might be over the age of 40, and/or those who might have some injuries or nagging pains – it could actually be a terrible idea!
No matter what, I also think that most ALL people should include some lower-intensity, steady-state type work in their routine too.
When you do steady-state cardio instead, you can move and burn calories while also recovering at the same time. Steady-state cardio is also great for building your aerobic base. Bigger / more toned muscles look good, but your heart is arguably the most important muscle of them all… and training it with moderate and sustained intensity aerobic work is one of the best overall options for most people.
The problem is, it can be tough to get your steady state cardio! Running is tough on the joints. Maybe you don’t have a stationary bike at home. I have a great, low-impact solution:
Rucking is a great way to burn calories while being easier on your body than running. Plus, it’s a lot of fun!
If you’re looking for a rucking backpack, I have a great recommendation. This is the one I use. It can easily hold 20 or 30+ pounds, and it’s FREE (you just pay shipping). Check it out at the link below. It’s worked great for me for the last couple of years, and you can’t beat the price:
HIIT cardio is great, but you should also include some lower-intensity steady state cardio. Rucking is a great low-impact solution to add it in, and the free rucksack I linked above is highly recommended.
Here’s to your continued success!
-Forest Vance Master of Science, Human Movement Certified Kettlebell Instructor KettlebellBasics.net
PS – Check out yesterday’s blog post HERE for more tips on how to get started with rucking!
