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3 Turkish Get Up Alternatives

On By adminIn Basic Kettlebell Drills, Tips and Tricks, VideosLeave a comment

The Turkish Get Up (TGU) is one of the most popular kettlebell exercises, and for good reason. It’s a total-body movement that trains glutes, hamstrings, quads, and shoulders while improving shoulder stability.

However, this exercise can be challenging for some people to master, especially if they lack shoulder or hip mobility.

In this article, we will explore some alternatives to the TGU that can help you better achieve your fitness goals.

*If you want help in learning the basics of safe and effective kettlebell training in a way that’s customized just for you, apply for one of the remaining spots in my 1:1 kettlebell coaching program at the link below:

-> 1:1 personalized kettlebell coaching with Forest

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3 Turkish Get Up Alternatives

Turkish Get Up Alternative #1 – Overhead Lunge – https://youtu.be/V61RzKZ7mWo

Hold a kettlebell over your head with your right arm.

While holding the weight, lunge forward with the left leg (or backwards for backwards lunges).

Do desired number of reps on one side, then switch; hold the weight with the left arm, and lunge with the right.

Turkish Get Up Alternative #2 – KB Windmill – https://youtu.be/uZUUnrh8ghs

Your feet should be pointed to the side at approximately 45 degrees.

KB is overhead. Arm is locked, shoulder is “packed” – same principles as the Turkish get up.

Poke your hip out to the side. The movement in this exercise is coming from the hip and not the torso.

Let the hand slide down the leg; go to desired range of motion, then stand up, engaging the glutes and core as you do so.

Make sure you tense the glute and engage the core to stand up.

Turkish Get Up Alternative #3 – 1/2 Turkish Get Up – https://youtu.be/D_iT8QJ9RQA

The full Turkish get-up goes from lying on the ground to a standing position with a kettlebell overhead. With the half get up, we’re just practicing the first half of the movement.

Start with the kettlebell right at the shoulder. The hand goes right through the handle of the ‘bell, pull it up to the frame, and rolls to the back.

Punch the kettlebell up towards the ceiling. You want it right above your shoulder. Elbows locked out, shoulders sucked down into the socket. Your shoulders should be nice and stabilized and your lats are engaged. All those muscles that surround the shoulder should be nice and tight.

Right heel, same leg as your arm is up. Your right heel is up towards the right glute and your left leg and hand are out. Drive through the right heel and punch up towards the elbow. Push the right knee out with your belly button up towards the ceiling. Corkscrew with your bottom shoulder towards the floor and come back down.

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The Turkish Get Up is a highly beneficial movement, but sometimes things like injuries, poor flexibility, or plain old lack of coordination / athletic ability can make the exercise a challenge.

Try one (or all) of the alternative moves in today’s article for similar benefits!

If you want help in learning the basics of safe and effective kettlebell training in a way that’s customized just for you, apply for one of the remaining spots in my 1:1 kettlebell coaching program at the link below:

-> 1:1 personalized kettlebell coaching with Forest

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

KBs for Abs Workout – “Show and Improve”

On By adminIn Kettlebell WorkoutsLeave a comment

Everyone at the studio this time of year is asking for MORE ABS in the workouts, because summer is right around the corner!..

…so, we’re adding more sequences like the one I’m sharing today to the daily routine.

Try this to burn more body fat and get a stronger core than last time:

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KBs for Abs Workout – “Show and Improve”

Do 3-5 rounds (depending on fitness level), rest as little as possible between exercises:

1 – Bear plank w/ KB drag – 5 per side
2 – KB swing – 15
3 – Side plank w/ leg lift – 5 per side
4 – KB swing – 15 reps

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LAST CALL – join the 28-day KB Training Camp Challenge and make that last push to get in shape for summer – officially starts TODAY, Monday, May 9th 2022 -> https://forestvance.lpages.co/28-day-kettlebell-training-camp-challenge-v2/

-Forest and the team @ KettlebellBasics.net

VIDEO – new Kettlebell + Bodyweight Hybrid Strength Workout

On By adminIn Kettlebell Workouts, VideosLeave a comment

Check out this Kettlebell + Bodyweight Hybrid Strength Workout!

It’ll give you a taste of what to expect in one of our 28-day Kettlebell Challenges. We do a written version of each workout that spells out the exercises, recommended weights to use, and other details… plus I do a full video walk-through of each and every session (like this one), demoing the moves and going over tips and tricks that will help you get the best results in the least amount of time!

Click here to learn more about our upcoming 28-day Kettlebell Training Camp Challenge -> https://forestvance.lpages.co/28-day-kettlebell-training-camp-challenge-v2/

Kettlebell + Bodyweight Hybrid Strength Workout

1 – “3/7” sets – Single Arm KB Press Start with 3 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 4 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 5 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 6 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 7 reps of single arm kettlebell presses per side. Rest for two to three minutes, then repeat two more times for a total of three rounds.

2 – Do as many reps as you can of the first exercise in 45 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 45 seconds. Rest for 15 seconds. Repeat for four sets of each move total:

Side-loaded / “suitcase” kettlebell split squat (22.5 sec per side) – add weight this week!

“3 way” push up (wide / narrow / regular) – switch positions each rep

3 – “3/7” sets – KB goblet squat

Start with 3 KB goblet squats. Rest for 15 seconds. Perform 4 KB goblet squats. Rest for 15 seconds. Perform 5 KB goblet squats. Rest for 15 seconds. Perform 6 KB goblet squats. Rest for 15 seconds. Perform 7 KB goblet squats. Rest for two to three minutes, then repeat two more times for a total of three rounds.

4 – Do as many reps as you can of the first exercise in 60 seconds. Rest as little as possible, moving directly to the second exercise. Do as many reps as you can of the second exercise in 60 seconds. Repeat for four sets of each move total:

Mountain climber from low plank position

Skaters – short hop / big hop; alternate each round!

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Click here to learn more about our upcoming 28-day Kettlebell Training Camp Challenge -> https://forestvance.lpages.co/28-day-kettlebell-training-camp-challenge-v2/

Kettlebell Gridiron Gut Buster

On By adminIn Kettlebell WorkoutsLeave a comment

Last summer, we put together a special “training camp” outdoor workout series.

Designed to build participants conditioning and test their will, we did calisthenics, running / sprinting, and more.

We even mixed in some kettlebell training to take results to the next level!

After you are done with workouts like this, though you’re going to be totally SPENT… you’re also going to feel great, because you’ve pushed yourself harder than you thought you could.

Plus, you’re going to build more cardio and burn more fat than last time.

Give this Kettlebell Gridiron Gut-Buster Workout a try, then sign up for our upcoming 28-day Kettlebell Training Camp Challenge:

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Kettlebell Gridiron Gut-Buster Workout

1 – Set up two cones about 40 yards apart.

2 – Start at one of the cones and perform 10 kettlebell swings.

3 – Immediately following the swings, run / sprint to the other cone.

4 – Upon reaching the cone, perform 10 push ups with a shoulder tap (alternate sides each rep).

5 – Continue to run / sprint back and forth between the cones, performning the following exercises:

— Run / sprint followed by 10 single arm KB rows per side
— Run / sprint followed by 10 bodyweight split squats per side
— Run / sprint followed by 5 burpees

7 – Rest approx two minutes and repeat two more times for a total of three rounds.

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Give this Kettlebell Gridiron Gut-Buster Workout a try, then sign up for our upcoming 28-day Kettlebell Training Camp Challenge at the link below:

-> 28-day Kettlebell Training Camp Challenge

Cheers to old-school training methods for new-school results!

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

28-day Kettlebell Training Camp Challenge

On By adminIn General, Tips and TricksLeave a comment

In a “former life”, I was a three-time All-American football player at the University of California at Davis, and even spent a couple of years in the NFL.

For the last 15 years, I have worked full-time in the fitness industry as a personal trainer, studio owner, and much more – but I still love to use some of the workout methods I originally learned in the pros to get my current personal training clients amazing results.

I’ve also gained extensive training and experience teaching kettlebells in my personal training career, having gone through multiple RKC and StrongFirst certifications, teaching / assisting other trainers at these events, and even teaching workshops independently around the country.

It turns out kettlebells are particularly beneficial because it simultaneously works the muscles and the cardiovascular system, making it a great choice if you’re looking to lose weight or improve your overall fitness level. 

In just 30 minutes, you can achieve results that would take hours at the gym!

Since this weekend marks the 17 year anniversary of my first NFL mini camp in Green Bay, I’ve decided to celebrate by putting on a 28-day Kettlebell Training Camp Challenge.

We’re going to COMBINE the fat-blasting, lean-muscle building power of kettlebells with a few of my “training camp” techniques (adapted for men and women over 40) to get you results like you’ve never seen!!

Details and reserve your spot now at the link below:

-> 28-day Kettlebell Training Camp Challenge

Look forward to working with you! –

-Forest Vance – KettlebellBasics.net – ForestVanceTraining.com

Swing Mistakes Video + New Kettlebell Bootcamp Workout

On By adminIn Kettlebell Workouts, VideosLeave a comment

Today’s kettlebell boot camp workout is a high-intensity, full-body workout that uses kettlebells to create a metabolic response that burns fat and sheds pounds!

This type of workout is particularly beneficial because it simultaneously works the muscles and the cardiovascular system, making it a great choice if you’re looking to lose weight or improve your overall fitness level. 

In just 30 minutes, you can achieve results that would take hours at the gym!

First, watch today’s video and practice your kettlebell form a bit. Then, try the workout below:

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Kettlebell Bootcamp Workout
sample from upcoming 28-day Kettlebell Boot Camp Challenge

1 – Perform as many reps as you can of each exercise in 40 seconds. Rest 20 seconds between exercises. Rest 45-60 seconds between rounds. Do 3-4 rounds total:

A – KB high pull (beginner) / KB snatch (advanced) (20 seconds per side)
B – regular push ups (beginner) / spider push ups (advanced)
C – KB tactical lunge (alternate legs each rep)
D – single arm KB rows (beginner) / single arm KB rows from “Warrior III” position (advanced)
E – squat jumps (beginner) / lunge jumps (advanced)

2 – Set your timer for 5 minutes. Alternate:

A – 3 1/2 Turkish get ups – right side (beginner) / 1 full Turkish get up – right side (advanced)
B – 3 1/2 Turkish get ups – left side (beginner) / 1 full Turkish get up – left side (advanced)

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If you are looking to:

– Rapidly shed body fat
– Build lean muscle and improve your total body conditioning, all at the same time
– Learn the basics of safe and effective kettlebell training in the process

Stay tuned for our upcoming 28-day Kettlebell Boot Camp Challenge, registration opens later this week!

– Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

12-Minute Bodyweight Ninja Cardioflow

On By adminIn General, Tips and TricksLeave a comment

Check out this bodyweight ninja cardioflow workout in the style of the new Forbidden Fitness – Secrets of a Modern Day Ninja Warrior program!

It blends together high-intensity interval training (HIIT) with calisthenics for a challenging and fun workout that can be done anywhere, with no equipment needed.

The best part is that you can tailor the workout to your own fitness level, making it perfect for beginners or experienced athletes alike.

Give this Cardioflow a try today – your body will thank you:

> 28 Day “Ninja Cardioflow” bodyweight workout plan

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Bodyweight Ninja Cardioflow Workout

12 Minute “Ninja Cardio” Flow Workout

Bucket Drops (30 seconds)
Spinal Rocks (30 seconds)
Mountain Climbers (30 seconds)
Spinal Rocks (30 seconds)
Front Lunge (30 seconds)
Spinal Rocks (30 seconds)

Rest approx 60 seconds; repeat for 3 rounds total.

Check out the full program here for the video that shows you how to do the workout!

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This article provides a full bodyweight workout that you can do anywhere, called Ninja Cardioflow. The workout is designed to give you a great cardio workout and to help improve your balance and coordination. To get the full Ninja Cardioflow workout program, visit the link below:

->

You’ll get:

– the 28 Day Ninja Cardioflow program (check out a sample workout here) – when these neurologically challenging movements are performed circuit-style — as in Ninja Cardio — they’ll give you a hell of a workout and burn a boatload of calories in a very short time
– Fighting Flexibility – video training on how to get your body moving like a Ninja
– Stick Mobility – if you want more flexible wrists, if too much computer time has you seizing up, get yourself a broomstick and try these drills
– Beyond Push Ups – follow the progression as outlined in the video to explore a wide variety of pushup variations
– Beyond Sit Ups – follow the progression as outlined in the video to explore a wide variety of situp variations
– Ankle Strength – 26 minute video tutorial, sets out to restore the full, healthy range of motion of the ankles

I have reviewed the program, it gets my stamp of approval.

Learn more and order now at the link below:

-> 28 Day “Ninja Cardioflow” bodyweight workout plan

To your success! –

– Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

“Warrior Zero” Bodyweight Challenge Workout

On By adminIn General, Tips and TricksLeave a comment

We are in the process of planning a road trip for this summer, and I’ve been thinking about the best way to stay on track with my training.

Bodyweight – based workouts are obviously a perfect fit for this kind of situation, but really they are great ALL the time to help you:

  • Eliminate weakness
  • Build “combat-ready” conditioning
  • Fight fatigue
  • Bounce back from injury

…and so much more!

Try this “Warrior Zero” Bodyweight Challenge Workout from the Warrior Zero Bodyweight Challenge as a start:

PROTOCOL:

2,3,5,8,13,21,13,8 …

You will set your timer for the duration of the Protocol; in this case 15 minutes.

Start with exercise #1 and perform 2 repetitions.

Next, exercise #2 for 2 reps, then exercises #3 for 2 reps.

You will stick with the 2 reps of each exercise until you complete 2 reps of all 8 exercises.

From there, you move on to 3 reps of all 8 exercises.

You will working through the repetitions until time expires (moving up and down the ladder). Perfect Form not Speed is the goal here.

EXERCISES:

  1. Hip Bridge
  2. Shinbox Switch
  3. Front Squat
  4. Tactical Push Up
  5. Spinal Rock
  6. Sit Thru
  7. Front Lunge
  8. Pull Press

*All exercises demoed, broken down, explained in the Warrior Zero Bodyweight Challenge course, HERE

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The “Warrior Zero” Challenge is a bodyweight training program specifically designed for people over 40.

You’ll bounce back from fatigue, injury, and burnout – without killing yourself in the gym!

It’s perfect for your next road trip, or any other time. Learn more and order now at the link below:

-> Warrior Zero Bodyweight Challenge

To your success –

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
KettlebellBasics.net

Chris Hemsworth Workout Plan

On By adminIn Kettlebell WorkoutsLeave a comment

Chris Hemsworth is one of the most popular actors today, and he gets into jaw-dropping physical condition for his roles in movies like Thor and The Avengers.

I recently stumbled across a pretty interesting interview with his personal trainer, and thought I would share a few take-aways, since we’re on this topic of getting “Lean and Jacked” on our social media posts this week:

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Chris Hemsworth Workout Plan – 3 Tips to Get Lean and Jacked

1 – Lift heavy weights most days of the week

If you are trying to add strength, you need to give your muscles the proper stimulus to grow. 

Of course, “heavy” is a totally relative term… YOUR “heavy” is probably different that my “heavy”… the main point is that you’re lifting a load that challenges you and pushes you and takes you *close* to failure on at least some of your working sets.

We do this exact thing with Hybrid Kettlebell Muscle, learn more here:

-> Hybrid Kettlebell Muscle + HIIT FIT KB Conditioning “2-for-1”

2 – Start training at least three months before a movie role

It takes some time to get into peak shape! You can’t do it in 14 or 28 days. This is why Chris starts training at MINIMUM 12 weeks before a movie roll.

Make a commitment to at least the next 12 weeks of doing whatever it takes to reach your goal.

3 – Eat a lot

Chris Hemsworth’s trainer claims that he eats 4500 calories a day when he’s in maximum bulk mode.

You may not need or be able to eat that much, but one thing I do see frequently is that people do not eat consistently and enough quality food to support muscle growth. 

You need to eat on a regular schedule, get enough protein, and make sure that you’re putting healthy foods in your body all day long.

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I hope these three tips direct from Chris Hemsworth’s personal trainer help you gain more strength and muscle than last time!

My Hybrid Kettlebell Strength course is on sale this week, check it out if you want more help:

-> Hybrid Kettlebell Muscle + HIIT FIT KB Conditioning “2-for-1”

Or, if you’re interested in personal coaching (in person here in Sacramento, CA OR remote / anywhere in the world with an internet connection!), reply directly to this message and I’ll get back to you ASAP.

– Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

KB STRONG – “Lean and Jacked Special” sample workout

On By adminIn Kettlebell WorkoutsLeave a comment

This week’s “Lean and Jacked Special” includes TWO full training plans:

1 – HIIT FIT Kettlebell Conditioning (high-intensity KB workouts for extreme conditioning and full-body fat loss)

AND

2 – Hybrid Kettlebell Muscle (my 6-week “hybrid” barbell / kettlebell / bodyweight program for strength and muscle)

Today I’m going to hook you up with a sample muscle-building, strength-jacking, fat-shredding workout from Hybrid Kettlebell Muscle.

The main workouts utilize barbells, kettlebells, and your own bodyweight. HOWEVER – we’ve also built out progressions and options so that you can still complete the workouts, even if all you have is kettlebells. Barbells are NOT required:

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KB STRONG – “Lean and Jacked Special” sample workout

PART 1

Perform five reps of the back squat. (You could alternatively do a double KB front squat if you do not have access to a barbell).

DOUBLE KB FRONT SQUAT – (demo video here in full program)(recommended weight – 8k/12+k (women); 16/20+k (men)

BEGINNER LIFTERS – work on your form first and foremost, don’t worry too much about weight just yet. GENERAL guideline – we typically load two bars when we do this movement w folks just starting out in our group classes @ FVT with 65 to 95 pounds (women) and 95 to 115 pounds (men). If you have a decent fitness base but little lifting experience, this is a good place to start.

INTERMEDIATE / ADVANCED LIFTERS – work up your weight for each of the first two sets; last two sets should be performed at ~75-77% 1RM.

BACK SQUAT – (demo video here in full program)

*Rest ~ 30 seconds, then:

Perform a 20 second side plank hold on each side – (demo video here in full program)

*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:

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Hybrid Kettlebell Muscle is the complete barbell and kettlebell solution for size and strength. HIIT FIT Kettlebell Conditioning will help you get lean at the same time with high-intensity KB workouts for extreme conditioning and full-body fat loss. You have everything to gain, and nothing to lose. Learn more and order now at the link below:

-> Lean and Jacked Special Kettlebell Special

  • Forest Vance