I have a 7 day flexibility / mobility challenge you can try, starting tomorrow.
Challenge yourself to do the simple 10 to 12 minute stretch and core sequences outlined in the program available on the page linked below every day this week:
– Improve movement – Feel less aches and pains – Reduce stress – Reduce muscle soreness – Revive and rejuvenate the body – Improve your overall desire to move more
In just 7 days.
If you decide to give it a try, I think you’ll be surprised at the results.
I learned this 5-min KB Mobility/Flexibility Routine at the first RKC certification I attended in 2009 from Pavel, and I’ve used it as as staple of my kettlebell training since.
You can do this any time to help you loosen up, or you can do it before your next kettlebell workout to help get yourself ready to go!
It’s just three moves:
1 – “Prying” Squats
Get your KB into goblet position. Take a big breath. Sit into a full squat. When you’re at the bottom of the squat, “anchor” your elbows inside your knees, and “pry” back and forth. Do this for about 30 seconds.
2 – “Pumps”
Start kneeling on the ground in your “table” position with your hands underneath your shoulders and your knees below your hips. Pop your hips up into a downward dog – type position. “Walk the dog” by alternating dropping your right and left heels to the floor. Then, drop your hips to the floor and get into an upward dog – type position. You can rotate your upper body back and forth a bit from here if you’d like. Do two or three of these.
3 – Kettlebell Halos
Start by grabbing the horns of the KB, and hold it underneath your chin with the bottom facing up towards your face. Circle the KB around your head, alternating directions each rep. Do about 5 of these each way.
Do the exercises “circuit-style”, one after the other, and repeat the sequence for a total of two to three rounds.
Try this 5-min KB Mobility/Flexibility Routine first thing in the morning, before your next kettlebell workout, or any time of day to see and feel the difference!
If you liked it, stay tuned – I have lots more mobilty, flexibility, movement-improving content and tips coming your way all week long.
-Forest Vance Kettlebell Expert Over 40 Training Specialist KettlebellBasics.net
More and more it’s my go-to steady state cardio choice, because:
You burn up to 3x more calories than walking
It’s easier on your body and less impact than running
It adds resistance training to your back, shoulders, glutes, and legs
It’s the perfect compliment to your kettlebell training, because no matter how popular HIIT gets, I am a firm believer that we also need some lower-intensity, base-building, heart-strengthing steady state cardio as part of our fitness program as well.
Ready to give it a try? Here’s how:
Start by loading up your backpack with 20-30 pounds (depending on your goals, you’ll probably want to work to increase the amount of weight you’re carrying over time).
March at a pace quicker than a stroll, with purpose! Your goal is to get your heart rate into that Zone 2 range (220 – your age x .60-.70) for 30-60 minutes.
If possible, though not required, choose a route with some hills / uneven terrain.
If this whole rucking thing is new to you, be sure to pack your bag right. You don’t want whatever you are carrying to hammer against your back. If you’re carrying a kettlebell or any other kind of hard object, you’ll want to swaddle it / them in a towel etc before putting in your ruck. Otherwise it can get VERY uncomfortable over time.
Oh ya – that free tactical backpack I mentioned yesterday? 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:
Are you stuck pressing the same kettlebell, and can’t seem to increase the weight?
I have a quick tip for you in today’s video that will help you get an extra rep or two on those hard sets, instantly… which might not seem like much, but done consistently, can add up to big time strength and muscle gains over time!
It’s often little tips and tricks like this that make all the difference, especially when you get to a certain point in your kettlebell training journey. That’s why if you’re not getting the results you want from all your hard work, it might not be your fault. You just don’t know exactly what you need to do.
I just had two spots open up in my “KB Fit Over 40” coaching program – so if you want me to not only 100% custom design a workout for you, but also to coach you and guide you and hold you accountable along the way, and give you tips and tricks like the one I shared today that are specific to YOU and YOUR exact situation, apply now at the link below before my client roster fills up again:
1 – GET WITH A PARTNER 2 – BETWEEN THE TWO OF YOU – in any combination / order you want – complete 8 rounds of the circuit below, as fast as possible:
20 push ups 10 alternating reverse kettlebell lunges per leg 10 one arm kettlebell rows per side 20 kettlebell squats 10 burpees 10 mountain climbers per side 10 box / bench kettlebell step ups per leg 20 hanging knee raises 10 kettlebell split squats per leg 52 jumping jacks
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Learn more about how you can lose up to 4% of your current bodyweight in the next 28 days, while gaining strength at the same time AND taking it easy on your joints:
If you are tired of your body taking a beating from hard workouts, we need to get you on a different plan.
See, I lifted hard and heavy for YEARS… and don’t get me wrong, I got great results.
I power cleaned almost 400 pounds, back squatted over 600, and bench pressed 225 for 32 reps in my prime!
Problem was, all that hard training combined with around 13 years of playing American football at a high level, and my body was ripped to shreds by the time I was 25 years old.
After trying many different training methods that would help me reach my long-term health and wellness goals, I discovered kettlebells, and never looked back.
I was able to lose fat, build the lean / athletic muscle, AND not get injured in the process.
Now, since 2006, I’ve worked with tens of thousands of people all over the world, helping them see the benefits of KB training too.
I currently specialize specifically in kettlebells for men and women over 40 – you can join our upcoming 28-day KB Challenge and see the results for yourself!
But first, try this sample workout:
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19-min KB AMRAP workout
Do as many reps as you can of each exercise in 45 seconds. Rest for 15 seconds between moves. Rest for 60 seconds between rounds. Do 4 rounds total:
— double kB front squat — down dog to opposite toe touch — single arm kB row — spider climb plus push up
*detailed video breakdowns of each exercise in the full Challenge program HERE
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This one looks pretty simple, but it’s tough – and I think you’ll also feel the power of KBs for yourself when you try it.
Learn more about how you can lose up to 4% of your current bodyweight in the next 28 days, while gaining strength at the same time AND taking it easy on your joints:
This is a sneak peak of what we do in our 28-day KB Challenge program. I do an “explainer” video just like this one for every single workout, so that you know exactly what to do to get the best possible results!
You will discover how to lose up to 4% of your bodyweight over the next four weeks, even if you are short on time to train, and hate to diet.
I’ll be giving you the step-by-step kettlebell workouts AND the easy-to-follow meal plan to get the results. More details coming tomorrow.
For now, check out this sample workout from the program:
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10-min “Summer Shred” KB AMRAP Workout
Do as many rounds as possible in 10 minutes of:
3 burpees
5 pull ups OR 15 recline rows OR combo (use same 3:1 ratio)
5 single arm KB “thruster” (squat to overhead press) per side
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That’s just a quick-hitting workout to get you going. The full workouts in the program have a total-body warm up, a couple of short “AMRAP” (as many rounds as possible) – style sequences like this, a short finisher.
Around 20 to 30 minutes of work, and you’re good to go for the day! That’s the beauty of this training style.
You can do it with just a couple of kettlebells, any time, any place.
Plus, I will give you the exact diet plan to follow to see your body change over the next 28 days.
But we kick of Monday, July 5th, so if you’re interested, you’ll want to sign up right away when registration opens.
Look forward to working with you!
-Forest Vance Kettlebell Expert Over 40 Training Specialist KettlebellBasics.net
In today’s article and video, I will make the case for limiting your HardStyle kettlebell swings sets to 15 or 20 reps. Two of the main things that are trained in the kettlebell swing exercise are hip extension and the ability to absorb force. When we do more than 15 or 20 reps swings at a time without stopping, these two things get much harder to do, and we lose some of the effectiveness of the exercise.
Sprinting, jumping, other athletic activities – these all require explosive hip extension. Kettlebell swings are a great way to train this movement pattern. When we get over that 15 or 20 rep mark however, fatigue typically sets in, and most people cannot to get proper explosive hip extension.
Kettlebell swings also teach a person how to absorb force safely and efficiently. KB’s are great for things like contact sports for this exact reason. There are not a lot of other movements that can replicate this. When we get over that 15 or 20 rep mark however, fatigue typically sets in, and most people cannot use proper body mechanics.
To sum up, I believe that in most cases, a person should limit their HardStyle kettlebell swings sets to 15 or 20 reps. This is because most people get fatigued at the higher rep ranges, cannot maintain proper form, and the exercise becomes less effective.
