Learn the Basics of Kettlebell Training from Forest Vance, Certified Kettlebell Instructor
Got a new video for you to check out!
Grab your kettlebell(s) and join me in this 300 rep kettlebell swing – squat – press Challenge workout.
And if you love it, you can still join our 28-day “Dirty 30” Kettlebell Challenge – we officially start today.
=> Click here to learn more about the “Dirty 30” 28-day KB Challenge
=> Click here to see the my “300” Swing – Squat – Press Challenge video
To your continued success –
-Forest and the FVT Team, KettlebellBasics.net
“Dirty 30’s” 28-day KB Challenge SNEAK PEAK!
Details and join us here – and hurry, we start Monday! => https://bit.ly/dirty30sdec2020
“Dirty 30” Strength Chipper
You will perform all the reps of each exercise before moving on to the next exercise. Rest as needed to maintain proper form. Record your time to track your progress. Post your time in the group as well!
#
1 – KB Rack Squats – 30 (15 each side)
2 – 1-Arm Overhead Press – 30 (15 each)
3 – Bodyweight Split squat – 30 (15 each)
4 – 1-Arm KB Swing – 30 (15 each)
5 – Forward and Back Plank Drag – 15 each side (forward + back = 1 rep)
6 – Hand Release Push-ups – 30
7 – KB 1-Arm Row – 30 (15 each)
8 – Bodyweight Walking Lunges – 30 (15 each)
9 – Burpees – 30 (Modify by elevating your hands)
10 – ½ Turkish Get Up – 30 (15 each)
#
“Dirty 30’s” 28-day KB Challenge – Details and join us here – and hurry, we start Monday! => https://bit.ly/dirty30sdec2020
A lot of people think kettlebells are just for fat loss and conditioning.
And they are great tools for those goals!
But if you know what you are doing, you can use them to build strength, too.
For example, we use kettlebells to help you both gain strength AND lose fat at the same time in our upcoming “Dirty 30’s” – 28-day KB Challenge.
It’s called “Dirty 30’s” because we have you doing 30-rep “chipper”- style workouts to shred fat and jack up your metabolism for the rest of the day.
But we’re also working things in like the method covered in today’s video to help you gain serious strength, too.
Click here to learn more and join the Dirty 30’s KB Challenge, and then check out the video below:
get KB STRONG with “Cluster” Training [new video]
Cluster training is a great tool for adding strength and muscle. Here’s how it works:
Instead of doing sets of straight reps, you do 1 or 2 or 3 reps at a time, set the weight down, then pick it back up and repeat 1 or 2 or 3 more times.
For example. Let’s say I can do 5 reps with a 53 pound KB. Instead of doing all 5 at once, I do 2 reps at a time, resting 10 seconds between efforts, and do that 4 times – for a total of 8 reps.
So now I can do 8 reps with the 53 pounder, instead of 5.
Over time, that adds up to a lot of extra strength and muscle gains.
Enjoy!
– Forest
Hey! – we are starting a new 28 day Kettlebells challenge this coming Monday, thought you might be interested in checking it out.
Here is the link: https://bit.ly/dirty30sdec2020
From the sign up page:
“You will shred fat, reset your metabolism, push yourself both mentally and physically… with just a couple of Kettlebells and your own body weight, in 20 or 30 minutes per day, three or four times per week.”
What could be better?!? 🙂
I also have my ‘athletic Gainz’ diet plan included as part of the Challenge, so you can get your diet organized and on the right track..
And you get our 30 day flexibility challenge videos free with registration so that you can work on your movement and mobility too.
Here is the link again: https://bit.ly/dirty30sdec2020
Hope you can join! –
-Forest
One of the first kettlebell workouts I ever did was pretty similar to the one that I’m going to share with you today.
It’s what got me hooked on kettlebells in the first place!
See because, up until that point in time, I had done more traditional type strength training… and then I did separate condition things, like hill sprints or up downs or bear crawls…
But it had never really occurred to me to mix TOGETHER the two different modalities.
What happened was this:
My training partner at the time and I got this little 35 pound kettlebell, and we did a metabolic conditioning-style work out where we mixed together the kettlebell and some bodyweight movements into a giant circuit.
Nothing fancy.
BUT, it was a completely different type of challenge than I had ever experienced before!
I remember being SO SMOKED – in a good way!
That was 12 years ago, but it’s had A big impact and inspiration on how I put together workouts today.
Because I know that people I work with now want workouts are going to help them rapidly build strength, lose fat and improve performance…
…and I know they want to be able to do it at home, with a couple of kettlebells, in 20 to 30 minutes per day.
So check out this “Dirty 30’s” Kettlebell Workout. Hope you like it. And stay tuned, because there’s more where this came from coming your way, all this week.
-Forest Vance
KettlebellBasics.net
#
“Dirty 30’s” KB Challenge Workout
Complete the list of exercises below as fast as possible one (beginner) to three (intermediate / advanced) times total. Rest as needed, but you must complete all reps of one exercise before moving on to the next one on the list:
30 two hand KB swings
30 push ups
30 walking lunges (15 per side) – OPTIONAL hold KB in goblet position
30 staggered-stance one arm KB rows (15 per side)
30 jumping jacks
30 one hand KB swings (15 per side)
30 plank shoulder taps (15 per side)
30 side lunges (15 per side) – OPTIONAL pass KB between legs each rep
30 close-stance one arm KB rows (15 per side)
30 high knees
“KB Fit Over 40” – sample workout plan for week of 12.14.20
We have been getting a lot of interest and questions about our “Kettlebell Fit Over 40” program since opening up spots over the last few days.
I have been working hard custom programming training plans for clients, and so thought I would share with you a “sneak peak” of what week of training might look like.
It’s the coolest thing to be able to help men and women all around the world reach their strength, fat loss, and functional fitness goals in this way.
Now remember, the whole idea with this program, is that it’s customized! So your training plan would not look exactly like this one.
(BTW – nothing wrong with “cookie cutter” training plans!… BUT, they are not for everyone… and it is very possible that following them could be keeping you from seeing your maximum potential.)
It all depends on:
But hopefully this should give you an idea, in case you are curious:
#
“KB Fit Over 40” – sample workout plan for week of 12.14.20 https://bit.ly/kbfitover40dec2020
Welcome to my online coaching program!
Your full training program will be delivered in the (XXXX) system.
(I use a special software to actually set up and deliver the workouts… you’d track each workout there and I’d see when you complete it, we’d communicate with each other to make sure you’re staying on track, etc)
You have three main workouts that you’ll rotate through – A, B and C.
(Workout frequency, duration, etc totally depends on the individual and their goals – again, this is a sample. Again – details of these workouts, video breakdowns, and much more are all delivered in my special software system)
In addition to your three main workouts, I also suggest 3 interval / cardio workouts.
(Here is where the client gets customized cardio / HIIT workouts based on their goals)
Another thing that would be helpful would be to add in 3-4 times per week of 10-15 minutes of flexibility / mobility work.
(Here the client gets specific mobility / flexiblity sequences to follow)
If you want to hop into any of our on-going live, real-time bootcamp workouts on Zoom, you are welcome to do that as well.
(We have live, real-time boot camp workouts that we run daily out of our studio – I include admission to these free for all of my online personal training clients)
Finally, let’s schedule a Zoom call to go through all of this together!
(We get on a Zoom call to go over everything, work on technique, and more at the start of each training cycle)
#
There you have a “sneak peak” of what a week of training in my “KB Fit Over 40” program might look like.
Hope it helps!
And hopefully you can get a vision of how having a program like this, designed specifically for YOU, could help you reach your goals that much faster, safer, and more efficently.
If you are interested in applying, you can do so here:
And I look forward to hearing from you!
-Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net
Got a new video for you to check out today.
I break down 7 kettlebell swing variations (BET you haven’t heard of at least one).
You can use these to add variety to your KB training, and take your results to the next level!
7 Kettlebell Swing Variations
1 – HardStyle Kettlebell Swing
2 – Dead Stop Swing
3 – 1 Arm Swing
4 – Hand to Hand Swing
5 – Walking Swing – Side to Side
6 – Walking Swing – Forward
7 – Double Kettlebell Swing
#
? 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 injuredThis could be specifically for you!Click this link, fill out the interest form, and I’ll get back to you ASAP:
https://bit.ly/kbfitover40dec2020
Look forward to hearing from you –
– Forest Vance
Certified Kettlebell Instructor
Over 40 Training Specialist
KettlebellBasics.net
If you:
Today’s article is for you.
This is an example of a workout I would custom create for you, if you joined my “Elite Kettlebell Fit Over 40” personalized coaching program.
I’ll have details and will be opening applications tomorrow, but for now, check this out:
#
“Renegade” Customized At-Home KB Workout [free sample]
CUSTOM DESIGNED FOR: “Michael”
GOALS: Strength, Lean Shred, Flexibility, Balance, Core, “Functional Fitness”
*I provide detailed explainations of each move in my coaching program
*I coach you through each exercise, give feedback on form, etc on my coaching program
*I provide daily / unlimited accountability in my coaching program
THIS IS JUST A FICTIONAL SAMPLE to give you an idea of what a custom-designed kettlebell workout might look like 🙂
(warm up / movement prep)
– Arm Swings
– Arm Circles
– “Low/High” Swings
– Body Rotations
– “Cherry Pickers”
– Reverse Windmills
– “Field Goal Kicks”
– Butt Kickers
– 3-Way Lunge
(part 1)
EMOM = At the top of each minute you will complete the reps listed. Whatever time is left in the minute is your rest and transition time. Complete each exercise 1 time before resting 1 minute and repeating:
– 1-Arm KB Thruster – 7/ea
– KB Snatches – 7/ea
– Push-up with shoulder Tap Ladder (each round perform 2 less reps) – start at 16
– Double Kick Out Burpee – 10
Complete 3 rounds
(part 2)
Finisher – Every Minute On the Minute + Remaining Amount of Time
EMOM = At the top of each minute you will complete the reps of the first
exercise listed.
RAT = With whatever time is left in the minute you will perform the second
exercise.
– KB Turkish Get-up + 3 Presses, right side – 1
– KB Turkish Get-up + 3 Presses left side – 1
Complete 3 rounds
(cool down)
Hold each stretch / pose for 30 seconds:
– Seated Good Morning
– Superman Stretch
– Seated Butterfly Stretch
#
Again, if you liked this workout… and you like the idea of me PERSONALIZING workouts like this, just for you… AND you like the idea of having accountability and feedback and coaching and more… STAY TUNED! I’ll be opening applications for Elite Kettlebell Fit Over 40 tomorrow.
-Forest Vance
Certified Kettlebell Instructor
Over 40 Training Specialist
KettlebellBasics.net
Kettlebell – Swing – Thruster – Snatch Complex
10 rounds total per side:
3 one arm swing
3 one arm KB thruster
3 snatch
GET – free week of my “28-day KB Complex Challenge” course at the link below:
https://bit.ly/7daykbcomplexchallenge
In this 100% free 7-day course, you will:
– Learn now to get an amazing total-body workout with just one kettlebell, in a short amount of time
– Discover how KB complexes can help you work multiple muscle groups and energy systems
– Tap into your body’s hidden potential! 100% free at the link below:
Tactical operators are in amazing shape.
They are athletic, lean, strong… and they obviously perform at a very high level!…
…but if you look at their actual training, it’s the OPPOSITE of what most people think.
They do NOT spend a lot of time at the gym, pumping up their muscles like a bodybuilder.
Because if they did, they might end up gaining muscle, but they would also get too bulky. They’d lose overall athleticism. And they wouldn’t be as able to perform at a high level in what they have to do in their daily jobs.
Most people I’ve talked to also prefer this lean, athletic, functional look.
And that’s what this training plan is all about:
=>> Tactical Muscle
You’ll do workouts like this (video breakdowns, exercise explainations, much more in the full program):
Black OPs mass Protocol – Strength Block B – Monday workout – week 1
– A Double leg bounding 3 x 3 X 90 sec
– B “Cluster” KB front squat 5 x 1 (5) 30 x 0 3 min
– C1 Swiss ball leg curl OR lying hip ext w feet on bench 4 x Max reps
– C2 Weighted sit up 4 x 8 – 10 3010 90 sec
Or this!
10 min “Tactical Muscle” Pull Up-Push Up-Sit Up Super Series
A – Pull up super series:
– Wide Grip / Medium Grip / Narrow Chinups
– 10 seconds rest between each position
– 2x Max Reps
– Rest – 3 mins after complete
B – Push up super series:
– Narrow feet elevated pushup / Narrow feet flat pushup / Wide feet flat pushup
– 10 seconds rest between each position
– 2x Max Reps
– Rest – 3 mins after complete
C – Sit up super series:
– V-Ups / Situps / Front Plank (1 min)
– 10 seconds rest between
#
See the way the Tactical Muscle program is all set up, and what makes it unique, at the page linked below:
=>> Tactical Muscle
It’s a whole training system, and it includes:
GET – the Tactical Muscle system
To sum up, if you want to look and perform like a tactical operator, you need to make sure your training is structured properly, and that every workout you do gets you a little closer to your goal. This program will help you do just that.
To your success!
-Forest Vance
KettlebellBasics.net