One thing I always like to do is begin my first workout of the week with whatever I am prioritizing.
For example – if I have a training block or period of time where I’m really trying to focus on my abs – right now for example, for this final stretch of summer! – I’ll be sure to include some direct ab work on Mondays.
Below is a new KBs for Abs workout you can try this Monday – tack it on to the end of your current routine, or do it anytime:
– 40 jumping jacks OR jump rope skips – 10 KB rack squat (right side) (24k men / 16k women) – 10 hanging leg raises OR lying leg raises – 10 KB rack squat (left side) (24k men / 16k women)
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Kettlebells for Abs workouts are so beneficial because they not only work your core, but your whole body. Additionally, you get a little conditioning work too!
The 28-day Kettlebells for Abs program provides you with new workouts to do every day. For more information, click the link below:
The kettlebell halo is a great exercise for warming up the entire shoulder girdle. One can use the exercise for active recovery between sets of other exercises, and a lot more. However, a lot of people get the kettlebell halo wrong. In today’s article and video, I’m going to give you three times to help you improve:
1 – Start with the kettlebell upside down Pick the ‘bell up with good form, then make sure it is upside down with the bottom of the KB facing your chin. This allows for optimum weight distribution of the weight and helps you get the most out of the move.
2 – Keep the KB close to your head To best hit the intended muscle groups and for the exercise to do what is supposed to, keep the kettlebell close to your head as you bring it around. Also be sure to keep the elbows tucked in.
3 – Tighten the core Keep your entire core, including the glutes, your abs, and everything else very tight. You don’t want to be leaning back or moving around as you do the exercise.
There you have three tips to improve your kettlebell halo. If you find these tips helpful, for this week only, I’m offering a 2-for-1 sale on my kettlebells for abs and kettlebells for isometrics programs. So don’t wait – get the deal now at the link below:
I remember this strength and conditioning coach who came to train with our football team in college. He’d work us all out for free every once in a while, in hopes of recruiting us to his private training facility. The way he’d have us finish every session was with this special ab workout, where you’d do literally thousands of total reps, probably a hundred each of like a dozen different ab exercises. It sounded impressive, but I never really noticed a difference when it came to building stronger or more functional or better looking abs.
I found kettlebells a few years later and my whole outlook changed. I learned how to do exercises that worked my core muscles along with the rest of my body, all at the same time. I got better fat-burning results and I could really tell the difference when it came to strength, functionality, and looks!
Today’s kettlebell routine, called “Guts to Dust”, is a tough workout that will leave your abs, as well as all the other muscles in your body, on fire. So get ready to sweat it out and feel the burn!
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*This week only, I’m offering a 2-for-1 sale on my kettlebells for abs and kettlebells for isometrics programs. Get the deal now at the link below:
Begin by performing 10 reps of the first exercise. Taking as little rest as possible, perform 10 reps of the second exercise. Go back to the first exercise and perform 9 reps. Taking as little rest as possible, perform 9 reps of the second exercise. Continue “down the ladder”, decreasing reps by one each set, until you get to one of each move:
1 – Two Hand Kettlebell Swings 2 – KB Plank Drag-Throughs (reps are per side)
*Check out the full KBs for Abs course for video explainers of exercises like these, and many more!
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If you’re looking for a workout that will give you serious results, look no further than kettlebells for abs. The “guts to dust” workout is a challenging routine that will tone your entire midsection. And this week only, I’m offering a 2-for-1 sale on my kettlebells for abs and kettlebells for isometrics programs. So don’t wait – get the deal now at the link below:
We’ve been in Kansas City for about a month now, and things are going good!
It’s been mostly summer relaxation mode around here, so finding the balance between work and play has been a little challenge.
After all the fun this past weekend, I’m feeling like I need to put in some extra work on my abs, haha.
If you’re feeling the same way, try this “Means to End” KBs for Abs workout today:
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KBs for Abs – “Means to End”
Complete the prescribed number of reps of the first exercise. Resting as little as possible, move on to the second exercise and complete the prescribed number of reps. Repeat for all exercises in the sequence. Rest 60 seconds at the end of the sequence, then repeat two more times for a total of three rounds:
If you’re looking to burn some extra calories and work on your midsection, check out my “Means to End” KBs for Abs workout today. And if you love it, stay tuned – I have a new and updated version of my complete Kettlebells for Abs course coming for you later this week.
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 Jim’s sample workout below:
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KB Fit Over 40 – Sample Workout – “Jim”
CLIENT STATS
46
Primary goal is 15 lbs of fat loss over the next 90 days
Jim has a nagging shoulder injury, so we’re going easy on the overhead work
Jim also plays basketball two days per week for a couple of hours, works around 50 hours per week, and has two kids in middle/high school – so his time is limited
We have this full-body KB workout plus two more like it designed for him each week, along with two bonus HIIT sessions
He does the workout exactly as written each day, logs his progress in my app, and then I take a look / give comments / hold him accountable to getting it done
We tweak / modify / give feedback regularly and guide him to the results he’s looking for
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
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Now that you’ve seen a sample workout, do you want to get in one of the available “KB Fit Over 40” spots I have open this week? Watch the video, then fill out the short application at the link below.
-Forest Vance Master of Science, Human Movement Certified Kettlebell Instructor Certified Personal Trainer Over 40 Training Specailist KettlebellBasics.net
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 66 two-hand KB swings (12k/16k women – 24k/28k men) in as few sets as possible.
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This kettlebell workout is the perfect way to get in shape for the Fourth of July. For more workouts like this one, check out the 28-day Kettlebell Tabata Challenge – today is your last chance to try the first week for $1. Click the link below to sign up now:
Kettlebells are a great way to build strength and power, but they can also be a recipe for disaster if you don’t follow proper form.
Here are three tips to keep your knees safe when training with kettlebells, so that you don’t end up with a debilitating injury:
1 – Always have your knees facing in the same direction as your toes.
Using the kettlebell squat as an example, a common mistake is to let the knees cave in when squatting down. Don’t do this! Being sure that the knees are pointed the same direction as the the toes keeps things safe and stabilized.
2 – Keep the knees stacked directly over the ankles or slightly behind them.
Back to our kettlebell squat example – a common mistake is to let the knees drift out and forward over the toes. Don’t do this! Keep the knees stacked right above the ankles. Doing this helps to protect our knees and ankles from injury.
3 – Take time to strengthen and stretch surrounding joints.
Strengthening and stretching the hips and ankles – especially before any heavy kettlebell movements – can be very helpful. All of the muscles in the hips and ankles support the knees, so it’s important to keep them strong and healthy.
Being careful and taking these precautions will help you stay safe and avoid knee injuries. If you want more in-depth help via expert video instruction, personalized feedback and more on learning how to use kettlebells safely and effectively, join our upcoming 28-day Kettlebell Tabata Challenge. Registration is open now, sign up at the link below:
Get as many reps as you can of each exercise in 20 seconds. Take 10 seconds between moves. Rest for 60 seconds after completing the full circuit; repeat for a total of four rounds:
1 – One arm KB press (right side) (12k-16k women / 16k-24k men) 2 – KB rack squat (right side) (12k-16k women / 16k-24k men) 3 – KB one arm swing (right side) (12k-16k women / 16k-24k men) 4 – Burpees 5 – One arm KB press (left side) (12k-16k women / 16k-24k men) 6 – KB rack squat (left side) (12k-16k women / 16k-24k men) 7 – KB one arm swing (left side) (12k-16k women / 16k-24k men) 8 – Burpees
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Ouch.
If you thought this workout was painful, just wait until you try my upcoming 28-day Kettlebell Tabata Challenge 2.0.
It’s going to be even more grueling, so if you’re up for the challenge, stay tuned and register when it opens later this week!
You see, buying kettlebells is not as simple as it may seem. There are a few things that you need to take into account before making your purchase.
Here are four things that you’re probably overlooking when buying kettlebells:
1 – Single Cast
Most kettlebells are made with welded handles, which makes them more prone to breakage. However, those made from a single piece of cast iron are more durable.
2 – Stamped in both pounds and kilograms
You want your kettlebells to be stamped with both kilograms and pounds so you can easily work with weights in either measurement.
3 – Colored bands for easy weight identification
Colored identification bands on the kettlebells are great for easily identifying the weight without having to pick it up or roll it over.
4 – Powder coated grip
Powder coating your kettlebell grip gives you a great grip even when your hands are sweaty. It also holds chalk better than other options like matte or e-coat, so you can keep your grip even during the most intense workouts.
If you’re looking for kettlebells, Kettlebell Kings is a great option. Their kettlebells are made with a powder coated grip, colored bands, and a single cast build. They also have a restock of most every size KB available. You can click this link for special pricing and to order now:
