When it comes to kettlebell workouts, there are a lot of options out there. You can do them for time, for reps, for weight, or for any number of other variables. In my new-and-updated-for-2022 Kettlebell Boot Camp Workouts course, I use all of these variables and more in your done-for-you, pre-written, copy-and-paste kettlebell workouts to be sure that your clients get amazing results doing them, have fun, and refer all their friends!

A chipper workout is a type of workout where you complete a large number of repetitions of several exercises, one after the other, with little to no rest in between.

Chipper workouts are typically quite challenging, but they can be a lot of fun too!

The perfect recipe for your kettlebell boot camp 🙂

Give this one a try, then be sure to pick up a copy of my new-and-updated-for-2022 Kettlebell Boot Camp Workouts course when it drops later this week:

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Kettlebell Boot Camp “Chipper” Workout

Do three rounds of:

• 30 box step ups – share box with partner and alternate
• 10 burpees, on the minute, every minute, for 3 minutes (30 total)
• 10 goblet squats, on the minute, every minute, for 3 minutes (30 total) (recommend weight 12-16k W – 24k M)
• See saw press – 2 sets of 15 (30 total)
• Recline rows – 1 set of 30
• Walking lunges – 1 set of 30 (15 per leg)
• Hanging leg raise – 3 sets of 10, alternate with partner, you-go-I-go
• 30 jumping jacks

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If you enjoyed this Kettlebell Boot Camp “Chipper” Workout, stay tuned! My new Kettlebell Boot Camp Workouts course, designed specifically for trainers, coaches, and hardcore KB fans, will be released later this week. You won’t want to miss it!

-Forest Vance
Master of Science, Human Movement
SFG-Certified Kettlebell Instructor
Owner, FVT Personal Training (gym in Sacramento, CA)
Owner, KettlebellBasics.net (online / worldwide)

I’ve been personal training for almost 20 years, and when I first started, I thought I was going to love every minute of it.

I mean, what’s not to love? You to wear gym clothes and work out all day!

But, like any other job, there are parts of it that are actually work. One of the things I came to strongly dislike was programming workouts. It would take me so much time to write workout plans for all my clients!!

Obviously, this was before I came up with systems and plans to make it a lot easier on myself. I’ve written thousands of client workouts over the years, and I’ve developed systems in the process. Now, I have a system where I can put together a top-quality training session in a matter of minutes. I typically go to my library of workouts to either grab one straight-away, or use one to model and tweak a bit as needed for the specific client / purposes / etc.

A “done-for-you” library of kettlebell boot camp workouts is exactly what I’m going to give you with my brand new Kettlebell Boot Camp Workouts program! It’s going to be YOUR personal library of kettlebell workouts, designed so that you can use them with your clients. Take this one for example:

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“Done-For-You” Kettlebell Bootcamp Workout for Trainers + Coaches

(start with 5-10 minutes of dynamic warm up)

PART 1 – ½ the group performs KB single leg deadlift for 5 reps per side. During that time, the other ½ of the group performs HardStyle push ups. Rest for :15 and switch. Alternate back and forth and get as many rounds as you can in 6 minutes.

PART 2 – ½ the group performs kettlebell rack squats for 8 reps on each side. During that time, the other ½ of the group performs recline rows. Rest for :15 and switch. Alternate back and forth and get as many rounds as you can in 8 minutes.

PART 3 – Perform kettlebell single carries for :30 on each side (1st two rounds) / :60 goblet carries (2nd two rounds). Rest for :15. Perform plank variation of trainer’s choice for :30. Rest for :15. Repeat for 4 rounds total.

PART 4 – Set your timer to go off every :30. Perform 5 burpees at the top of each interval. Rest is from the time the 5 reps are complete until the next interval starts. Repeat for 6 rounds total.

(finish with 3-5 mins of stretching + cool-down)

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If you enjoyed this sample kettlebell boot camp workout, then you’ll love my new-and-updated-for-2022 Kettlebell Boot Camp Workouts program! This program is packed with MANY more challenging workouts you can use with your clients to get better results and referring all their friends. Be sure to check it out when it drops later this week.

-Forest Vance
Master of Science, Human Movement
SFG-Certified Kettlebell Instructor
Owner, FVT Personal Training (gym in Sacramento, CA)
Owner, KettlebellBasics.net (online / worldwide)

I used isometrics when I was rehabbing from various football injuries.

From the time I retired from football in the mid-2000’s until a few years ago, I forgot about isometrics.

But now that I am getting older and exploring things like Yoga and other ways to get stronger and improve recovery, isometrics are back in the picture!

They really work to enhance recovery and provide a workout that is easier on your body but still gets results.

Try this sample workout, then pick up the full IsometricsFit program for just $9 using this special discount link -> IsometricsFit

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10-Minute Kettlebell + Isometrics Finisher

Do 4 rounds for time of:

— 5 KB box goblet step ups
— 5 one arm KB swings / KB high pulls / KB snatches per side
— :30 bodyweight / weighted iso squat hold

Watch the video that shows you how to do this workout here -> https://youtu.be/_ww9MQSHzT8

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So there you have it. A 10-minute kettlebells + isometrics finisher that will leave you feeling strong and powerful. Give it a try and see for yourself. And if you’re looking for more, be sure to check out the full program at the link below:

-> IsometricsFit

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

Well, we moved into our new house this last weekend and it was a success! Life is a little discombobulated right now but it will be worth it in the end 🙂

One of the things about moving is that you have to find so many new things! One of them is typically a new place to work out UNLESS you have some kettlebells and you can work out at home! Not to mention, the time a person saves from having to get in the car, drive to the gym, etc.

If you want to see the power of this for yourself, try the KB workout below, then sign up for the 28-day Upper/Lower KB Shred Challenge that starts today:

-> 28-day Upper/Lower KB Shred Challenge – Starts Today, August 1st, 2022 – Sign Up Now

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Set your timer for 20 minutes. Start with 2 reps of the first exercise. Move on to the second exercise and complete 2 reps. Move to the third exercise and complete 2 reps. Repeat for each exercise in the sequence. When you are done, go back to exercise one and complete 4 reps. Move on to the second exercise and complete 4 reps. Repeat for each exercise in the sequence. When you are done, go back to the top and complete 6 reps of each move. Keep progressing through the sequence, adding two reps to each exercise on each round (8,10,12, etc) until you run out of time:

• KB squat cleans
• Un-even push ups (switch sides each rep)
• Side-to-side lunges (reps are per side)
• 1 arm KB row from SLDL position (reps are per side)
• Down-ups

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You can see for yourself just how effective kettlebell workouts can be by trying this KB workout. Then, if you really want to challenge yourself, sign up for the 28-day Upper/Lower KB Shred Challenge that starts today at the link below. You’ll be so glad you did:

-> 28-day Upper/Lower KB Shred Challenge – Starts Today, August 1st, 2022 – Sign Up Now

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

If you’re looking for a upper body workout that will leave you feeling sore for days, this is the workout for you!

This kettlebell workout is brutal, and it’s not for the faint of heart.

But if you’re up for the challenge, you’ll be rewarded with a killer workout that will leave your arms and shoulders looking shredded!

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Free Sample – 28 DAY KB UPPER / LOWER SPLIT CHALLENGE – Week 1 / Workout 2

PART 1 – Perform 1 KB clean and press per side. Without rest, perform 2 KB clean and presses per side. Without rest, perform 3 KB clean and presses per side. Without rest, perform 4 KB clean and presses per side. Rest approx 60 seconds and repeat two more times for a total of 3 ladder climbs / rounds.

PART 2 – Perform 5 double burpees. Without rest, perform 12 1 arm KB rows per side. Repeat for 4 sets of each exercise total.

PART 3 – Perform 8 KB figure 8 to holds per side. Without rest, perform 12 close-grip push ups. Repeat for 4 sets of each exercise total.

PART 4 – PART 4 – Finish with 10 minutes of jogging / biking / rowing / any cardio of your choice at 60%-70% of your MHR. Every 2 minutes, stop and do a low “alligator” hold for :30, then resume!

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Don’t say I didn’t warn you. This could be one of the toughest upper body kettlebell workouts you’ll ever do.

But if you’re a real masochist, you should attempt the full 28-day Upper / Lower Kettlebell Shred Challenge. You’ll do workouts like this for a full month. Details and sign up now at the link below:

-> 28-day Kettlebell Upper / Lower Split Challenge

Good luck – you’re going to need it 🙂

-Forest Vance
KettlebellBasics.net

Most of the kettlebell workouts I do are full body, which means they work all your muscle groups in one session.

That’s super efficient when you’re trying to lose fat, but it also comes with a downside.

When your body gets used to a type of training, it adapts and stops making progress. You have to keep mixing things up to keep moving forward!

This is why we’re going with an “Upper / Lower KB Shred” theme for our next kettlebell Challenge. The workouts will still be fast-paced, and you’ll still burn a ton of calories, but we’ll also incorporate the classic upper body / lower body split, so that you can change things up and gain even more strength and muscle than last time!

Here’s a quick sample Lower Body + Abs KB Shred Workout to give you a little taste:

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Lower Body + Abs KB Shred Workout

PART 1 – Set your timer to go off every 45 seconds. At the top of each interval, perform 15 KB swings, going as heavy as you can with good form. Your rest is from the time you’re finished with your set and the next interval starts. Repeat for four rounds total.

PART 2 – Perform 10 KB goblet squats. Without rest, perform 10 hanging leg raises (or 10 alternating leg drops if you don’t have a pull up bar). Repeat for four sets of each exercise total.

PART 3 – Perform 3 1/4 Turkish get ups per side. Without rest, perform 8 KB suitcase step ups per side (or 8 kettlebell suitcase lunge if you don’t have a step). Repeat for four sets of each exercise total.

PART 4 – Finish with 10 minutes of jogging / biking / rowing / any cardio of your choice at 60%-70% of your MHR.

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If you enjoyed this workout, you’ll love my upcoming 28-day Kettlebell Upper-Lower Shred Challenge. This challenge is designed to help you build strength, shred fat, and take your kettlebell fitness to the next level. Stay tuned, registration for the challenge opens tomorrow!

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

Every Saturday, we host a live “hybrid” kettlebell boot camp at FVT.

People local to Sacramento can attend in person, and we also have people joining us live over Zoom from all over the US!

If you sign up for my personalized kettlebell coaching, you can attend these as a free bonus.

Here’s the plan for the first part of this Saturday’s boot camp:

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FVT KB Boot Camp – July / August 2022 (part 1)

Get as many reps as you can of each exercise in 60 seconds. Running clock – NO rest between moves, just take whatever transition time you need; clock will continue to tick! Rest for 60 seconds between rounds. Do 3 rounds total:

• KB squat cleans
• Un-even push ups (switch sides each rep)
• Side-to-side lunges
• 1 arm KB row from SLDL position
• Down-ups 

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Saturday’s workout will be a mix of people working out in-person and virtually. 

If you’re local, reply to this message to learn how you can come join us! 

And if you’re not local, you can join in from wherever you are via Zoom. If you sign up for my kettlebell coaching, you can attend these workouts for free. Details at the link below:

-> Personalized Kettlebell Coaching with Forest

– Forest Vance, KettlebellBasics.net, ForestVanceTraining.com