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TT Bootcamp Workout #4 – “Tabata Time” (Advanced)

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Bodyweight training is the perfect compliment to kettlebell work.

By strategically blending KBs and calisthenics, you can hit all five aspects of fitness:

  • Muscular endurance
  • Flexibility
  • Cardiovascular fitness
  • Muscular strength
  • Body composition

Today’s workout is from the “Turbulence Training Bootcamp Workouts” ebook. I highly recommend you pick up a copy and get some great ideas on how to incorporate bodyweight workouts with and into your kettlebell program. (Turbulence Training Bootcamp Workouts is actually oriented towards trainers and fitness professionals, but truly ANYONE looking to reap the benefits of bodyweight exercise can benefit.)

Check it out:

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TT Bootcamp Workout #4 – “Tabata Time” (Advanced)

*Check out full exercise descriptions in the main program HERE

Warm-up (30 seconds per exercise) – 10 minutes

• Run in Place
• BW Squat
• Inchworm
• Cross Crawl
• Prisoner Forward Lunges
• Shuffle
• Rest 1 minute before repeating 1 more time.

TT Strength Circuits (30 seconds per exercise) – 10 minutes

• Vertical Jump & Stick
• Spiderman Pushup
• 1-Leg Deadlift (30 seconds per side)
• Rest 2 minutes before repeating 1 more time.

TT Tabata Circuits – 10 minutes

• BW Squats – 20 seconds BW squats plus 10 second hold in bottom position x 8 rounds
• Rest 2 minutes and take water break
• Pushups – 20 seconds pushups plus 10 second hold in top position x 2 rounds

Water Break – 2 minutes

TT Big 5 Conditioning Circuit (30 seconds per exercise) – 10 minutes

• Siff Squat
• Close-Grip Pushup
• Prisoner Sumo Squat
• Walking Lunge
• Mountain Climber
• Rest 2 minutes before repeating 1 more time.

Water Break – 1 minute

Total Body Abs Circuit (30 seconds per exercise) – 5 minutes

• Cross-Body Mountain Climber
• Plank
• Reverse Bridge
• Rest 1 minute before repeating 1 more time.

Cool-down, Stretching & Water Break – 10 minutes

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To sum up, bodyweight training and kettlebells are like a match made in heaven. Master the basics of both, and you’ll have everything you need to stay lean, strong, and athletic – at ANY age. Be sure to check out the full TT Bootcamps program HERE. And here’s to your continued success!

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

“Kettlebell Body Revival” Week 1, Day 2 Workout

On By adminIn Kettlebell WorkoutsLeave a comment

This is a sample workout from my “Kettlebell Body Revival” program.

(It’s a full 28-day training plan that is included free when you pick up Lifetime Kettlebell Fitness.)

This program is designed specifically with the 40’s, 50’s and beyond crowd in mind… but it’s also NOT just an “easier” version of our regular kettlebell workout plans.

We just look more closely at the big picture in terms of programming, take into account things like volume, intensity, and frequency, and more.

Here’s the workout:

Week 1, Day 2 “Kettlebell Body Revival” Workout

PART 1

This workout starts with kettlebell presses. You’ll do five reps on the right, and five reps on the left … rest as needed, and continue on to do four sets of five total on each side.

*video exercise demos linked in full program
*recommended KB weights included in full program

PART 2

Do three rounds of the following circuit, moving quickly but resting as needed:

— walking lunge with kettlebell at side (complete all reps on one side before switching to other side) – 10 per leg
— hanging leg raises – 10
— 12 push ups

PART 3

(beginner) One hand kettlebell swing

OR

(advanced) kettlebell snatch

Do 50 reps as fast as possible, using any combination of reps on either side. Prioritze perfect form! Time yourself, and see if you can get slightly faster every workout.

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Remember – my 28-day Kettlebell Body Revival course is a program you get FREE when you pick up a copy of Lifetime Kettlebell Fitness.

And the cool thing is, you get the amount of strength you need, AND total-body conditioning… so that you can do workouts like this three or four times per week, and get a complete fitness solution.

So, if you’re looking to:

— Improve the ability to do what you love
— Eliminate the pain of getting older
— Feel up to 20 years younger
— Gain strength
— Prevent injury
— Build functional fitness at ANY age

Check out my Lifetime Kettlebell Fitness program today at the link below.

=> https://bit.ly/lifetimekb

And here’s to your continued success!

-Forest Vance
KettlebellBasics.net

18 Minute Turkish Get Up + Swing Workout

On By adminIn Kettlebell WorkoutsLeave a comment

Lifetime KB Fitness for Men and Women Over 50 – https://bit.ly/lifetimekb

18 Minute Turkish Get Up + Swing Workout

sample from – Lifetime KB Fitness for Men and Women Over 50 (week 5)*

Video demos, detailed progressions, exercise breakdowns and more in the full course here – https://bit.ly/lifetimekb

Warm Up

– Box Squat – 10-15 repetitions

– Hamstring/Hip Flexor Stretch Combo

Perform these two exercises back-to-back without rest; repeat the pair of warm-up movements twice without rest

Workout

– swing progression (sumo deadlift – 1/2 swing – full swing)

– 15- 20– ‘Active Rest’- :30

– ½ OR foot sweep Turkish get up – 3 reps each side

– ‘Active Rest’- :30

Continue this sequence non-stop for 18 minutes

Cool Down

5 minutes of static stretching – tight muscle groups only

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Full 6 week training plan at the link below:- https://bit.ly/lifetimekb

And here’s to improving your ability to do what you love, eliminating the pain of getting older, and feeling up to 20 years younger!

– Forest Vance

Master of Science, Human Movement

Kettlebell Expert

Certified Corrective Exercise Specialist

Beginner / Modified Turkish Get Up Variations (video)

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

Turkish Get Ups rock!!

No other exercise simultaneously trains both stability and mobility, across so many joints, and in so many positions.

However, if you are working around an injury, are just learning the exercise, or just don’t quite yet have the strength to do the full version, it can be quite tricky.

Check out today’s video! show two beginner / entry – level variations of the movement – the “1/2 get up” and the “foot switch get up”.

And if you like this one, also be sure to check out my Lifetime Kettlebell Fitness program for men and women over 50 – we show you how to do different versions of all the different kettlebell moves, so that you can make faster progress and avoid injury at the same time:

=> Lifetime Kettlebell Fitness

-Forest Vance
Kettlebell Expert
Certified Corrective Exercise Specialist
KettlebellBasics.net

Monday – KB/BW “Hurricane” Training

On By adminIn Kettlebell WorkoutsLeave a comment

I am using workouts a lot like this “Hurricane” Training workout to prepare for a 50k Spartan “Super Beast” I have coming up in about 10 weeks… and I have to say… I feel like I’m in some of the best shape ever, at the age of 40!

At this stage of the game, I want to be:

– Healthy
– Strong
– Lean
– Conditioned
– Flexible
– Injury – “proofed”

…and workouts like seem to be just the ticket.

Check it out:

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Monday – KB/BW “Hurricane” Training

Set #1 – PAIR / LADDER

2 pull ups OR 6 recline rows
5 Walking KB goblet lunges
4 pull ups OR 12 recline rows
10 Walking goblet lunges
6 pull ups OR 19 recline rows
15 Walking goblet lunges

REPEAT 2x

Set #2 – PAIR

Double KB rack carry – 50ft out and back
+
Jump rope – 1 minute

REPEAT 3xore

Set #3 – CIRCUIT – As fast as possible:

Burpees – 15
Run / Bike / any other cardio type – 3 mins
Crawl – 15 feet out and back
Run / Bike / any other cardio type – 3 mins
Burpees – 15
Run / Bike / any other cardio type – 3 mins
Crawl – 15 feet out and back
Run / Bike / any other cardio type – 3 mins
Burpees – 15
Run / Bike / any other cardio type – 3 mins
Crawl – 15 feet out and back
Run / Bike / any other cardio type – 3 mins

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Over the last eight or nine years, I’ve trained 11 different groups for various different Obstacle Course Race – type events.

Without fail, the people who make it through the training get leaner, stronger, and just overall BETTER by the end.

I put together a 12-week training plan, based on these experiences, to help YOU do the same. You can get the same benefits, whether you are specifically preparing for an Obstacle Course Race or not. This 12-week training plan is going on sale later this week, so stay tuned!

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

Ruck PT Workout for KB “off” days

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“PT” simply stands for “physical training” – typically formation runs, calisthenics, and conditioning exercises.

Here is a “Ruck PT” workout we used in a 12-week Obstacle Course Race prep training plan I put together some time back. It’s also a perfect addition to your on-going regular KB training plan if you just want to add some extra cardio training into the mix:

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Ruck PT Workout

Ruck 3 miles. Stop every 1/4 mile and rotate through the exercises below:

  • 10 push ups w/ ruck on your back (at 1/4 mile; 1 1/4 mile; 2 1/4 mile marks)
  • 5 “weighted burpees” (ruck is on the ground and goes up over your head at the top of each rep) (at 1/2 mile; 1 1/2 mile; 2 1/2 mile marks)
  • 15 squats w/ ruck on your back (at 3/4 mile; 1 3/4 mile; 2 3/4 mile marks)
  • 8 lunges per leg holding ruck in front of the body (at 1 mile; 2 mile; 3 mile marks)

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I do a workout like this about once per week, and that free backpack has been my go-to rucksack for the last few months – highly recommended:

-> Free Tactical Backpack Offer

To your success!

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

Kettlebell “Cluster Training”

On By adminIn General, Tips and TricksLeave a comment

Cluster Training is a little-known method that works amazing if you want to gain the most amount of strength in the least amount of time. It involves using short inter-set rest periods, which allow you to do more reps with a heavier weight. It is one of the main methods used in the Muscle Explosion – rapid strength gain plan.

One of the main benefits of cluster training is that you can do more reps with a heavier weight. You can overload the muscles more than you would in a standard rep set up. This results in faster improvements in strength and muscle gains.

Let’s take a cluster set of kettlebell presses for example. Let’s say the maximum weight you can press for five consecutive reps is 32 kilos / 70 pounds. With cluster training, instead of doing one set of five with that 32 kilo / 70 pound KB, we do four “mini-sets” of two reps, with a 10-15 second break between each mini-set. This allows us to basically do eight reps with our five rep max. We lift more, progress faster, and get stronger and bigger than we would be able to otherwise.

The new 28-day Muscle Explosion program put together by Nick Nilsson uses cluster training as one of its main methods. Using this little-known method in a specific and strategic way is how you are able to make very rapid gains in strength in a short period of time in this program.

To sum up, cluster training is a special training method we can use for rapid strength and muscle gains. It is not widely known, but it is very effective. It is one of the main methods used in the 28-day Muscle Explosion course. Learn more and pick up your copy at the link below:

-> 28-day Muscle Explosion

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

“The Terminator” 21-minute Kettlebell EMOM + KBs for Abs Challenge Last Call

On By adminIn Kettlebell WorkoutsLeave a comment

Kettlebells are special.

Today’s 21-minute KB Challenge, “The Terminator”, is a great example!

Try it yourself, and you will see the benefits of resistance training AND cardiovascular conditioning, all in one short powerful workout:

*28-day Kettlebells for Abs Challenge officially starts TODAY, Monday, August 30th, 2021 – details and sign up here*

“The Terminator” – 21-minute KB/BW EMOM

1 – Set your timer to go off every 60 seconds.
2 – At the top of the first minute, perform 10 one hand KB swings per side.
3 – Your rest is the time between your last rep and when the next 60 second interval starts.
4 – Repeat in the same fashion with 15 push ups (second minute) and 8 burpees (third minute).
5 – At the top of the fourth minute, go back to the swings, and repeat for a total of seven rounds of the three moves. The full workout should take you 21 minutes.

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One of the biggest benefits of kettlebell training is that all of the exercises are essentially total body exercises, which means you get complete strength AND conditioning, all with a single tool.

That’s also why they are AWESOME for training your abs the RIGHT way, and getting that strong, functional, and great looking midsection you are going for.

If this interests you, check out my upcoming 28-day Kettlebells for Abs Challenge. This is the ultimate training plan to help you get a strong, lean, functional core with kettlebells. However, it officially starts TODAY, Monday, August 30th, 2021, so you need to sign up right now if you want in:

-> 28-day Kettlebells for Abs Challenge

Here’s to your kettlebell training success, and look forward to working together!

-Forest and the FVT Team at KettlebellBasics.net

“Is plank bad for abs?”

On By adminIn General, Kettlebell Workouts, Tips and TricksLeave a comment

“Crunches and sit ups are back for your back! Plank instead.”

…says every personal trainer at your gym.

But here’s the thing they are missing:

Your abs are muscles. They grow when they are exposed to resistance exercise. If you can develop the muscles of the abs, you can see them easier. A point often not talked about, but a point that is also very true!

This means that though planks should be PART of your ab training, they shouldn’t be ALL of it. 

Planks are what is known as an ISOMETRIC movement – and they aren’t going to cause much actual hypertrophy (muscle growth). They are great for activation and strength and core endurance and other stuff. But you also need to do a variety of OTHER types of ab moves too for complete development.

Kettlebells are one of the BEST ways to train your abs, because you can do moves where you add heavy resistance for relatively low reps, and you can cause the muscle growth and development you are looking for.

Check out my upcoming 28-day Kettlebells for Abs Challenge to learn exactly how to get a stronger core, improve your posture, and finally get that six-pack – in just 28 days:

-> 28-day Kettlebells for Abs Challenge

And here’s to your ab training success!

-Forest Vance
KettlebellBasics.net

KBs for Abs: Sample Workout! – “Rippers”

On By adminIn Kettlebell WorkoutsLeave a comment

KBs for Abs: Sample Workout! – “Rippers”

3 exercises, :30 each, :15 rest between moves, 3 rounds total:

– Bear Plank KB Drag-Thru

– KB Foot Taps

– Side Plank w/ Hip Dip

Watch the video here for a quick breakdown on how to do the moves: https://youtu.be/TgOWSVD3ALw

Sign up for my upcoming 28-day KBs for Abs Challenge here: -> https://forestvance.lpages.co/28-day-kettlebells-for-abs-challenge-20-v2/

-Forest and the FVT Team