About this time of year, I typically switching into Kettlebell GAINZ mode. December, January, February, and even March are all great times to focus on building maximal strength and muscle.

Truth is, unless you’re more of a beginner, it’s pretty hard to shed body fat AND get as strong as possible, all at the same time. You’re going to be a lot better served focusing on one goal for a period, then perhaps shifting gears in a couple / few months to focus on another.

Fortunately we have a lot of research that shows us the best way to train to gain muscle. Great news is, you can 100% do it using kettlebells. You just have to be sure to hit each muscle group with the right amount of volume and intensity, work in specific rep ranges, and pay close attention to your rest periods. Take this work out as an example:

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Holiday GAINZ Kettlebell Workout

1 – PRESSING LADDER
KB Presses (M suggested weight = 35 to 53 pounds; W suggested weight 18 to 35 pounds)
Do four ladders up to 4 reps each.

The pressing ladders will look like this:
C+P right
C+P left
clean, 2 presses right
clean, 2 presses left
clean, 3 presses right
clean, 3 presses left

2 – BURNER – set your timer for 17 minutes, get as many rounds as possible!
3 pull ups (use band assist if needed, OR do 9 inverted rows) –
5 dips (use low bars and foot assistance if needed) –
7 push ups (knees OR toes)
9 KB swings (32k recommended weight – men; 20k recommended weight
– women)

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If you liked today’s workout, stay tuned – registration for my 28-day Kettlebell Holiday GAINZ Challenge opens tomorrow!

– Forest and the FVT Team @ KettlebellBasics.net

Want to gain muscle and get stronger, WITHOUT having to lift heavy weights?

You need to try the “4X” method.

Here’s how to do it:

1 – You take a weight with which you can get 15 reps, but you only do 10. Rest 35 seconds, then do it again. Continue with the same rep / rest scheme until you complete four sets total.

2 – If you get 10 on your last set, you add weight on the next workout.

The 4X Method is simple, but very effective. Plus, you only have to use moderate poundages to challenge yourself and get a great workout, not super heavy weights that can be so hard on the body.

Try this Kettlebells for Arms “4x” Circuit to get a feel for what it’s like:

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“4X” KBs for Arms Circuit

Take a weight / bodyweight exercise progression with which you can get 15 reps, but you only do 10; rest 35 seconds, then do it again – and so on until you complete four sets total of each move:

1 – Chin Ups OR Recline Rows
2 – Double KB See Saw Press OR 1 arm KB Press
3 – Towel Kettlebell Curl (single KB)
4 – Lying KB Tricep Extension

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…then go check out Anabolic Reload, a complete training plan designed to help you get stronger and add muscle using the “4x” method:

-> Anabolic Reload

-Forest and the FVT Team at KettlebellBasics.net

I am getting ready to head out for my bi-weekly trail ruck / run here in a couple of hours.

I find that two of these workouts per week, on top of my main kettlebell sessions, is PERFECT for training the heart, staying healthy, connecting with nature a bit, and burning some extra calories!

If you dislike “traditional” indoor treadmill / stationary bike / eliptical – type cardio, give this a try, I think you may be pleasantly surprised.

I’ll link up one of my favorite RUCK-LIFT-SPRINT workouts at the bottom of this article so that you can try 🙂

I’ll be taking the tactical backpack that I got for free from this website out with me, like I usually do…

…and it got me to thinking, it could be a great Holiday gift.

In fact, I think I may pick up a few for family and friends this year!…

…because when you order more than one, you get an even better deal:

-> EVATAC tactical backpack (free + shipping)

If you are looking for a lightweight, every day backpack, that’s tough and has enough storage to hold all your hear, look no further.

Click here to claim your free tactical backpack from EVATAC now.

-Forest Vance
KettlebellBasics.net

PS – Check out this RUCK-LIFT-SPRINT workout, it’s one of my favorites: https://kettlebellbasics.net/2021/11/03/ruck-lift-sprint-my-sunday-spartan-routine/

PPS – The EVATAC tactical backpack is normally $54.95, but you can get in on this page free for a limited time.

It’s packed with features:

• Lightweight and durable
• Premium 1000D construction
• Fat Zipper zippers
• 15 separate compartments
• Secure chest + waist straps
• Protective waterproof liner
• Secret padded back panel
• Free USA flag patch included

It includes fast 2-day dispatch from Denver, CO. USA.

And it’s 100% free, you just pay shipping.

Click here to claim your free tactical backpack from EVATAC now

KB CHALLENGE WORKOUT #16 – “FANCY PANTS”

5 rounds, 30 seconds on, 15-second rest, 1-minute rest between rounds:

• Kettlebell Squats (recommended weight = 8k women / 16k men)
• Plank Hold
• Lunges (30 seconds per side)
• One-Arm Kettlebell Rows (15 seconds per side) (recommended weight = 8k women / 16k men)
• High Knees

=> my Black Friday / Cyber Monday kettlebell deals ??

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KETTLEBELL GOAL SETTING FOR 2022

Have you taken time to think about your KB goals for 2022?

Probably because of all the years I spent playing competitive sports, I like to plan my kettlebell training – and fitness goals in general – around the seasons.

During the winter, I focus on getting as strong as possible.

In the spring, my focus is shedding body fat and looking lean.

Summer and fall, all my energy goes towards performance – maybe peaking for a kettlebell re-cert or a big race.

I’ll typically take a couple / few weeks for recovery / “de-loading” around the Holidays, then repeat the cycle.

This kind of planning is 100% going to get you better short AND long term results out of your training.

Whether you sign up for my 28-day KB Challenges, follow any of my KB training plans, or get some kind of plan or program somewhere else, the main take-away in today’s message is have a plan. It will help you with getting the best results AND staying injury free!

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

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FOREST VANCE BLACK FRIDAY / CYBER MONDAY DEALS

At the page linked below, you’ll find:

• An EXTREME deal on ALL of my best-selling training plans, one year of 28-day KB Challenges, and a signed physical copy of my CORE Kettlebell book
• Kettlebells for Abs at 47% off – Double your core strength, fix your posture and FINALLY get a six-pack
• Kettlebell-Bodyweight Strength Training at 47% off – Discover the “3/7” method for 75% more gains in half the time
• Lifetime Kettlebell Fitness at 47% off – Improve your ability to do what you love, eliminate the pain of getting older, and feel up to 20 years younger
• Bodyweight Beast Building at 47% off – 6 week bodyweight-based workout plan for strength and conditioning

…plus OCR Domination, Fire Breather, REGENERATE, Feed the Beast, and more!… with big savings on them all.

Set yourself up for kettlebell success in 2022 and beyond!

But the sale is going through tomorrow night ONLY, so be sure to pop over and grab the programs you want now:

=> my Black Friday / Cyber Monday kettlebell deals ??

We are working hard to put finishing touches on the Forest Vance Black Friday sale.

All of my best selling kettlebell training plans and courses will be discounted for the Holiday weekend!

Stay tuned.

Here is a sample workout from my CORE Kettlebell Challenge program for you to try in the meantime:

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Kettlebell Challenge Workout #19: “Gunslingers”

Get as many rounds as you can in 20 minutes of:

• 5 one-arm KB presses (right side)
• 5 one-arm KB presses (left side)
• 10 burpees
• 15 recline rows OR 8 one-arm KB rows per side
• 10 lunges (per leg – 20 total)

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If you liked Kettlebell Challenge Workout #19: “Gunslingers”, my Black Friday sale is your once-per-year opportunity to to get ALL of my best selling kettlebell training plans and courses at a discount.

Keep an eye on your email inbox to be the first to know when the Forest Vance Black Friday sale goes live!

-Forest and the FVT Team
ForestVanceTraining.com
KettlebellBasics.net

I want to help you AVOID what’s happened to me in the past around the Holiday season. I’ve also seen this happen with countless clients:

The week of Thanksgiving hits, and we sort of mentally back off our fitness program. It’s basically five or six weeks of just kind of eating whatever, and working out inconsistently. We end up gaining a few pounds in the process. Then when the New Year rolls around, we re-fire up, and get back into a routine. But let’s face it: losing weight is an effort! So it takes us a good 60 or 90 days just to get back to where we were mid-November. By that time, we have Spring Break coming up, and the cycle repeats itself!…

Instead, here is what I suggest:

Continue with your regular workouts over the next few weeks, maybe even adding in a few extra calorie-buring sessions like the one I’m sharing with you today. Enjoying your special food and time with family, but make an effort to eat reasonably healthy. Maintain your fitness over the last few weeks of 2021, and then you roll into 2022 not having missed a beat!

…then we can maintain through the Holidays, maybe even make a little bit of progress!, and not have missed a beat come the New Year.

Here’s your 1000 Calorie KB Workout to start the Holiday season strong:

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1000 Calorie KB Workout

1 – 15 minute full-body warm up – joint mobility, self myofascial release, dynamic stretching

2 – Kettlebell / Bodyweight Circuits – The following pairs of exercises are to be done as circuits: do A1, go immediately to A2 without resting, rest for about 30 seconds, and repeat. Repeat this pattern for all three pairs:

A1. KB squat – three sets, 8 reps
A2. Inverted Row – three sets, 12 reps

B1. Push-up – three sets, 10 reps
B2. KB swing – three sets, 15 reps

C1. KB Press – three sets, 6 reps / side
C2. Lunge – three sets, 10 sets / side

3 – Run / Walk 5k (approx 3 miles)

If you are not into running, you could also do about 45 minutes of medium intensity biking, swimming, rowing, etc.

4 – Finish with 15 minutes of stretching / core work / yoga poses / etc

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I want you to avoid what’s happened to me in the past around this time of year. Continue with your regular workouts over the next few weeks, maybe even adding in a few extra calorie-buring sessions like the one I’m sharing with you today. Enjoying your special food and time with family, but make an effort to eat reasonably healthy. Maintain your fitness over the last few weeks of 2021, and then you roll into 2022 not having missed a beat!

-Forest and the FVT Team
KettlebellBasics.net
ForestVanceTraining.com

PS – Join my 28-day KB Challenge if you’re looking for help staying on track during the Holiday season – but hurry, we start today! – > https://forestvance.lpages.co/28-day-kb-lait-challenge-v2/