Learn the Basics of Kettlebell Training from Forest Vance, Certified Kettlebell Instructor
*Have you heard about Bodyweight Beast Building? Click the link to check it out, and see what everyone is raving about: https://forestvance.lpages.co/bodyweight-beast-2022/
The push up is one of the best upper body exercises around.
And although it’s a basic movement, most people do it wrong!
In today’s video, I have simple tip to help you do more push ups, while at the same time making the exercise safer and more effective:
Push ups are so simple that just about anyone can do them. They’re also an effective way to build strength and muscle!
If you’re trying to get better at push ups, take this 30-day Push Up challenge. Follow it to “T”, and you WILL improve your score
by the end of the month:
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30-day Push Up challenge
DAY 1 – Do a single max set of push ups. This is your starting score.
Multiply your starting score by FOUR. This is the number you’re going to be using to structure your workouts throughout the Challenge.
DAY 2 – Do (your max push ups x 4) in as few sets as possible.
EXAMPLE – If you can currently do 25 push ups in one go, (your max push ups x 4) = 100. You’re doing 100 push ups in as few sets as possible today! – this ends up being two sets of 20, two sets of 15, and three sets of 10.
DAY 3 – Rest
DAY 4 – Do (your max push ups x 4) any way you choose, spread throughout the day.
EXAMPLE – If you can currently do 25 push ups in one go, (your max push ups x 4) = 100. You’re doing two sets of 20 push ups (40 total) first thing in the morning, one set of 20 more around lunch time, one set of 20 in the afternoon, and one set of 20 before bed.
DAY 5 – Rest
DAY 6 – Repeat day 2 workout
DAY 7 – Rest
DAY 8 – Repeat day 4 workout
DAYS 9 to 29 – Continue alternating rest days with day 2 and day 4 workouts in the same pattern
DAY 30 – Do a single set of max push ups. See how you’ve improved!
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Take this 30-day challenge to do more push ups, plus build new strength and muscle in the process!
-Forest Vance
Master of Science, Human Movement
Over 40 Training Specialist
KettlebellBasics.net
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You’ll learn how to get RIPPED, using just your own bodyweight!
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Back in my pro football days, body weight only work was a big part of my routine.
However, it was mostly stuff like push ups, sit ups, and high rep calisthenics.
When it came time to build “real” strength, I trained with barbells and dumbbells. I truly did not know any different – and thought that this was the only effective way to gain strength.
I trained this way for a good ten years – from my mid teens to mid twenties.
Then I discovered the power of REAL body weight strength training!
I learned how to get stronger AND gain lean muscle AND save my joints, all at the same time.
I’ve used these bodyweight training methods intensively myself and with clients for the last 10+ years.
…and I’ve put them together into a NEW training system!
If you train at home, in your garage, etc. and have limited access to equipment – but still want to gain strength and/or muscle…
If you are beat down from years of hard training and heavy lifting and are looking for an alternative training method…
If you love training with kettlebells, barbells and dumbbells – but just want a break from your normal routine…
Stay tuned, my new bodyweight-based training system will be available later this week.
In the meantime, here is a sample for you to try:
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21-day Bodyweight Shred – week 2 / workout B
1 – Set your timer for eight minutes. Do as many rounds as you can of:
– 5 burpees
– 5 pull ups
– :20 handstand holds on the wall
2 – Set your timer for eight minutes again. Start with four reps of each exercise. Without rest, do six reps of each exercise. rest, do eight reps of each exercise. Get as high as you can “climbing the ladder”:
– walking prisoner lunges (each side)
– close grip push ups
3 – sprints – five times:
— run approx 200 yards
— start a new set every 90 seconds
— your rest is the time it takes between when you finish and the next set starts (ex – you run 200 yds in 45 secs; you get 45 secs rest … run it in 60, you get 30 seconds rest; etc)
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If you want to add slabs of lean muscle and improve your functional, usable strength… all while taking it easy on your body and joints… you’ll want to grab my new bodyweight training system. It will be available later this week!
– Forest Vance
Master of Science, Human Movement
Over 40 Training Specialist
KettlebellBasics.net
High Intensity Interval Training where you do fast-paced bursts of all-out cardio mixed with short rest intervals is all the rage right now… and I am a fan! It can burn more calories in less time, and kicks your metabolism into high gear for the rest of the day.
It’s a perfect format for kettlebell training!
However, I also think that people should include some lower-intensity, steady-state type work in their routine too.
For one, back-to-back strength training and HIIT sessions can run you ragged, especially if you’re over the age of 40 and have a few injuries or dings you’re dealing with. When you do steady-state cardio instead, you’re able to move and burn calories, while enhancing recover at the same time.
Steady-state cardio is also hard to beat for building your aerobic base. Bigger / more toned muscles look good, but your heart is arguably the most important muscle of them all… and training it with moderate and sustained intensity aerobic work is one of the best overall options for most people.
Problem is, it can be tough to get your steady state cardio!
Running is hard on the joints. Maybe you don’t have a stationary bike in your home.
I have a great, low-impact solution:
Rucking.
You put a weight in your backpack and walk. It burns more calories than running, but it’s easier on your body. Plus, it’s a lot of fun!
If you are looking for a backpack to do your rucking, I also have a recommendation. This is the one I use.. it can easily hold 20 or 30+ pounds… and it’s FREE! (you just pay shipping). Check it out at the link below. It’s worked great for me for the last couple of years, and you can’t beat the price:
HIIT cardio is great, but you should include some lower-intensity steady state work as well. Rucking is a great low-impact solution to add it in, and the free rucksack I linked above is highly recommended.
Here’s to your continued success! –
– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
KettlebellBasics.net
Try this three minute warm up routine before your next kettlebell workout, first thing in the morning, or any time you need a recharge! If you are looking to prioritize improving your flexibility, I also recommend this: 28-day Flexibility Challenge – https://bit.ly/3t8gCuQ
It will give you a specific plan you can follow for the next month!
– Forest Vance, Master of Science – Human Movement, Kettlebell Expert, Over 40 Training Specialist
One thing I’ve been pretty consistent with for the last 9 or 10 years is a daily flexibility routine.
It works WONDERS for:
…and SO much more.
Let me tell you, I feel it BIG TIME if I miss. I feel stiffer, more sore, maybe even more injury-prone during my workouts.
Here’s an example of what my daily flexibility series might look like… (this one is actually from the Hyperbolic Stretching 28-day Challenge where you’ll build up to doing the splits):
*See exercise breakdowns / demos in the full Hyperbolic Stretching 28-day Challenge course HERE
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Gaining flexibility WILL help your kettlebell training, as well as many other areas of life. Incorporate some kind of daily stretching routine to help. I highly recommend the Hyperbolic Stretching 28-day Challenge to help you see the most measureable progress in the shortest amount of time.
To your continued success! –
-Forest Vance, Master of Science – Human Movement, Certified Corrective Exercise Specialist, Kettlebell Expert, Over 40 Training Specialist
Today I wanted to talk to you about a study I recently came across (I’ll link it up at the bottom of this article if you want to check it out).
I came across this one putting together our upcoming “12 in 12” KB Transformation Challenge.
In the study, they had participants attend a weekly group session (just like we’re going to do in the 12 in 12) where they did things like encourage calorie restriction and moderate intensity physical activity so that they could lose weight.
Guess what one thing the participants did that lost twice as much weight as the rest of the participants who didn’t?
They kept a food log!
This is really not surprising. Keeping a food record is so critical because it can help you understand your eating habits, your patterns.. it gives us actual data we can look at and then help to improve if we’re not getting the results that we want.. and so much more.
Now in the KB 12 in 12, I’m not gonna force you to do anything, that’s not really how I roll ? I’m just gonna give you suggestions… they’re gonna help you get the best results… and the more the suggestions of mine that you take, the better results that you’re going to get! ?
The 12 in 12 Challenge officially starts tomorrow, January 4th, so if you want to sign up, you still have time, but you got to do it now. Here’s the the link for details and to officially register:
-> https://forestvance.lpages.co/12-in-12-kettlebell-transformation-sign-up/
And to sum up, if you want to lose twice as much weight in the same amount of time, keep a food record. It’s backed by science!
-Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach
ForestVanceTraining.com
PS – Another really interesting thing about this piece of research is that participants on average lost a substantial amount of weight, but they were not perfect!
On average:
— They attended 72% of the group sessions
— They reported 117 minutes of moderate intensity physical activity a week
— They kept an average of 3.7 daily food records per week
— They consumed 2.9 servings of fruits and vegetables per day on average
… and everybody still on average ending up losing around 15 pounds!
They DID however put in a solid, honest effort, and did their best.
If you can play full out and do that, I am going to help you get some tremendous results over the next 12 weeks. Details and sign up for the 12 in 12 Transformation Challenge at the link below:
-> https://forestvance.lpages.co/12-in-12-kettlebell-transformation-sign-up/
PPS – Here’s a link to the research referenced in today’s article: https://www.ncbi.nlm.nih.gov/pubmed/18617080
I love talking about nutrition!
I’m almost passionate about it as I am about kettlebells 🙂
That’s because when it comes to transforming one’s physique, it’s so often the “master key”, the missing piece of the puzzle.
(BTW – I’m putting on a “12 in 12” – lose up to 12 percent of your bodyweight in 12 weeks – KB Transformation program, starting January 4th! Details and sign up here -> https://forestvance.lpages.co/12-in-12-kettlebell-transformation-sign-up/)
I have been in talks over the last few days with clients here at our Sacramento, CA personal training studio who are participating in the 12 in 12.
One thing I notice with a good percentage of folks is how much they eat out!
Grab breakfast on the go, grab lunch on the go, sometimes grab dinner on the way home.
The thing with this is that it’s just SO hard to eat well and keep your calories to a reasonable level when you’re eating out with such frequency – not to mention the amount of sugar and fat and sodium you ingest, etc
I’ve told a handful of people this over the last week:
Take the month of January, and CHALLENGE yourself NOT to eat out.
If you’re eating out frequently, almost guaranteed this will help you drop a few lbs.
You’ll get a little better at cooking and meal prepping in the process too! 🙂
Now obviously, there is a lot more to hitting your weight loss goals than this one thing.
But it’s the basics like this that are going to help you drop the weight in the long run, not the latest detox or carb cut or whatever else.
Each week of the “12 in 12” Kettlebell Transformation Challenge, we are going to meet as a group and go over little changes and habits that will stack on top of each other and turn you into a lean, mean, 12%-of-your-bodyweight-lighter-machine 12 weeks from now!
Get all the info and reserve your spot now at the link below:
-> FVT KB “12 in 12” Transformation Challenge
Look forward to working with you on this
-Forest and the FVT Team
ForestVanceTraining.com
KettlebellBasics.net
PS – Stop eating out for the month of January, and you could pay for the cost of the 12 in 12 KB Transformation Challenge several times over! Details and sign up here now -> https://forestvance.lpages.co/12-in-12-kettlebell-transformation-sign-up/
In today’s post, I am going to give you the EXACT blueprint to lose 12 percent of your bodyweight over the next 12 weeks with kettlebells.
Are you ready?
*We have gotten HUNDREDS of applications for our upcoming “12 in 12” Kettlebell Transformation Challenge starting January 4th. I decided to shoot a video going through your questions, with a link to sign up directly if you are ready to rock. Watch the video and sign up here: https://forestvance.lpages.co/12-in-12-kettlebell-transformation-sign-up/
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Lose 12 Percent of Your Bodyweight in 12 Weeks with Kettlebells – EXACT Blueprint
STEP 1 – Multiply your current bodyweight by .12
(EXAMPLE – I currently weight 225. 225 x .12 = 27)
Your answer is the number of pounds you’re shooting to lose over the next 12 weeks.
STEP 2 – Divide the number you got in step 1 by 12
(EXAMPLE – 27 / 12 = 2.25)
Your answer is the number of pounds you’re shooting to lose each week.
STEP 3 = Multiply the number you got in step 2 by 3500
(EXAMPLE – 2.25 x 3500 = 7875)
Your answer is the weekly calorie deficit you need to create to hit your goal.
STEP 4 = Divide the number you got in step 3 by 7
(EXAMPLE = 1125)
Your answer is the daily calorie deficit you need to hit your goal.
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BOOM!
Now get to work!! 🙂
Create that calorie deficit through either eating less, moving more, or a combo of both, and you’re golden.
Be sure to track your food and workouts daily so that you can see what’s working, what’s not, and tweak things as you go.
On the big picture level, it really is this simple.
However, it’s NOT easy.
There are obviously MANY details left out, much much more than could go into a single blog post.
Not to mention all the lifestyle and habit changes required to make your goal a reality.
That’s why I’m putting on a “12 in 12” Kettlebell Transformation Challenge starting Tuesday, January 4th.
I am going to give you the kettlebell workouts AND diet plans AND lifestyle / habit information AND the coaching and support to help you SMASH your weight loss goals in 2022!
Get all the info and sign up now at the link below:
-> FVT “12 in 12” Kettlebell Transformation Challenge
Now you have the blueprint to lose 12 percent of your bodyweight in 12 weeks.
Good luck!!
If you’re looking for help, check out our 12 in 12 Transformation Challenge.
…and Happy New Year!
-Forest and the FVT Team at KettlebellBasics.net
Exciting news:
I am doing something TOTALLY new for 2022.
We’re calling it the Forest Vance “12 in 12” Transformation…
…the #1 goal of this program is to help you lose up to 12 percent of your bodyweight in 12 weeks!
If you’re interested, enter your best name, email address, and phone number below, and I’ll get back to you asap with all the details:
-> Forest Vance “12 in 12” Transformation Program
I am going to help you lose up to 12 percent of your bodyweight in 12 weeks with the exact workouts, nutrition, and lifestyle blueprint you need to make it happen, AND the accountability to help you stick to it, follow through, and get results.
If you’re interested, enter your best name and email address below, and I’ll get back to you asap with all the details:
-> Forest Vance “12 in 12” Transformation Program
– Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Certified Russian Kettlebell Instructor
Certified Personal Trainer
Certifed Performance Enhancement Specialist
Certified Corrective Exercise Specialist
Certified Fitness Nutrition Coach
KettlebellBasics.net
ForestVanceTraining.com