A while back, I completed a 30-day Challenge that consisted of mental, physical, and spiritual tasks to help you become a better person, live out your purpose more fully, and serve others.

It was an amazing experience…I won’t go into all the details here…but the main point I want to make is that part of the Challenge involved doing push-ups every morning.

The way we did the push-ups actually reminds me of the “Push Up Mastery” guide that you get as another free bonus when you pick up a copy of the Physique Zero program we’ve been talking about all week:

-> “Physique Zero” Pull Up Progression Method + Full “2x Your Push Ups in 30 Days” plan

There was a system where you’d gradually increase the number of push ups you did every day, for 30 days straight.

I increased my push up ability quite a bit that month! And I’m willing to bet that the average person who follows this program could do the same, maybe even double the amount of push ups they could do in one go.

Here’s a short example – it’s the first three days of the program:

DAY 1

Set 1: 5
Set 2: 5
Set 3: 10
Set 4: 5

DAY 2

Set 1: 20
Set 2: 10
Set 3: 10
Set 4: 8

DAY 3

Set 1: 8
Set 2: 15
Set 3: 8
Set 4: 8

This program is designed to increase reps and volume each day for 30 days. You need to see the full plan to understand how it works, but this should give you a general idea. There is both a beginner and advanced version of the program so you can start with the plan that works best for you depending on your fitness level.

For the full program that will help you do more push ups, click the link below:

-> “Physique Zero” Pull Up Progression Method + Full “2x Your Push Ups in 30 Days” plan

Good luck doubling your push ups in 30 days!

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

Kettlebells are great for working your abs and core muscles, but there are extra things you can do if you want to focus on this area specifically. 

It may sound strange, but many people have extremely weak “deep abs”, leading to a “pooch belly”. 

By doing this short, 30-second “ab vacuums” trick daily, you can actually PULL in your stomach, causing it to FLATTEN out and shrink your waist! 

The great thing is that, when done regularly, this simple exercise can shrink your stomach 1-2 inches – WITHOUT changing your diet or adding any workout program. They even help to strengthen your core and support a healthy back. 

Here’s a quick and easy way to do ab vacuums (instructions):

— You can do them standing, seated (like in a car), kneeling in a four-point position, or even lying flat on the floor.
— The movement is as easy as pulling your belly button in as far as you can by pretending you’re trying to touch your belly button to your spine. Hold for 10-20 seconds at a time.
— Start by taking a deep breath in. As you exhale, start pulling the belly button in towards the spine and hold it there while taking short breaths. Repeat for several of these 10-20 second holds, around 5-10x if you have enough time. But even just repeating 3-4x can really make a difference over time!

If you found this helpful, there are 100 more abs / fat loss tricks like it at the link below:

-> 101 Sneaky Weight Loss Tricks

You’ll be surprised at how much of a difference it makes when you combine a few of these together and how much faster you can reach your goals!

I know from personal experience that all the little things add up when I’m trying to get in top shape.

Let me know how it works for you if you decide to give it a try! –

– Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach
Kettlebell Specialist
KettlebellBasics.net

One of the most common kettlebell mistakes we see is the squat and front raise error. In a proper, ‘hip-driven’ Swing, the kettlebell is hiked back between the legs, and the arms only do around 10-20% of the lifting. But when someone makes the squat and front raise error, they perform a squatting pattern with the lower body followed by a front raise-type motion. In this case, the arms have to do around 50-60% of the work.

Here are two tips to help fix this flaw:

1. Try the Towel Swing

The lower body is what drives movement; the arms are just along for the ride. A good drill to perfect this is the towel swing.

To perform the towel swing, you do your two-handed swings with a towel wrapped around the horn of the ‘bell and grabbing the ends of the towel. To maintain tension on the towel through the entire movement, you have to use your hips and direct energy efficiently to the ‘bell. It’s a great drill because it’s very self-correcting. Do a few swings with the towel and you’ll naturally use your lower body more and your upper body less as you get feedback from the towel.

2. Think of ‘hiking’ the ‘bell behind you as it comes back

Squat down and raise the kettlebell up in front of you instead of hiking it back and snapping it up. The bottom of the ‘bell should actually face the wall behind you or pretty close to it when the KB is hiked back.

One of the most frequent mistakes with the Kettlebell Swing is the Squat and Front Raise error. This happens when the trainee uses a squatting, knee-dominant movement during the ‘down’ portion of the Swing and as a result over-involves the arms in finishing the movement. The tips in this article will help you fix and correct this flaw; good luck with your kettlebell lifting and keep training hard!

• Forest and the Team at KettlebellBasics.net

PS – If you enjoyed this article on fixing mistakes with the kettlebell Swing, stay tuned – the registration for my 28-day Kettlebell Basics Challenge with weekly LIVE workouts / technique workshops opens tomorrow, October 18th!

When people get enthusiastic about losing fat quickly, I see the same error made over and over again:

They create a diet based on what they “think” it should be.

For example, they might have raisin bran and half a grapefruit for breakfast, hard-boiled eggs, toast, carrot sticks, and a diet soda for lunch, a large salad (with a lot of ranch dressing) for dinner, and celery sticks for snacks.

This might last a couple days before their willpower wears out and they go back to getting fast food after work.

If this sounds familiar, you’re not alone, and it’s not your fault!

There are a lot of issues with the diet I just described, which I don’t have time to go into detail on in this message. But the bottom line is that you’ve probably never been shown the RIGHT way to diet and get lean.

If you’re interested in a plan with a solid scientific foundation and a long history of successful clients, I recommend the UFL (Underground Fat Loss) program. You’ll join the many others who have transformed their bodies and lives:

-> UFL (Underground Fat Loss)

-Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach
KettlebellBasics.net

I hear people complain all the time about how the timing is never right to start their kettlebell journey.

They’re waiting for work to slow down, or for their schedule to be perfect, or for their vacation that’s coming up in six weeks to end, or for their kids’ activities to go on break.

But guess what?

There is never going to be a “best” time to finally get serious about your kettlebell program.

The truth of the matter is that if a person keeps kicking the can down the road with this mentality, they’ll never get around to starting.

If you need help getting started, I may have some spots open in my kettlebell coaching program. I’d love to help you reach your fitness goals. Visit the link below to apply.

-> KB Fit Over 40 – Personalized Coaching with Forest

–

We are all human, and I fall into this same type of thinking from time to time too!

I’m usually pretty consistent with my fitness, but something I’ve been noticing about myself recently is that it’s carried over into my business life.

We recently relocated and are now living in a new state that’s about 1,500 miles away from our old home.

Overall, it’s been great and a really positive move!

However, I’ve been kind of wishy-washy with what’s next for our business. I’ve been considering a lot of different possibilities and directions to go in… and I realized recently that it’s been keeping me from taking the kind of action I should be!

So I decided that, you know what, I’m going to work with what I have right now and make it happen and see where it takes me.

I have a lot of things I CAN do when it comes to helping more people and growing our business… and so I’m going to focus on doing that!

That positive action and energy and momentum is going to build and take us to the next level.

I’m not going to wait for the perfect building to come up for sale or lease to do business out of, or for the perfect business to go up for sale that I can take over, or for the perfect opportunity to partner with someone that’s perfectly aligned with what we’re trying to do, or whatever else.

–

Even if you’ve been consistent in the past – like I have been for years in my business – you can still hit a rut from time to time.

And that’s okay!… but sometimes you also need a outside perspective.

I got the insight I just told you about from my business coach.

Maybe you need some insight on your fitness program from fitness coach?

If you need help getting started, I may have some spots open in my kettlebell coaching program. I’d love to help you reach your fitness goals. Visit the link below to apply.

-> KB Fit Over 40 – Personalized Coaching with Forest

If you’re looking to improve your fitness with kettlebell workouts, there’s no time like the present! Starting is always the hardest part, but once you get going, you’ll be glad you did.

-Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

Suspension trainers are a versatile and portable piece of equipment that can be used for a variety of exercises. They can be used for bodyweight exercises, functional training, and even rehabilitative exercises.

In this article, I will share 3 unique suspension trainer exercises that you’ve likely never tried before. These exercises will challenge your muscles and help you build strength and endurance!

*If you’re looking for a way to mix up your suspension trainer workouts, try out the three exercises described in this article. These exercises are unique and will help you achieve your fitness goals. If you’re looking for more information on suspension training, check out the Suspension Revolution 2.0 course at the link below. This course includes 27 full workouts and 191 different exercises:

-> Suspension Revolution 2.0

*If you missed the 20-Minute Total Body KB/BW/Suspension Workout I posted yesterday, be sure to check that out as well at the link below – you’ll blend the moves you learned it today’s article with kettlebells for a killer total-body training session:

-> 20-Minute Total Body KB/BW/Suspension Workout

Unique Suspension Trainer Exercise You’ve Never Tried (But Should) #1: The Atomic Push Up

The atomic push up is a challenging exercise that works the chest, shoulders, and triceps. Here’s how to do it:

• Start in a push up position with your feet in the suspension trainer handles and your hands on the ground
• Lower your body down towards the ground, keeping your core engaged
• Push yourself back up to the starting position, and at the same time tuck your knees into your chest and lift your hips
• Repeat for reps.

Unique Suspension Trainer Exercise You’ve Never Tried (But Should) #2: The Single Leg Squat

The suspension trainer single leg squat is a great exercise for building strength and stability in the lower body. This exercise can be done with a variety of different widths and angles to target different muscles groups:

• To perform the exercise, start by placing the suspension trainer in a door frame or other sturdy structure.
• Then, place one foot in the foot stirrup and the other foot on the floor.
• Squat down until your thigh is parallel to the floor, then return to the starting position.
• Repeat for the desired number of reps.

Unique Suspension Trainer Exercise You’ve Never Tried (But Should) #3: The Suspension Trainer Burpee

The suspension trainer burpee is a challenging full-body exercise that combines the muscle-building benefits of a burpee with the core-strengthening benefits of a suspension trainer. This exercise is not for the faint of heart – it is challenging and will push your body to its limits. But if you’re looking for a way to take your fitness to the next level, the suspension trainer burpee is a great option.

Here’s how to do this exercise:

• Start in a standing position facing away from your suspension trainer with in the foot stirrup and the other foot on the floor
• Put your hands on the ground and jump your feet back so that you land in a plank-type position with one foot still in the stirrup and the other foot suspended in the air
• Do a push up, then jump your feet forward and return to starting position
• Repeat for reps.

#

If you’re looking for a way to mix up your suspension trainer workouts, try out the three exercises described in this article. These exercises are unique and will help you achieve your fitness goals. If you’re looking for more information on suspension training, check out the Suspension Revolution 2.0 course at the link below. This course includes 27 full workouts and 191 different exercises.

-> Suspension Revolution 2.0

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

PS – If you missed the 20-Minute Total Body KB/BW/Suspension Workout I posted yesterday, be sure to check that out as well – you’ll blend the moves you learned it today’s article with kettlebells for a killer total-body training session!

-> 20-Minute Total Body KB/BW/Suspension Workout

If someone wants a single piece of equipment that will work their whole body in 20-30 minutes, giving them a strength, cardio, core, and flexibility workout all at the same time…

…of course I’m going to recommend a kettlebell!

But the second piece of equipment I’d buy?

A suspension trainer.

Suspension trainers are versatile and portable workout tools that can be used for a wide variety of exercises. They can be used for beginner, intermediate, and advanced variations of bodyweight exercises like push ups, bodyweight rows, squats, lunges, and more. They also provide an instability that promotes functional movement and core stability, which is an amazing addition and compliment to your kettlebell training.

Suspension trainers can be easily set up at home, at the park, at the gym, or anywhere else you have access to a solid anchoring point. All you need is something to anchor the straps to, like a tree, a pull-up bar, or a goalpost.

If you are looking for a suspension trainer program that is versatile and can give you a great workout, I recommend the Suspension Revolution 2.0. This course provides 27 full suspension training workouts as well as 191 different suspension exercises. The course is a great compliment to the kettlebell training you are already doing!

Check out this 20 Minute Total Body KB/BW/Suspension Workout, inspired by Suspension Revolution 2.0:

#

20-Minute Total Body KB/BW/Suspension Workout

Pair 1 – 3 rounds, as little rest as possible:

• single arm KB swing – 7 ea arm
• suspension trainer atomic push up – 8

(rest 60 seconds)

Pair 2 – 3 rounds, as little rest as possible:

• bottoms – up KB press – 6 ea side
• suspension trainer single leg squat – 8 ea side

(rest 60 seconds)

To finish – 4 rounds, as fast as little rest as possible:

• suspension trainer burpee w push up – 6 (switch foot in cradle ea rep)
• KB squat clean – 8
• 30 jumping jacks

#

Thanks for working out! Now that you’re all warmed up, go ahead and check out the full course at the link below. With Suspension Revolution 2.0, you’ll get access to all the information and resources you need to succeed. Thanks again, and cheers to your success!

-> Suspension Revolution 2.0

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

It all depends on your definition of “heavy kettlebells” (or just heavy weights in general).

If you’re talking about the training, exercises, and lifestyle that strongmen or powerlifters do, then no, it’s terrible for the body.

Many of these athletes are literally eating as much as they can to get as big as possible and to lift as much weight as possible. They are doing whatever it takes to be the best. As a result, they are putting themselves at risk for a multitude of health issues, like strain on the cardiovascular system, and destroying the joints.

However, “heavy lifting” is a subjective term.

Lifting weights in general, with reasonably heavy weights and good form – like I teach in my KB / BW Hybrid Training 2.0 course! – can be highly beneficial to the body. It contributes to increased muscle mass (which has been shown to have a positive impact on mortality rates) as well as increasing bone density (which is huge in counteracting the effects of aging and arthritis).

To learn how to lift kettlebells properly and with good form, so that you can get all of the benefits and none of the risks, check out KB / BW Hybrid Training 2.0 at the link below:

-> KB / BW Hybrid Training 2.0

-Forest Vance
Master of Science, Human Movement
SFG-Certified Kettlebell Instructor
Owner, FVT Personal Training (gym in Sacramento, CA)
Owner, KettlebellBasics.net (online / worldwide)

You might only have a few kettlebells to use. Or maybe you want to keep the weights lighter to be easier on your body. But you still want to get stronger! How can you do this? People usually think they need to add more weight to the kettlebell to increase strength and power. But the good news is that there are other ways to do this without adding more weight!

If you want to get stronger, you need to gradually increase stress on your body over time – this is called progressive overload. There are lots of ways to do this, not just by adding weight.

We use this concept in my new course, which is a kettlebell and bodyweight hybrid strength training course – it’s coming out this week, so stay tuned!

In the meantime, here are three ways to get stronger without increasing your kettlebell weight:

1 – Increase your reps

If you can perform more reps with the same weight, you’ll be working your muscles harder and increasing your strength.

2 – Add more sets to your routine

Instead of doing the same number of sets with a heavier weight, try adding one or two more sets with your current weight. This will help you build muscle and get stronger without having to go up in kettlebell weight.

3 – Do different and/or more challenging exercises

Another way to change things up is to focus on different and/or more challenging exercises. If you’re always doing swings, try adding in some cleans or snatches. Or if you’re used to doing goblet squats, try switching to single-leg squats. By strategically changing and progressing your exercises, you will force your body to adapt, and you can get stronger over time without having to add weight.

So there you have it – three ways to get stronger without having to go up in kettlebell weight. Give them a try and see how they work for you!

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

PS – Don’t forget – if you like the idea of getting stronger without having to go up in kettlebell weight, stay tuned! I have a NEW version of my Kettlebell / Bodyweight Hybrid Training course coming out later this week!