Our muscles are ready to hit the gym and go hard, but our joints and tendons often have other plans 🙂

That’s why I created the Kettlebell/Bodyweight Hybrid Strength Training 3.0 program – so you can build muscle and strength without beating up your joints.

This program combines the best of kettlebell and bodyweight exercises so you can be strong and fit without beating up your body. Check out this sample workout to see what I mean…

Sample Workout:

1. Turkish Get-Up (TGU)

• Do one rep on your right side then switch and do one on your left. Repeat until you’ve done 4 reps on each side.
• Start with lighter weights if you’re new to TGUs, focus on form. Once you’re comfortable then increase the weight.
• Recommended weights: Men = 16k to 24k; Women = 8k to 16k.

2. Go Down the Ladder

• Use the recommended weights: 10k/12k (women); 16k/20k (men).
• Rest as little as possible during the circuit then rest for 60 seconds before repeating for 2 rounds down the ladder:
  • 5 cleans (R), 5 presses (R), 5 single KB rack squats (R)
  • 5 cleans (L), 5 presses (L), 5 single KB rack squats (L)
  • Repeat with 4, 3, 2 and 1 rep(s) for each exercise.

3. 100 Swings

• Use a weight between 16k to 20k (women) and 24k to 32k (men).
• Do 100 swings in as few sets as possible. Break it up however you like (e.g., 5 sets of 20, 10 sets of 10, etc.).
• Remember, form first!

This program is for people like us – 40 and up – who want to be fit, strong and pain free.

Special Offer: Kettlebell/Bodyweight Hybrid Strength Training 3.0 is on sale this week! Don’t miss out on your chance to get this program at a discount.

-> Get Yours Now

Let’s build that strength and muscle without the pain. See you in the program!

— Forest Vance

When Daniel Craig was getting in shape for 007 in No Time to Die, his training was intense and varied.

I would have trained him for the role, kettlebells would have been a staple of his program!

Specifically, my Kettlebell / Bodyweight Hybrid Training 3.0 would have been the perfect fit for the physical demands of being Bond 🙂

Kettlebells are perfect for building lean muscle, cardio and flexibility – all you need for the high octane action scenes and stunts Bond does. This type of training keeps you functional and athletic so you’re ready for anything, whether it’s a car chase or a fight sequence.

Here’s a sample workout from Kettlebell / Bodyweight Hybrid Training 3.0 – try it out then get the full workout HERE:

“No Time to Die” 007 Kettlebell Challenge

Do 4 rounds of the circuit below. Rest for 90 seconds between rounds:

– bottoms up clean (r) x5

– bottoms up clean (l) x5

– goblet squat x10

– opposite arm / hip touch x10

– swing x20

– star jump x10

THEN

Get as many reps as you can in 30 seconds of each move – rest 15 seconds rest – 3 rounds:

— KB sit ups

— Plank hold

Try this “No Time to Die” 007 Kettlebell Challenge and you’ll train like I would have trained Daniel Craig to get a Bond physique.

This is just a sample of what you’ll get in my Kettlebell / Bodyweight Hybrid Training 3.0. This program combines kettlebell and bodyweight exercises to build muscle while being easy on your body and joints. Get the full training plan here: Kettlebell / Bodyweight Hybrid Strength Training 3.0

-Forest Vance

Master of Science, Human Movement

Kettlebell Expert

Over 40 Training Specialist

KettlebellBasics.net

Want to get stronger but can’t lift heavy weights…

…OR…

…only have a few kettlebells to work with but want to make progress and get stronger in your workouts…

You need to check out these new 20-minute KB / BW “Hybrid Strength” Workouts:

-> 20-minute KB / BW “Hybrid Strength” Workouts

The progressive overload principle is how you get stronger over time and lifting progressively heavier weights is one way to do it. But if you keep adding weight it becomes too heavy and you risk getting seriously hurt. So the challenge is to find ways to stimulate muscle growth without getting hurt in the process.

My new course Kettlebell / Bodyweight Hybrid Strength Training uses more than a dozen ways to get stronger without lifting heavier, like:

1- “Eclectic Training” – This is when you add more reps and sets to your routine.

2 – “Muscle Confusion” – You change and progress your exercises to force your body to adapt.

3 – “TUT” – TUT (Time Under Tension) is how long the muscle is working for. We can make exercises more difficult and give our bodies more of a challenge by changing the TUT, which will help us get stronger over time.

Click here to learn more and try it out:

-> 20-minute KB / BW “Hybrid Strength” Workouts

— Forest Vance

Former Pro Football Player

Kettlebell Expert

Over 40 Training Specialist

PS – Here is a sample workout from the program:

1 – KB SNATCH – recommend weight = 12k/16k women; 20k/24k men

Set your timer for 30 second intervals.

First interval, do 4 reps on the right side.

Your rest is the time it takes you to complete the set until the next 30

second interval starts.

Second interval, do 4 reps on the left side.

Repeat for 5 rounds on EACH side, INCREASING the reps by one per side

till you get to 6, THEN going back down the “ladder”.

So you’ll go:

4/4

5/5

6/6

5/5

4/4

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

— goblet squat – 10 – 12k/16k women; 20k/24k men

— spiderman push up – 10 (5 per side)

–walking goblet lunge – 10 (per side) –

10k/12k women; 16k/20k men

— mountain climber – 10 (per side)

3 – pull up ladder – use band assist if

needed – 2 rounds total:

1 rep

rest 30 seconds

2 reps

rest 45 seconds

3 reps

rest 60 seconds

OR – 1 arm KB row ladder – 2 rounds total

5 reps r/l

Rest 30 seconds

10 reps r/l

Rest 45 seconds

15 reps r/l

Rest 60 seconds

Click here to learn more and try it out:

-> 20-minute KB / BW “Hybrid Strength” Workouts

Free Sample 20-min REGENERATE Flexibility / Mobility / Recovery Workout

PART 1 – Set your timer for 7 minutes. Start with one Turkish get up on the right side with no weight. Do one Turkish get up on the left side with no weight. Do another rep on the right side with a light weight. Do another rep on the left side with a light weight. Do another rep on the right side with a heavier weight. Do another rep on the left side with a heavier weight. Keep doing reps with the heaviest weight, alternating sides on each rep, until the 7 minutes is up.

PART 2 – Do as many T push ups as you can in 30 seconds. Rest for 15 seconds. Do as many KB rows as you can in 30 seconds on the right side. Rest for 15 seconds. Do as many KB rows as you can in 30 seconds on the left side. Rest for 15 seconds. Repeat the entire sequence three more times for a total of four rounds.

PART 3 – Abs / conditioning circuit – do as many reps as you can of each move in 45 seconds; rest for 15 seconds between moves; rest for 60 second between rounds; do 3 rounds total (depending on time):

Single arm Kettlebell swings (22.5 secs per side)

X-Body Mountain Climber – burpees

Side Plank for hip mobility / activation – (bottom knee down / lift top leg) 

KB goblet Pulse squat

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I wanted to share something with you that could really help you – the 28-day REGENERATE Challenge.

I’ve worked on my flexibility and mobility for years and it’s been a total game-changer for my daily life. I used to wake up feeling like I’d been hit by a truck but now I feel great and ready to go. Movements that used to be hard like burpees are now much easier and my posture has improved too.

That’s why I’m excited to introduce this challenge. It’s all about reducing pain, moving better and recovering faster with just 3 x 20 minute sessions a week.

Here’s the breakdown:

— Weekly Workout Plan: Easy to follow exercises to keep things interesting and track your progress.

— Mobility and Flexibility Tests: Test yourself at the beginning and end of the challenge

— Live Walk-Thru Videos: Clear instructions to make sure you’re doing each exercise correctly.

— Supportive Community: Stay motivated with our private group where you can share progress and ask questions.

— FREE Bonuses: 33 Kettlebell Challenge Workouts, Sport Yoga Series 2.0, Mobility/Flexibility Workshop Cheat Sheets, Kettlebell Isometrics 2.0

I’ve made it simple and easy to follow to improve your flexibility and overall health. Starts Monday July 29th. Click below for details:

–>> Next Page

If you want to feel great and move better this challenge might be for you.

— Forest Vance
MS Human Movement
KettlebellBasics.net

For many people, the kettlebell is a great way to get a workout in.

But what about when your body is aching and you need to stretch?

This is where today’s 17-minute KB Mobility / Recovery Workout comes in.

This type of workout is designed to help you stretch and loosen up your muscles, as well as improve your range of motion.

It’s perfect as an add-on to your existing routine if you’re already in a regular groove with your training, OR as a complete routine if you’re just getting back into things!

If you liked it, registration is also going to be opening for my full 28-Day Flexibility Challenge later this week, where you’ll be able to increase your range of motion up to 55% (or more) in just 28-days, while improving recovery time and decreasing pain, all at the same time.

Let’s give this 17-minute KB Mobility / Recovery Workout a try:

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17-minute KB Mobility / Recovery Workout

Do as many reps as you can of the first move in 30 seconds. Rest for 15 seconds. Do as many reps as you can of the second move in 30 seconds. Rest for 15 seconds. Repeat for all exercises in the sequence. Rest for 60 seconds after completing the last exercise in the sequence; repeat three more times for a total of four rounds:

– Single Arm KB Swings (15 seconds per side)
– Downward Dog Toe Taps
– Alternating Reverse KB Tactical Lunges
– Reverse Snow angels
– X Jacks

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If you’re feeling achy and need a workout that will stretch and strengthen you, this 17-minute KB Mobility / Recovery Workout could be just what you need to feel better in no time.

If you liked it, registration is also going to be opening for my full 28-Day Flexibility Challenge later this week, where you’ll be able to increase your range of motion up to 55% (or more) in just 28-days, while improving recovery time and decreasing pain, all at the same time.

Stay tuned!

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

PS – One final call for the 5×5 Kettlebell Challenge – Summer 2024 “Lean and Jacked” sale:

-> 5×5 Kettlebell – Last Call

THE HOOK

Gain strength and size using the tried-and-true 5×5 method, but with the added twist of kettlebells!

Build functional fitness anywhere with just three to four, 20-30 minute KB workouts each week.

AUTHOR

Forest Vance

WHAT YOU GET

• The 5×5 Kettlebell Challenge – 28-day training plan for strength and muscle
• Kettlebell Basics WODs – “Fight Gone Bad” Edition
• “How to Lose the Last 10-15 Pounds” Carb Cycling Workshop with Forest
• 30 Days to More Pull Ups Plan
• (limited time bonus) Kettlebell 5×5 2.0 – an all-new, additional 28-day kettlebell plan that you can do after you’ve completed the first one

INSTANT ACCESS

-> 5×5 Kettlebell – Last Call

One thing about gaining strength and muscle is that the workouts can often be quite lengthy. If we’re talking about a traditional approach where you drive to the gym, focus on one or two body parts for the day, and then drive home, it’s at least 90 minutes out of your day, if not more!

The good news is, it doesn’t have to be that way when you have Kettlebell 5×5 on your side.

Take this “Steel Warrior” 25-Minute KB Strength Challenge, for example. It’s designed in the style of my Kettlebell 5×5 Method program and focuses on the following to give you an effective workout for muscle and strength, any time, any place:

• Compound Exercises: Compound exercises work multiple muscles simultaneously, helping you get more done in less time.
• Non-competing Supersets: A non-competing superset is a workout technique where you perform two exercises back-to-back that target different muscle groups or body parts, such as a leg exercise followed by an arm exercise, without resting in between. This is a technique that can potentially cut workout time in half.
• Push Close to Failure: …because fatigue is a prerequisite for muscle growth.
• Focus on Form: Good form helps you get the most out of every set, and stay safer than last time.
• Rest 60–120 Seconds Between Sets and Reps: Moderate rest is recommended for muscle growth.
• Do 5–12 Reps Per Set: This rep range is considered optimal for muscle growth.

“Steel Warrior” 25-Minute KB Strength Challenge

KB 5×5 WORKOUT 2

PART 1

• Do 5 reps of exercise one. Rest 60-120 seconds.
• Do 5 reps of exercise two. Rest 60-120 seconds.
• Repeat, completing a total of five rounds.
• When you can achieve 5 sets of 5 reps of each exercise, progress by adjusting lifting tempo, reducing rest period, picking a harder exercise variation, or increasing weight.

Exercises:

1. Single/Double KB Snatch
2. Single/Double KB Floor Press (If no heavier weights are available, you can go to 10-15 reps on your floor presses)

PART 2

• Do 5 reps of exercise one. Rest 60-120 seconds.
• Do 5 reps of exercise two. Rest 60-120 seconds.
• Repeat, completing a total of five rounds.
• When you can achieve 5 sets of 5 reps of each exercise, progress by adjusting lifting tempo, reducing rest period, picking a harder exercise variation, or increasing weight.

Exercises:

1. Single/Double KB Split Squat
2. Single/Double KB Renegade Row

PART 3

• Do as many reps as you can of each exercise in 60 seconds.
• No rest between moves; do 2 rounds total.

Exercises:

• Squat Jumps
• Inchworms
• Alternating Double KB Row
• Sprawls

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If you want to gain strength and muscle in a short amount of time at home with kettlebells, it CAN be done! However, you need a very specific, progressive, and methodical plan that focuses on the right things to do it effectively.

Today’s sample workout incorporates compound movements, uses non-competing supersets, focuses on good form, has you pushing close to failure, provides the right amount of rest, and targets the optimal rep ranges for muscle growth.

If you want a full program that will show you exactly how to gain more muscle and strength in less time at home with your KBs, check out my Kettlebell 5×5 Method. It’s on sale this week:

-> The Kettlebell 5×5 Method

Cheers to your continued success!

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

You heard of “Kettlebell 5×5”?

–> 5×5 Kettlebell Method for Strength + Muscle

Let me explain how it works and give you a sample workout.

The original 5×5 is a strength building protocol based on basic compound exercises – squats, deadlifts, bench press etc. You do 5 sets of 5 reps of each exercise, hence “5×5”. You increase weight as you go and maintain good form. Simple and intense for strength and lean muscle!

Now we have our newest addition – The Kettlebell 5×5 Program! With the Kettlebell 5×5 Method you’ll use the classic 5×5 template but you’ll use kettlebell exercises which will help you gain strength and size, build your core, mobility and avoid injury all at the same time.

Learn more on the next page:

–> Kettlebell 5×5 – July 2024 “Lean and Jacked” Sale

Now. When doing 5×5 with kettlebells we need to be a bit more strategic. With barbells you can just increase the weight as soon as you can do 5 sets of 5 reps. But kettlebell weights tend to jump bigger.

So we’ll play around with the details like tempo, rest periods, exercise variations etc.

Here is an example workout. (Details on how to progress from one ‘bell to two, how to increase overload WITHOUT upping the weight as an option etc are in the full program and video breakdowns):

KB 5×5 – WEEK 1 / WORKOUT 2

PART 1 – Do 5 KB clean and presses on the right side. Rest 60-120 seconds. Do 5 KB clean and presses on the left side. Rest 60-120 seconds. Go back to side one and do 5 rounds. When you can do 5 sets of 5 reps progress – adjust lifting tempo, reduce rest period, choose a harder exercise variation or increase weight.

PART 2 – Do exercise one. Rest 60-120 seconds. Do exercise 2. Rest 60-120 seconds. Go back to exercise one and do 5 rounds. When you can do 5 sets of movement #1 progress – adjust lifting tempo, reduce rest period, choose a harder exercise variation or increase weight:

— Turkish Get Up – 1 per side
— Single arm KB rows – 12 reps per side

PART 3 – Do as many reps as you can of exercise one in 30 seconds. Rest for 15 seconds. Do as many reps as you can of exercise two in 30 seconds. Rest for 15 seconds. Do 3 rounds total:

— Close push ups
— Jumping jacks
— KB crush curl
— High knees in place

Details on how to progress from one ‘bell to two, how to increase overload WITHOUT upping the weight as an option etc are in the full program and video breakdowns. Click here to learn more and start now:

–> Kettlebell 5×5 – Strength and Size Training System

Cheers to gaining strength and lean muscle in less time with Kettlebell 5×5!

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

I remember the first time I did a performance based workout like the original 300 session.

It was a game changer for me!

Being able to measure my progress and see myself getting stronger and better was so motivating.

I wanted to bring that to my clients at a recent Bootcamp and give it a “kettlebell twist”.

Here’s a sneak peak:

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300-Rep Kettlebell Bootcamp Workout from Summer 2024 – Spartan Inferno Sale

Perform as many reps as possible of each exercise in 60 seconds. No rest between moves (running clock). Complete three rounds in total. Can you hit 300 reps?

• Kettlebell Swings, Any Style!
• Push-Ups, Any Style!
• Kettlebell Goblet Lunges, Any Style!
• 1-Arm Kettlebell Rows
• Jumping Jacks

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Ever seen the movie 300?

Remember how ripped Gerard Butler and his co-stars looked?

That ripped physique was partly thanks to a special workout regimen designed by Mark Twight.

His 300 rep, high-intensity, metabolic-conditioning routine went viral about a decade ago.

Now, it’s YOUR turn to sculpt a Spartan-like body – with my Spartan 300-rep KB Challenge.

Inspired by the same principles as the original 300 workout, my program adds a kettlebell twist.

This program includes:

— Spartan 300-rep KB Challenge Workouts – Transform your body in 28 days with just 1 kettlebell.

— Flexibility and Efficiency – Only 20-30 minutes of your day, 3-4 times a week.

— Challenging, Fun and Unique Training Methods – Every session is designed to boost your metabolism and define your muscles through dynamic, performance-based exercises.

And it’s on a “Summer Spartan Inferno” sale 🙂

See the full workout plan at the page below:

-> Spartan 300-rep KB Challenge

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

300 Kettlebell Challenge 2.0 – Week 1 Benchmark Workout: 300 Kettlebell Challenge “Spartan Inferno” 28-day Training Plan

Check out this free sample workout from my “300” KB Challenge! Grab the full program at the link below during the Summer 2024 – Spartan Inferno Sale: “300” Kettlebell Challenge

Unleash your inner warrior and sculpt a fearless Spartan physique in just 28 days!

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300 Kettlebell Challenge 2.0 – Week 1 “Benchmark” Workout

Do the sequence of exercise below as fast as possible. Make note of weights used. Time yourself. Record your performance so that you can see how you improve:

– 20 two hand KB swings

– 20 regular push ups

– 10 split squats per side

– 10 1 arm KB rows per side

– 20 jumping jacks

– 10 one hand KB swings per side

– 20 close grip push ups

– 10 alternating reverse lunges per side

– 10 palms facing away 1 arm KB rows per side

– 20 X jacks

– 20 hand to hand KB swings (10 per side)

– 20 wide grip push ups

– 10 alternating front lunges per side

– 10 palms facing towards 1 arm KB rows per side

– 20 seal jacks

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Grab the full “300” Kettlebell Challenge program at this link during the Summer 2024 – Spartan Inferno Sale: “300” Kettlebell Challenge

-Forest Vance
KettlebellBasics.net