Category: Basic Kettlebell Drills

28-Day “Dirty 30’s” KB Challenge

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Okay, we have the 28-day “Dirty 30’s” KB Challenge ready for sign up!

Would you like to join us?

Info and sign up for a spot using this link: https://bit.ly/dirty30skb

In this new 28 day program, we help you get into top shape or just a couple of Kettlebells, 20 or 30 minutes, and three or four times per week.

It’s called the Dirty 30’s Challenge, because we’re going to use this unique 30 rep / chipper-style workout format – popularized by CrossFit – for the workouts.

Some benefits of using the chipper method include:

1 – They are an all-in-one workout. So instead of doing your weights for 45 or 60 minutes, then hitting the treadmill or eliptical or stationary bike, you can get all the cardiovascular training AND strength you need, in one highly efficient session.

2 – You end up doing a lot of work. So you typically burn more calories and can get a greater fat-burning benefit from this type of method than a shorter, lower-volume, extreme-minimalist type approach.

3 – They are a lot of fun! Let’s be honest – keeping your workouts interesting can be a great motivator to keep going! And that’s what you’ll get with the Dirty 30’s Kettlebell Challenge.

Plus, we include my Kettltbells for Abs – Advanced Results program, as well as my Extreme Kettlebell Cardio Conditioning course, both free when you sign up.

Register now at this link, and we look forward to working with you! => https://bit.ly/dirty30skb

-Forest and the FVT Team

1036 Calorie KB/BW/Stretch/Cardio “Metabolic Reset” Workout

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Our world has been in turmoil over the last couple of months.

For many of us, both our physical and mental health has taken a hit.

But things are starting to open back up in most parts of the world, and we’re getting messages from men and women everywhere that they are excited to get back to training towards some fitness goals.

— You want to re-spark your motivation
— You want to get and stay fit, lean and agile
— You want to “get better with age”
— You want to do all the things I want to do with out being out of breath or movements

…and that’s why we’re releasing our 14-day Metabolic Reset Challenge.

We are going to kick your a@@ into gear!!!! ☠️?

This is a 14-day “kick-start”… focused on nutrition, with the full done-for-you meal plan and lifestyle guide you need to succeed… but also with the workouts where you will burn a MASSIVE amount of calories, to really take your efforts to the next level.

Stay tuned, you can sign up, starting tomorrow.

But for now, here’s a sample workout:

–

1036 Calorie KB/BW/Stretch/Cardio “Metabolic Reset” Workout

(calorie estimates are for average-sized man)

1 – Do a 15 minute dynamic warm up – joint mobility, self myofascial release, dynamic stretching (90 calories burned)

2 – Do 35 minutes of high-intensity kettlebell/body weight/etc resistance training – something like the workout below (336 kcals burned):

*Warm up – Do five Turkish Get Ups on each side. Start easy – with no weight at all or a light weight – and work up to a heavier weight with each rep. Switch sides after each rep.

*Perform the first exercise in each pairing. Immediately move to the next exercise (or exercises) and complete the prescribed number of reps. Rest :30 and repeat each sequence a total of three times.

1a: 8 reverse lunges
1b: pull ups – one rep short of failure

2a: 6 kettlebell presses
2b: 20 body weight squats (explosive tempo)

3a: 25 kettlebell swings (your choice)
3b: 15 push ups

3 – Run 5k – 3.2 miles – at a medium (6 mph) pace (504 calories burned)

If you are not into running, you could also do about 35 minutes of medium-to-high intensity biking, swimming, rowing, etc.

4 – Finish with 15 minutes of simple yoga poses (106 calories burned)

–

Now not every single workout is this massive. Nor does it have to be to get results. And we give you modifications and adjustments, so that you can do the workout no matter your current fitness level, injuries, etc.

But the big idea is, get ready! Let’s do this! Because we are ready to start working towards those fitness goals, together!!

-Forest Vance
ForestVanceTraining.com

PS – Stay tuned – the 14-day Metabolic Reset Challenge opens for sign up starting tomorrow!

“Cold Exposure” Hack Burns 15% More Calories [New Research]

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I was watching a documentary on Netflix yesterday. It followed top CrossFit athletes as they competed in their big annual competition – “the CrossFit Games” – a few years back.

They do several very intense and totally different workouts each day, for several days on end. One of the things they were doing were ice baths – where you fill up a trash can with water and a couple bags of ice, and sit in it from the waist down for 10 or 15 minutes – to help them recover faster.

It brought me back to my college football days. We used to do this every day during training camp, to help bounce back from the morning practice and get ready to hit it again in the evening.

It actually did help quite a bit!

But little did we know, it could also have been helping us burn more calories!

There was a new study published by the Endocrine Society on April 28, 2020 that showed short-term cold exposure may help people with brown fat burn 15% more calories that those without.

(Unlike white fat, brown fat burns calories through fatty acid oxidation and heat production and is considered a promising target in the fight against the obesity epidemic.)

Now the study said that they have to learn more to figure out the definitive effects of cold exposure on fat loss.

But I like the idea, from both the perspective of this research, and also the fact that we can train our bodies to better cope with physical stress, so that we can be metally ready for whatever life throws at us.

A super easy way to try this out is the contrast shower. You get the water as cold as you can stand for one minute. When the minute is up, you go to hot for the next minute. Alternate for three to five cycles total.

Try this weird cold exposure hack today to start speeding up your metabolism.

Let me know how it goes if you give it a try.

And let’s make it a great week!

-Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
KettlebellBasics.net
ForestVanceTraining.com

PS – Get my 14-day Metabolic Reset Challenge diet FREE when you sign up for our 28-day Kettlebell MRT Challenge. But we start TODAY, so if you want in, sign up now at the link below and I’ll get you all the materials ASAP:

=> 28-Day KB MRT + 14-Day Metabolic Reset Challenge Diet

(video) the Kettlebell Push Press

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Use the kettlebell push press to build overhead pressing power and shoulder durability.

Plus, you will develop some serious core strength in the process!

Here’s how to do it:

1 – Slightly bend your knees and drive the kettlebell overhead, extending your elbows until your arms are straight.

2 – Pull down with your lats as your elbow flexes, and lower the weight to the rack position.

3 – Repeat for the desired repetitions.

If you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link: http://bit.ly/corekbbeginner …and stay tuned for more kettlebell exercise videos like this one! –

-Forest Vance, Master Trainer, Kettlebell Expert

28-Day MRT Kettlebell Challenge

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ATTN kettlebell fans!

If you:

– Yearn for a more powerful calorie-burining workout program

– Are intrigued by the idea of maximizing muscle while shedding excess fat simultaneously

– Would delight if you had the ability to do it with just a couple of kettlebells and your own bodyweight, in three 20-30 minute workouts per week

– Are over the age of 40 and need a program designed with your specific goals and considerations in mind

You’re going to love the 28-day Kettlebell MRT Challenge.

We’re even including my new “14-day Metabolic Reset Challenge” diet plan FREE when you sign up.

But we’re starting officially in just a few days, so sign up now if you want to secure your spot: https://bit.ly/kettlebellmrt

Let’s do this!

-Forest and the FVT Team

[new vid] Lockdown Kettlebell Snatch Clinic

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Check out this kettlebell snatch “mini clinic” I did this morning… from my garage, during the COVID-19 lockdown!

I take you through the full learning progression for the exercise. I’d use this both with someone new to the kettlebell snatch, and with those that are familiar with the move, but want to improve their technique.

Enjoy!

And, if you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link:

http://bit.ly/corekbbeginner

– Forest Vance

Master Trainer

Kettlebell Expert

KettlebellBasics.net

4 Intermediate / Advanced Tips for Better KB Swings

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Yesterday I sent out an email about the “Lean and Jacked” remote coaching program we’re launching (details at the bottom of this post).

This program is specifically geared towards men and women aged 40 and up who want to get STRONG with home-based kettlebell workouts.

And it’s geared towards the more intermediate / advanced trainee.

Meaning, you should have some idea of the basic kettlebell techniques to get the most out of this.

Today, I want to share some more intermediate / advanced KB tips for better swings.

These are a tad beyond the “don’t squat your swing” advice – so I assume you have the basics down before you tackle these:

#

4 Intermediate / Advanced Tips for Better KB Swings

1 – ROOT YOUR FEET

Power production in the swing starts in the feet. Rocking back and forth creates tension leakage and less swing power. Take your shoes off when you swing, and grab the ground with your toes.

2 – BEND YOUR KNEES

YES – the swing is a hinge. But some people take this too far, and do a dang near straight leg swing. This puts a lot of pressure on your back. Bend your knees at the bottom of the movement, so that you can fully extend with power on the way back up. Just not too much 🙂

3 – PULL YOUR KNEECAPS UP

You need to tighten your quads in the top position of the swing. “Pulling your kneecaps up” is a great cue to think about as you come to lockout that will help you get tight and get your hips fully extended.

4 – USE YOUR LATS

Yes the swing is mostly upper body… BUT you should also use your upper body, just at the right time. Use your lats to propel the ‘bell as it comes DOWN between the legs. This will result in a stronger and more explosive swing.

#

Try these tips at your next KB swing workout, let me know if they help.

Also, if you want me to go into these in more detail in tomorrow’s Facebook Live on my KB Basics page, reply to this message and lmk.

Train hard, talk soon!

-Forest
KettlebellBasics.net

PS – I’m putting together a remote “Lean and Jacked” coaching program where I’m going to personally work with a handful of men and women over 40 to get them both lean, and STRONG – with kettlebells.

Would you like to work with me?

Here are the requirements:

  • You want to both get lean, and STRONG – with kettlebells
  • You have a couple of KBs – ideally more – to work with
  • You have 30-40 minutes, three to four times per week to train
  • You are willing and able to follow the plan, and you are 100% committed to making it happen
  • You are willing and able to track your workouts and check in each time you complete them
  • Full transparency – this is a paid program. The cost is about what you’d pay most trainers for a two or three personal training sessions in most parts of the country. (But you get a LOT more!)

If you’d like to work with me, reply to this message with the word “interested”, and I’ll get you all the details.

(video) 5 Minute Kettlebell Mobility / Flexibility Routine

On By adminIn Basic Kettlebell Drills, Kettlebell Workouts, VideosLeave a comment

Grab your kettlebell, and follow along with me as we do this 5 Minute Kettlebell Mobility / Flexibility Routine.

You can do this before your workout to get warmed up, or at any time to stretch out and mobilize your entire body. I learned it at the first RKC certification attended in 2009 from Pavel, and I’ve used it as as staple of my kettlebell training since.

You’re going to do three exercises (watch the video to see how to do them):

– “Prying” Squats

– “Pumps”

– Kettlebell Halos

If you liked this video, your next step is easy – get started on my full REGENERATE program at the link below:

https://bit.ly/regenerate2

And here’s to your continued success! –

– Forest Vance, Master of Science, Human Movement Certified Corrective Exercise Specialist, KettlebellBasics.net

(new video) Stretches + Core Work for After Your Kettlebell Workout

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Welcome to REGENERATE sequence #1!

This sequence is specifically intended for if you’ve done kettlebell swings, kettlebell snatches, even deadlifts – any workout where you’ve hit the muscles in the posterior chain… …it will help you improve recovery time, reduce pain, and more!

Or, you can do it at any time, to just stretch, relax, and re-energize your body.

Enjoy! –

– Forest Vance Master of Science, Human Movement Certified Corrective Exercise Specialist

PS – If you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link: http://bit.ly/corekbbeginner

Sally Up Sally Down Kettlebell Squat Challenge

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I was in my garage this morning during the lockdown doing a kettlebell workout… I did the Sally Up Sally Down kettlebell squat challenge.. and thought, why not hop on video and do it live?!?

I used a 24 kilo / 53 pound… kettlebell you can go up or down on that weight – or do it with no weight at all! – depending on your fitness level and goals.

This workout is no joke! Watch through ’till the end if you want to see me suffering! ?

#

Did you know: the Sally Up Sally Down Kettlebell Squat Challenge is a type of isometric workout?

It’s true.

(This would be “yielding”, where you are resisting the urge to move and trying to maintain a position)

Check out this full 8-week program that uses isometrics to get you strong and fit from anywhere:

=> IsoFit

Keep training hard, and here’s to your continued success –

-Forest