Over the last couple of years, I’ve designed and coached more home workouts than ever before.

One goal that’s particularly tricky to program for in this environment is strength and muscle gain, because to give the body proper stimulus 
to actually adapt and grow takes some skill and creativity when you’re working with minimal equipment and limited time.

I’ve experimented with a LOT of different approaches, but one of the best I keep landing on is called the “3/7” method.

You can see the research behind it linked on this page, but the main idea is that you structure your workouts in a unique way (using ascending reps for each set and specific brief rest intervals etc) that is both backed by research to WORK for increasing muscle and strength, AND does it in a way that maximizes the minimal-equipment / home-workout
set up.

As a nice bonus, it’s also easier on your body and joints than a lot of traditional heavy lifting methods!

Check out this sample workout from the full program:

KB-BW Hybrid Strength Challenge – Sample “3/7” 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)
• “3 way” push up (wide / narrow / regular)

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.

3 – 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

Try one week of the KB/BW Hybrid Strength Challenge for just $1 HERE

Hurry! We start Monday, March 14th 2022.

-Forest and the Team at KettlebellBasics.net

Kettlebell training is a powerful stimulus for burning massive calories.

Sprinting is also one of the most intense conditioning exercises that can cause significant fat loss.

Pair the two together, and you have an INSANE fat loss cocktail to burn more and make faster progress than last time!

I recommend this program to discover how to incorporate a full sprinting routine on top of your kettlebell workouts for maximum fat loss results, in just 16 extra minutes per week:

-> “Anabolic Running”

But first, try this:

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“Forces of Nature” Kettlebell Sprint Workout

:30 KB rack carry right
:15 rest
:30 KB rack carry left
:15 rest
:30 push ups
:15 rest
:30 sprint

Repeat 3 rounds for time

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You’ll be feeling that one, let me know how it goes!

And don’t forget to check out the course at the link below:

-> “Anabolic Running”

It will show you how you can incorporate a full sprinting routine on top of your kettlebell workouts for maximum fat loss results, in just 16 extra minutes per week.

– Forest Vance @ KettlebellBasics.net

Last day to grab KBs for ABS – 2022 on sale with special launch bonuses! Click here to access now:  https://forestvance.lpages.co/kettlebells-for-abs-2022/

Try this sample workout in the style of KBs for ABS – 2022. It won’t solve all of your problems, but with some consistency, abs soon will no longer be one of them ?

KBs for ABS workout – “99 Problems, But Abs Ain’t One”

Do as many reps as you can of the first exercise in 30 seconds. Rest for 15 seconds. Do as many reps as you
can of the second exercise in 30 seconds. Rest for 15 seconds. Repeat in circuit fashion for a total of 3 rounds:

– Inchworm with push up
– KB Turkish sit-up
– single-arm KB farmer carry (:30 per side)
– hanging leg raise OR lying alternating leg drop

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Double your core strength, fix your posture, and FINALLY get a six-pack… with kettlebells! Sale and special launch bonuses end tonight, click here to pick up your copy:  https://forestvance.lpages.co/kettlebells-for-abs-2022/

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

Add this Kettlebells for Abs – 5 min Upper / Lower Burn circuit at the end of your workout, for some extra work on that midsection, OR you can it any time with just a single KB!

This one’s pretty simple, just two different movements. You’ll get through three sets of each exercise, taking as little rest as possible:

– 1/2 get up + floor press – 5 reps per side

– Rotating v-sit / leg lift over KB – 10 reps each way

This is a great Kettlebells for Abs – 5 min Upper / Lower Burn that will help you hit the upper abs, hit the lower abs, and incorporate some great functional movement patterns in there as well, all in about 5 minutes.

Check out my full 28-day Kettlebells for Abs program if you want a done-for-you template to double your core strength, fix your posture, and finally get a six-pack. It’s new and updated for 2022 and is on sale this week here:

https://forestvance.lpages.co/kettlebells-for-abs-2022/

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

The conventional way to train abs is to do thousands of unweighted crunches, bicycles, etc.

But here’s the problem:

This approach doesn’t work!

We need to train the abs like we would any other muscle, using a mix of lower weight and high reps to hit the slow twitch fibers, PLUS some work with heavier weight and lower reps to hit the fast twitch fibers.

We want to pick exercises that allow us to apply the principle of progressive overload, where you gradually increase the weight, frequency, or number of repetitions in your strength training routine…

…and we want to train the abs through different movement patterns (flexion, rotation, extension) so that you get injury-proofing AND balanced asthetic development.

KETTLEBELLS are the perfect way to do ALL of this, using workouts like the one below:

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20-min Kettlebell “Ab Density” Circuit

Complete each exercise for 40 seconds, take 20 seconds of rest between moves. Take 60 seconds rest between rounds.
Complete 4 rounds total:

1 – Half Turkish Get Up to Bridge – Stay on 1 side each round
2 – Plank Kick Through
3 – Hollow Hold With Overhead KB
4 – Plank to Push-up

*Check out my full Kettlebells for Abs program HERE for recommended weights, video exercise breakdowns, and much more

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In conclusion, don’t do a ton of reps of sit ups and crunches with no weight to train your abs.

Instead, train the abs like you would any other bodypart, using a mix of weights and rep ranges, applying the principle of progressive overload, and hitting them through a variety of movement patterns.

Check out my full 28-day Kettlebells for Abs program if you want a done-for-you template to double your core strength, fix your posture, and finally get a six-pack. It’s new and updated for 2022 and is on sale this week here:

-> KBS FOR ABS – 2022

To your continued success!

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

Want to get those abs into shape for summer? Kettlebells are one of the best ways to do it. 

Try this sample workout from my Kettlebells for Abs program. It’s called “Legends” for two reasons:

1 – We incorporate “legendary” kettlebell and bodyweight moves like Turkish get ups, planks, and hollow holds
2 – Do workouts like this regularly, and you’ll be well on your way to that “legendary” set of abs sooner than you think!

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Kettlebells for Abs – Sample Workout: “Legends”

Complete each exercise for 40 seconds, take 20 seconds of rest between moves. Take 60 seconds rest between rounds. Complete 4 rounds total:

1 – Half Turkish Get Up -Stay on 1 side each round (Women:12k+, Men: 20k+)
2 – Rotating Side Plank
3 – Hollow Hold With Overhead KB (Women:12k+, Men: 20k+)
4 – Plank w/Reach Out

*Video exercise descriptions / breakdowns are available in the full Kettlebells for Abs program

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Kettlebells are one of the best tools around for both strengthening abs AND burning belly fat, all at the same time. 

My Kettlebells for Abs program is new and updated for 2022, and it can be done as a stand-alone workout, OR added on to your existing training plan. 

Stay tuned, it’s going on sale later this week!

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