Today I’m going to take you through a five minute dynamic warm up that you can do before your kettlebell workouts!

If you want to optimize your workouts… and stay strong, vibrant and injury-free… PARTICULARLY in your 40’s, 50’s, 60’s and beyond… you need to be focusing on flexibility and mobility in your training.

Try this simple 5-minute sequence (and watch the video to see how to do the moves):

Do each exercise for 30 seconds. Repeat the circuit two times total:

– seal jacks

– bodyweight / KB squat

– arm cross

– plank hold

– hinge / KB deadlift

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“Doing it Way Big” is a popular kettlebell challenge workout I wrote a while back…

…today, I want to share a “2.0” version for you to try.

Remember – if you’re looking to slow down aging, and stay younger and vibrant through your 40s, 50s, 60s and well beyond, science shows again and again that strength training is VITAL.

As well, specific considerations such as:

1. Proper exercise selection, recovery times, etc to stay injury-free
2. Incorporating variety to avoid overuse
3. Warming up, mobilizing, and stretching to maintain good posture and exercise techique
4. Using conditioning to maintain cardio health

Need to be addressed that are specific to training for those age groups.

I believe that kettlebells are the PERFECT tool for the job.

We do this in today’s workout, as well as in our HERE.

PART 2 – main workout – on the minute, every minute, for 12 minutes (4 rounds total), do:

-(minute 1) – 10 eccentric KB squats (3 seconds down each rep)
-(minute 2) – 10 eccentric push ups (3 seconds down each rep)
-(minute 3) – 10 one arm KB rows per side

PART 3 – “finisher” – KB complex, do prescribed reps of each move before moving on to the next; complete all reps on one side before moving to the next one; do three sets on each side total, resting as little as possible:

-5 KB press
-5 one arm KB swing
-5 reverse suitcase KB lunge
(after completing 5 reps on BOTH sides) – 5 burpees

*Need video demos of the moves? We walk you through and explain how to do everything in HERE.

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Based on both research, and the results we get with hundreds of our clients!, it’s clear that strength training is critical for fitness, mobility, strength, and more – particularly as you age.

Kettlebells are the perfect tool for the job, because they naturally incorporate things like variety, mobility, conditioning, and more – additional considerations for the 40+ age group.

And, with just a couple of KBs and your own bodyweight, you can get ALL of this done in just 3-4 20-30 minute sessions per week.

Skeptical? I don’t blame you. But I also challenge you to give this 4-week KB program for men and women over 40 a try:

=> 28-day KB Challenge for men and women over 40

…because after just a few weeks training this way, I think you’ll be hooked, and will never go back!! 🙂

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

Every so often, at the end of football practice, our coach would run us through some sort of physical challenge.

It could have been 10 or 20 wind sprints, or bear crawls down the length of the field and back.

It would test you both physically – you’d see REAL quick what kind of physical shape you were in!…

…and it would also test you mentally, and help you get stronger to be able to push through discomfort… so that in a game-time situation, you’d have that mental toughness and drive to win when you needed it.

I guess that’s where part of the idea of my kettlebell Challenge workouts came from.

Do workouts like this, you’ll test not only your physical shape, but your mental toughness.

And as a result, you’ll win in strength, health, and all the other areas of your life:

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1000-rep Kettlebell challenge workout

Do 50 reps of each exercise. You can rest as needed, but you can’t move on to the next exercise until you’ve completed all the reps. Do 2 rounds total:

50 two hand KB swings
50 spider climbs
50 walking lunges (25 per leg)
50 1 arm KB rows (25 per arm)
50 jumping jacks
50 one arm KB swings (25 per side)
50 cross body mountain climbers
50 alternating reverse lunges
50 inverted / recline rows OR 25 1 arm rows per side
50 high knees in place (per side)

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If you liked this workout, and the idea of kettlebell Challenge workouts in general, perfect timing.

We have our “1000” kettlebell challenge opening for registration tomorrow.

You can get workouts like this, made into a full 28-day program.

Look, feel, and train like an athlete… with just three to four, twenty to thirty minute workouts per week… using just a couple of kettlebells and your own bodyweight.

Stay tuned, keep an eye on your email inbox for registration details!

Have a great day, talk soon

-Forest Vance
KettlebellBasics.net

Here is a super simple kettlebell flexibility / mobility session for you to try.

I first learned it back at an RKC certification in 2009.

I use it all the time as prep for kettlebell workouts (I actually just used it before the workout I completed about an hour ago!)

Check it out below…. and if you want a complete 7-minute flexibility program to compliment your kettlebell training, click here: 7-minute flexibility program to compliment your kettlebell training

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7-min Kettlebell Flexibilty Session

Do 3-5 reps of each exercise. Rest minimally / flow from one move to the next; repeat two times total:

1 – KB goblet squat with pause and “pry” at bottom of move
2 – ‘pumps’
3 – KB halo

Check out this video to watch me demo:

And if you want a complete 7-minute flexibility program to compliment your kettlebell training, click here: 7-minute flexibility program to compliment your kettlebell training

-Forest Vance
Kettlebell Expert
KettlebellBasics.net

Tabata training works in 20 second intervals of high intensity exercise, followed by 10 seconds of rest, repeated eight times for a total of four minutes.

Because it’s so effective for improving performance AND burning max calories in minimum time (see research linked below), we use it frequently in our programming at FVT.

In fact, check out the workout we have planned for our online bodyweight / kettlebell boot camp scheduled for a a little later tonight.

We call it “Royal Flush” because, well – when it comes to jacking up your fat burning furnace, it’s tough to beat! 🙂

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“Royal Flush” KB/BW Tabata Circuit

Perform as many reps of each exercise as you can in 20 seconds. Rest for 10 seconds between moves. Repeat the circuit two times through for a total of eight intervals of 20 seconds on / 10 seconds off. Rest for a minute or two and repeat up to two more times:

1 – KB Tactical Lunge (alternate legs each round)
2 – One arm KB swing (beginner) OR KB snatch (advanced)
3 – Bodyweight renegade (beginner) rows OR KB renegade row (advanced)
4 – One arm press (alternate arms each round)

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I’m going to test something, and wanted to see if you’re interested:

I’m going to invite a group of men and women around the US – and world! – to try the live, real-time online workouts we’re offering at FVT, for 14 days.

We’ve been running these with our local, Sacramento, CA – based clients for the last 6 months or so, since the pandemic hit and we’ve had to expand our offerings!… but they’ve been SO helpful… ESPECIALLY for men and women over 40 who are training from home, and who want intense and effective workouts, personalized feedback, and increased accountability…

That I want to see if we can help even more people.

So we’re going to test it out.

You’d be able to test the program out for a short time (14 days) at a discounted rate ($49).

No additional charges, no long-term commitments.

Would you be interested in joining us?

Fill out the form below and we’ll send you all the details: https://bit.ly/fvttestdrive

-Forest and the FVT Team