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Best Male / Female Physique at 60+? (pics inside)

On By adminIn General, Tips and TricksLeave a comment

One thing I find really inspiring is following athletes in their 40’s, 50’s and beyond that are still performing at a high level.

The CrossFit games – Master’s Category has no shortage of these folks.

Check out the physiques on these two competitors I found, just doing a quick Google search! (they are both in the 60+ division by the way):

Paul Perna

Susan Clarke

Bottom line, these CrossFit games – Master’s Category are nothing short of amazing.

They sport incredible physiques.

But what is equally impressive is the fact that they are such well balanced athletes. These men and women have world class levels of both conditioning and strength at the same time. Something highly unusual when top performance in a specific sport typically comes at the expense of NOT being good at much anything else.

So how do they get there, how do they do it?

With their special unique style of workouts.

Only problem is, to train the way that these athletes train presents problems for the average Joe and Jane.

For one, some of the typical workouts they do are fairly technical and pose somewhat of an injury risk if you don’t know proper technique. Olympic lifts for high reps at a high fatigue level is asking for trouble for the average person.

Secondly, these athletes train a large amount of time. A lot of them are training for hours, three or four times per day.

And finally, the set up required to do the sort of workouts is not accessible for a lot of people. You need a full barbell set up. You need a lifting platform. You need a full array of weights and conditioning equipment like rowing machines and assault bikes and much more.

But I’ve come up with a solution: We have adapted the great workouts these athletes use, and use many of the same principles, but make it so that you can do them at home with a couple of Kettlebells and your own bodyweight, in 20 or 30 minutes, three or four times per week.

-> Click here for all the details on our upcoming 28-day EMOM Kettlebell Challenge 3.0 for Men + Women Over 40

Hurry, we start Monday, February 15th!

-Forest and the FVT Team at KettlebellBasics.net

800 Calorie Kettlebell EMOM Workout

On By adminIn Kettlebell WorkoutsLeave a comment

According to study done by the American Council on Exercise, a kettlebell workout can burn 20.2 calories per minute.

That’s over 1,200 calories per hour!

Researchers say that’s equivalent to running a six-minute mile, or cross-country skiing uphill at a fast pace.

Compare this to an hour of standard weight training, which burns between 180 and 266 calories, and you’re on to a winner.

If you’re looking for a workout that burns a huge amount of calories, check out today’s 800 Calorie Kettlebell EMOM Workout.

(Calorie burn is an ESTIMATE, and is based on the average 177 pound North American adult. Your results may vary.)

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800 Calorie Kettlebell EMOM Workout

A) “Buy In” (start workout with this) (approx 100 calories burned):

  • Run / walk 1 mile

B) EMOM (part 1) (approx 200 calories burned) – every minute, on the minute for 10 minutes, alternate between:

  • 5 one arm KB press per side (recommended weight = 12k / 26 pounds for women; 20k / 44 pounds for men)
  • 10 burpees

C) EMOM (part 2) (approx 200 calories burned) – every minute, on the minute for 10 minutes, alternate between:

  • 20 kettlebell swings (recommended weight = 16k / 35 pounds for women; 24k / 53 pounds for men)
  • 20 bodyweight squats

D) EMOM (part 2) (approx 200 calories burned) – every minute, on the minute for 10 minutes, alternate between:

  • 5 one arm KB squat to press per side (recommended weight = 12k / 26 pounds for women; 20k / 44 pounds for men)
  • 10 burpees

E) “Cash Out” (end workout with this) (approx 100 calories burned):

  • Run / walk 1 mile

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If you’re looking for a kettlebell workout that burns the most calories, give this one a try.

And if you loved this workout, stay tuned – registration for our 28-day Kettlebell EMOM Challenge opens later this week.

-Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
KettlebellBasics.net

PS – REMINDER – you can’t out-train a bad diet. However, you may be frustrated, confused, or misinformed when it comes to exactly what to eat and when to eat it to reach your goals. When you sign up for the 28-day KB EMOM Challenge, we’ll work to help you get your nutrition dialed in too, so that you can FINALLY reach your goals, and STAY there. Keep an eye out, registration opens soon, and we officially start on Monday, February 15th.

PPS – Here is a link to the study that showed kettlebell training burned 20.1 calories per minute -> https://www.acefitness.org/getfit/studies/kettlebells012010.pdf

[new video] Kettlebell Snatch Technique – Part 2

On By adminIn UncategorizedLeave a comment

Welcome to part two of our series on kettlebell snatch technique. We will do a short review of what we covered last time, and will now continue on the path to learning a safe and effective kettlebell snatch.

The kettlebell snatch is a great move to improve power, increase work production, and to help you burn a ton of calories in a short amount of time.

But, the technique can be tricky!

This is part two of a three video series where I break down the form into simple steps, so that you can master the move. If you love the series, be sure to also hop over and grab your free week of my “300” Kettlebell Challenge Workouts program at the link below:

-> https://bit.ly/300kbchallengesample​

I hope these videos help you improve your kettlebell snatch technique, so that you can use the movement more safely and effectively as you work towards your ultimate fitness goals.

– Forest Vance

Master of Science, Human Movement

Certified Kettlebell Expert

“Old Time Strongman” KB/BW/BB Workout

On By adminIn Kettlebell WorkoutsLeave a comment

One can learn a lot from the old-time strongmen. They could perform incredible feats of strength. They were able to accomplish this over one hundred years ago, before many modern training methods were invented. And they had incredible physiques!

Authur Saxon was one of the most famous old-time strongmen. Here is a picture of him lifting 300lbs over his head with one hand:

Other examples of amazing feasts of strength are:

  • Joe Holtom’s “cannonball catch”, where he would stand opposite to a cannon and catch the ball with his bare hands, absorbing the impact with his chest.
  • The ‘French Hercules’, Pierre Gasnier breaking a metal chain that was wrapped around his rib cage

They were able to accomplish these feats of strength and incredible physiques over one hundreds years ago, before modern training methods were invented. How did they do it? Find out more in the complete course HERE. I also have a sample of what an old-time strongman workout might look like for you to check out. Some of the principles used are:

  • Training for maximal strength – the idea was to be functional with your training, and actually get strong instead of just looking it
  • Frequency / practice – instead of the “bro split” – type workout where you hit each muscle group once per week, to gain strength as fast as possible, they hit each muscle group much more frequently (in this example, three times per week)
  • Training to get stronger, not tired or sore – so that they could come back and work out again faster, and make more rapdid strength gains

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“Old Time Strongman” KB/BW/BB Workout

This workout would be repeated 3x per week. Do three to four rounds of it, “circuit” – style:

  • Pull Ups – 1-10 reps, stop 2-3 reps short of failure
  • Turkish Get Ups – 1 per side
  • Zercher Squat – 5 (use around 75% of max, stop 2-3 reps short of failure)
  • KB press – 5 per side (use around 75% of max, stop 2-3 reps short of failure)
  • KB swing – 12

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Finally, the old-time strongmen not only performed at a high level, but they looked incredible. They were lean and muscular. NOT jacked and swole like the ‘rioded-out bodybuilders of today, but a much more asthetically pleasing look. In order to attain this type of physique, follow the general training methods outlined in today’s article. Nutrition and other lifestyle factors are important too – learn more about all of it HERE in the full “Classic Body Now” course.

To sum up, one can learn a lot from the old-time strongmen. These men performed amazing feats of strength, before modern workouts or diet approaches or even performance enhancing drugs that so many use today. And they looked the part! For a full training plan that will show you how to train, perform, and look like an old-time strongman, check out the course at the link below:

-> Classic Body Now

Here’s to reaching your modern-day fitness goals using old-time training methods!

-Forest and the Team at KettlebellBasics.net

“Bro Split” vs KB Fit Over 40

On By adminIn General, Kettlebell WorkoutsLeave a comment

If you have experience lifting weights, you’ve probably heard of the famous “bro split”.

For decades, it’s been the “gold standard” for organizing our training. It’s incredibly popular among both bodybuilders and recreational lifters alike.

But is it good, does it work?

More on that in just a sec…

…see, with the Bro Split, the main idea is that you devote each workout to one or two muscle groups. There are a lot of ways you can do this, but it would typically look something like:

Monday = Chest + Tris
Tuesday = Back + Bis
Wednesday = Off
Thursday = Legs
Friday = Shoulders + Abs
Saturday / Sunday = Rest

This is basically how I organized my training for probably the first 10 years or so of my lifting career. I will tell you, it DOES work if your goals are purely asthetic. This, paired with the “Bro Diet” (we’ll save details on that for a later post lol), and you CAN get your big chest, jacked arms, and six-pack abs.

However, if you’re looking for improved functional fitness, more athleticism, better flexibility / mobility, less body pain, that sort of thing… we can do better.

We need to start working your body as a whole. Start focusing on movement patterns instead of muscle groups. Start incorporating more total-body movements with things like kettlebells that are going to help strengthen your core and make you move better and even fix some of your pain issues, all the the same time.

If you have been doing something like the “bro split”, but it no longer works for your current goals…. OR you just need help organizing your training and getting on the right track in general… click the link below to apply for my “KB Fit Over 40” – personalized coaching program:

-> KB Fit Over 40

But hurry! – I only have a few spots left.

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

[video] 50 Rep Kettlebell Snatch – Burpee Challenge

On By adminIn Kettlebell Workouts, VideosLeave a comment

Today, I have a 50 Rep Kettlebell Snatch + Burpee Challenge for you to try.

You’ll need one kettlebell for this one. If you want to do the prescribed weight, it’ll be 16k for the ladies, 24k for the guys. However, if you’re just getting into things, or if you don’t have these exact weights available, it’s all good, you’ll still get a great workout.

Also, you want you to make sure you have a solid grasp of kettlebell snatch technique before attempting this one. You’re going to be pushing yourself hard, so your form can get sloppy very fast if you’re not careful.

Here’s how the Challenge works:

– Set your timer to go off every minute, on the minute.

– Get to 50 kettlebell snatches total, any way you can.

– At the top of every minute, stop and do 5 burpees.

That’s it. If you can do this one in five minutes or less, you’re a fire breather!

Enjoy. Let me know how you do.

And if you want more extensive, personalized kettlebell instruction from me, also be sure to check out my “KB Fit Over 40” program. I’ve opened a handful of slots this week, and still have a few more I am still looking to fill -> https://bit.ly/kbfitover40forest

[video] Kettlebell Snatch Technique, Part 1

On By adminIn UncategorizedLeave a comment

Welcome to part one in a new series where I am going to break down kettlebell snatch technique.

The kettlebell snatch is a great move to improve power, work production, burn a ton of calories in a short amount of time, and more.

However, the technique can be tricky.

I am going to do a three video series, and break down the form into simple steps, so that you can master the move, and start safely and effectively incorporating it into your workouts.

Check out the video below. And if you want more extensive, personalized kettlebell instruction from me, also be sure to check out my “KB Fit Over 40” program. I’ve opened a handful of slots this week, and still have a few more I am still looking to fill -> https://bit.ly/kbfitover40forest

[video] Kettlebell Workouts for People Over 40

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Today’s video is specifically for kettlebell fans over the age of 40!

Check it out below:

My “KB Fit Over 40” program could be a PERFECT fit if you are looking to add some structure around your workouts and nutrition, keep stress levels down, and get in shape without getting injured.

Click the link below, fill out the interest form, and I’ll get back to you ASAP:

-> http://bit.ly/kbfitover40forest

Look forward to hearing from you –

– Forest Vance

Certified Kettlebell Instructor

Over 40 Training Specialist

KettlebellBasics.net

“KB Fit Over 40” personalized coaching

On By adminIn UncategorizedLeave a comment

? ATTN kettlebell fans over 40 ☠️

I am looking for a few more people to join my “KB Fit Over 40” personalized coaching program!…

If you:

– Are looking to keep stress levels down

– Want some structure around your workouts and nutrition

– Want to get in shape without getting injured

This could be specifically for you!

Click this link, fill out the interest form, and I’ll get back to you ASAP:

-> http://bit.ly/kbfitover40forest

Look forward to hearing from you –

– Forest Vance

Certified Kettlebell Instructor

Over 40 Training Specialist

KettlebellBasics.net