— Drop up to one full clothes size in the next 28 days
— Burn up to 1000 calories in a single workout
— Get the full personalized nutrition plan AND the support you need to stay accountable
— Get my full HIIT Extreme program AND 12 full-length follow-along kettlebell workouts from the database previously only available to personal training clients – both 100% FREE as bonuses for signing up today
Think it’s impossible to burn 1000+ calories in a single kettlebell workout?
Think again!
In our upcoming 28-day KB Challenge, we’re going to focus on fat loss through MAXIMUM calorie burn… and while these sessions are NOT going to be easy, they’re going to help you torch more body fat than ever before!
Now to be clear, we are going to WORK UP to this level of intensity over the 28 days of the challenge. We are NOT going to be doing workouts like this every day.
HOWEVER… imagine the kind of shape you’ll be in, how great you’ll feel, and how efficiently your body will be running when you can complete a workout like this:
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1000 Calorie Kettlebell AMRAP + HIIT Workout
PART 1 – 25-min KETTLEBELL AMRAP (approx 513 calories total):
Complete the prescribed number of reps of the first exercise. Taking as little rest as possible, complete the prescribed number of reps of the second exercise. Repeat in the same fashion for the full kettlebell circuit. Go back to the top and do as many rounds as you can in 25 minutes:
– 20 KB swings – your choice of two hand, one hand, or hand-to-hand – 12 push ups – regular, narrow, or wide grip – alternating reverse lunges – add KB in goblet position depending on your fitness level / goals – one-arm KB rows (palms in 1st round; palms forward 2nd round; palms backwards 3rd round; palms in 4th round) – V-sit hold – 45 seconds
Do as many reps as you can of each exercise in 50 seconds. Rest for 10 seconds between moves. Rest for one minute between rounds. Do 4 rounds total:
– jog outdoors / on a treadmill / jumping jacks / jump rope / your choice of cardio – plank / side plank (alternate each round) – side shuffles (make sure to balance moving in both directions!) – “reverse snow angels” – burpees – modify for your fitness level / goals / etc
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If you loved today’s workout, stay tuned!… registration opens for our upcoming 28-day KB Challenge tomorrow, April 5th.
When I started creeping up on the age of 40, I remember thinking:
“I’ll keep training just as hard. I won’t let age be an excuse!”
What I didn’t realize was that while age is definitely NOT an excuse.. it IS also a reality 🙂
Your body DOES change around the age of 40:
Recovery is slower
Injuries are harder to heal
You naturally lose muscle mass with each passing year
Hormone levels change
… and it turns out that going heavy and hard on the workouts all the time can actually make it MORE DIFFICULT to build strength!
That’s why I recommend you try Time-Volume training. It allows you gain muscle and strength, while taking it easy on your joints, and without having to lift heavy weights.
Today’s 7.5-minute “Time-Volume” KB Squat Challenge will give you a little taste – also be sure to check out the full Time-Volume program HERE.
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NOTE: Do NOT go to failure on any of your reps. The idea is to manage fatigue so that you can maximize training volume.
7.5-minute “Time-Volume” KB Squat Challenge
Start by doing a set of 3 reps.
Stop and rest 10 seconds.
Do another set of 3 reps.
Stop and rest 10 seconds.
Keep going, using 3 rep sets and 10 seconds rest until you can’t get 3 reps anymore.
NOTE: You’ll need to pick the right weight – not too light, not too heavy – to get the proper benefit.
When you hit this point, begin taking 20 SECONDS rest in between your 3 rep sets.
Keep going using 3 rep sets and 20 seconds rest until you again can’t get 3 reps anymore.
Then take 30 SECONDS rest in between your 3 rep sets.
If you have to increase again, go to 40 seconds, and so on.
Keep going in this fashion until your 7.5 minutes are up.
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Time-volume training is a great way to add strength and muscle, while taking it easy on your joints – because you don’t have to go as heavy to get the same effect. Check out the full course HERE for a complete program that gives you a complete workout plan and framework for working your entire body in this same fashion.
-Forest Vance Master of Science, Human Movement Kettlebell Expert Over 40 Training Specialist KettlebellBasics.net
Reducing stress and improving recovery from your kettlebell workouts are just two benefits of practicing yoga.
And in case you haven’t heard, we are running a special “Sport Yoga” series this spring at FVT!
Please read the rest of today’s message for details, then reply directly to this message with the words SPORT YOGA ifyou are interested so that we can answer your questions, make sure it’s a fit, and get you signed up.
Classes will be led by yours truly, Certified Sport Yoga Instructor and RYT-200 in training ?
Sport Yoga is easier for beginners to perform, based on Hatha yoga, covers traditional sports stretching, and includes dynamic movement sequences for all types of athletes and sports!
We are going to meet once per week, at 530pm PST, for seven weeks. Here are the dates:
April 6th
April 13th
April 20th
April 27th
May 4th
May 11th
May 18th
You’ll have the option of attending in-person OR online… so you can join us if you’re here in Sacramento, CA at our physical studio location… OR you can join us from anywhere in the world with an internet connection.
You’ll also get the recordings of the classes if you ever end up not being able to make it… plus you’ll have these for life so that you can continue your yoga practice after the series is over!
I’m even throwing in the recordings from the last Sport Yoga series we did in Fall of 2021, so that you’ll have even more yoga classes to practice on your own at any time that fits your schedule.
The cost for the full 7-session live class series PLUS the recordings from this series AND the last one we did is $99.
Reply directly to this message with the words “SPORT YOGA” if you are interested so that we can answer your questions, make sure it’s a fit, and get you signed up!
Go through the checklist below, and see how you did (answer each question yes or no):
Y/N – My weight wanted to shift to my toes as I lowered myself into the squat Y/N – My body wanted to tip forward and my face felt like it was going to hit the wall Y/N – My knees caved in Y/N – My feet rotated out to be able to get the tops of my thighs below parallel Y/N – I had to get my feet super wide to get the tops of my thighs below parallel Y/N – I was not able to get the tops of my thighs below parallel
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If you answered YES to at least one of the questions below, you need to work on your squat!
If you don’t, in the short term, you’re decreasing your performance, and making your workouts harder than they need to be… and in the long term, you are likely to get injured.
My 30-day Flexibility Challenge is specifically designed to help with this, as well as reducing pain, improving recovery time, and getting you moving better in your body overall. Details and sign up now at the link below:
Flexibility should be at the TOP of your fitness priority list as you age!
If you are looking for a simple, quick, and effective program to get started, check out my all new 30-day Flexibility Challenge.
Today’s video is a free sample “workout” from the course. In the full program, you’ll get a video like this to follow every day for 30 days, so that you can:
Get a generally more youthful appearance
Improve your posture and look slimmer
Improve overall muscular performance
Decrease pain – Improve balance
Decrease injury risk
Improve performance in your chosen sport and every day activities
Everyone is different when it comes to starting fitness level, experience, injury history, etc… and this is why a CUSTOMIZED program – based on all of these factors and more! – is typically going to get a person the best possible results.
However, since we always get requests for a “sample workout” from the program, I wanted to hook you up:
This is a VERY top-level idea of the process we go through to 1) take a client’s individual goals and needs into account 2) turn that into a workout.
This is a KB workout that is designed for my pretend client, “Rich”.
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Rich is:
54
Has several years of training experience under his belt
Wants to lose about 15 lbs of body fat and gain a bit of lean muscle in the chest, shoulders, and arms
Wants to reduce pain and avoid injury in the process
Body is a little beat up from previous injuries / sports
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I would map out several workouts like this each week for Rich… some cardio / conditioning for other days if it fit his goals / schedule… extra stretching / mobility / abs if that fit as well… plus we’d map out a full nutrition plan!… but again, this is a BASIC SAMPLE to give you an idea.
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KB FIT OVER 40 – Sample Custom Workout – “Rich”
1 – Do as many reps as you can of the first exercise in 30 seconds. Rest for 30 seconds. Do as many reps as you can of the second exercise in 30 seconds. Rest for 30 seconds. Repeat for four sets of each move total:
Double KB RDL
Turkish sit up (:30 PER SIDE)
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:
chin up hold
modified burpees
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. Rest as little as possible before moving back to exercise one. Repeat for four sets of each move total:
kettlebell towel bicep curl
kettlebell tricep extension
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A CUSTOMIZED kettlebell program – based on starting fitness level, experience, injury history, etc – is typically going to get you the best possible results.
If you’d like to apply for one of my available “KB Fit Over 40” – personalized coaching spots, click the link below now – hurry, these will fill fast!
Rucking is something that’s worked for me as a lower-impact alternative to running.
If you’re looking to crank up your cardio and/or shed more body fat, I recommend you try it too!
Here are a 7 rucking beginner tips to get you started:
1 – Ruck for 30 to 60 minutes continuously with a load of 10-50 lbs 2 – 30 lbs is a great sweet spot for most 3 – You can wear boots if you’re preparing for something specifically that will require it; running shoes are also fine 4 – March at a pace quicker than a stroll, with purpose 5 – Shoot to get your heart rate in the 60-70% of max heart rate range 6 – Not required, but if you can, pick a route with a few hills / un-even terrain 7 – Make sure whatever your carrying is not going to slam into your back – wrap weights / kettlebells / hard objects in a towel before putting them in your ruck
You can use pretty much any sturdy backpack or weight vest, and load it up with weight of any kind. (Make sure it’s secure and won’t shift around.) If you have a sturdy backpack you think will work, you’re all set! If you are looking to purchase one, check out the EVATEC Tactical Backpack linked below first – it’s solid quality (I use it personally!), and for a limited time it’s FREE (you just pay shipping):
For those looking to test their strength, kettlebell form, mental capacity, and lungs… I dare them to take this test – https://bit.ly/300kb2022
You’ll do a strength (and overall fitness) test at the beginning of the 28 day program – a special 300 rep kettlebell workout.
It gives you a great, measurable starting point. It also helps you set goals for the end.
Then, for the main program program, you do workouts that will help you do better at that original “benchmark” training session – and at the same time, help you with things like:
– Losing fat
– Gaining lean muscle
– Strengthening your core
– Getting more flexible
– Improving overall performance
We even do a different 300 – rep kettlebell workout every week just for fun, and so that you can see your fitness improving along the way – like this:
*Find the demo vids with full exercise breakdowns in the full program HERE – https://bit.ly/300kb2022
Do the sequence of exercise below as fast as possible. Make note of weights used. Time yourself. We’ll repeat this workout again in week 4, so be sure to record your performance so that you can see how you improve!
