I’m in the middle of a “de-load” week (if you’re working out regularly this is super-critical to implement periodically to promote recovery and longer-term get you better results!)

But, this does NOT mean I’m resting.

Quite the contrary, I’m doing workouts like the following, which I made up in the style of Bodyweight STRONG:

GET -> Bodyweight Strong + Over-50 KB Revolution 2-for-1

15-minute Bodyweight Ladder Challenge

1. Bodyweight Squats – Begin with 2 reps, then 4 reps, then 6 reps, etc., adding 2 reps per round.
2. Push-Ups – Begin with 1 rep, then 2 reps, then 3 reps, etc., adding 1 rep per round.
3. Plank – Begin with 10 seconds, then 20 seconds, then 30 seconds, etc., adding 10 seconds per round.
4. Reverse Snow Angels – (lying on ground, face down, lift arms and legs a few inches from ground, and move arms from hips to overhead) – Begin with 10 seconds, then 20 seconds, then 30 seconds, etc., adding 10 seconds per round.

How to Do It:

• Perform 2 bodyweight squats, 1 push-up, 10-second plank, and 10-second reverse snow angel.
• Then, perform 4 bodyweight squats, 2 push-ups, 20-second plank, and 20-second reverse snow angel.
• Keep going in the ladder pattern, adding 2 reps for squats, 1 Rep for push-ups, and 10 seconds for planks and reverse snow angels per round, for 15 minutes.

I tell people all the time that this one is simple, but also incredibly challenging, all at the same time.

If you dig it, here’s a link to get my 12-week Bodyweight STRONG course FREE when you grab a copy of Over-50 KB Revolution:

-> Bodyweight Strong + Over-50 KB Revolution 2-for-1

…and here’s to you keeping up the awesome work!

-Forest Vance – MS, Human Movement – Kettlebell Specialist – Over 40 Training Expert

Each year on Memorial Day, we honor the memory of those who have lost their lives in service to the US military.

People observe this day in many ways, but one of them is a workout called the “Murph”. The Murph workout gained popularity through the CrossFit community, who often design workouts to honor those who have died serving our country. These are called the Hero’s Workout of the Day.

A Navy Lieutenant named Michael Murphy is the man behind the “Murph”. He was killed in Afghanistan on June 28, 2005. The workout that we now do was actually his routine, and he referred to it as “Body Armor”. This is why many people will do it while wearing a 20 lb vest or body armor.

If you’ve watched the movie “Lone Survivor” or read the book by the same name, then you were familiar with Michael Murphy. This workout is now performed throughout the US on Memorial Day, to help fund raise for the LT Michael P. Murphy Memorial Scholarship Foundation, as well as to honor all those who have served and sacrificed.

The typical “Murph” workout is as follows:

For time:

Run 1 mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile run
*All performed with a 20 lb Vest or Body Armor

The pull-ups, push-ups and air squats can be broken up into smaller sets if you prefer. Many people perform 20 rounds of 5 pull-ups, 10 push-ups and 15 air squats.

If you prefer kettlebells, then you can perform the following Murph:

For time:

Run 1 mile
100 kettlebell swings or snatches (53 lbs for men / 35 lbs for women)
200 Push-Ups
300 Air Squats
1 mile run

Finally, if you are just starting out or want an easier option, then perform the following:

Run 1/2 mile
50 kettlebell swings or snatches (53 lbs for men / 35 lbs for women)
100 push-ups (modify to knees / by raising hands if required)
150 squats
1/2 mile run

Most importantly, as you perform this workout, remember and honor those who sacrificed so much for this country.

Step up to the “Murph” Challenge.
Enjoy a meaningfull Memorial Day.

Forest Vance
KettlebellBasics.net

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We created a KB training blueprint just for people aged 50+. Check it out here: kettlebell training plan for over-50s

And I’m running a special 2-for-1 Deal to celebrate FVT’s new, bigger, and better location in Downtown Lee’s Summit!

Buy my Over 50 KB Revolution course on sale and get Bodyweight Strong course FREE. It will teach you how to develop functional strength, joint health, cardio endurance, balance, and bone density—completely in the safety and convenience of your home with just a few kettlebells and a 20-30 minute three workouts per week commitment.

Here’s what you’ll get:

— Over 50 KB Revolution: Complete 4-week blueprint

— FVT Moving Sale Bonus (this week only): Bodyweight Strong 12-week strength blueprint

— Kettlebell / Bodyweight Strength Training: Bonus 4-week blueprint

— Kettlebell Hacks video workshop series: Free bonus

— 30-day “Strength + Flex” Challenge: Free bonus

Let’s get you an awesome deal to fit your fitness journey while we fit our facility to serve you better.

Don’t miss out. CLICK HERE NOW TO GET THE DEAL.

For the past couple of months, I have been training for a push/pull (deadlift/bench) meet at my gym, plus an obstacle course race event the following weekend.

The training approach has been interesting because it has required training modalities at different ends of the spectrum.

Both maximal strength in a couple of big lifts, plus cardio endurance and the ability to be reasonably strong to do things like pull-ups, crawls, wall climbs, and more.

I have been following a program like the one linked below, almost to a “T” — Hybrid Kettlebell Muscle – 2024 Memorial Day Sale

And I will say, when it comes to overall fitness, I feel pretty darn good right now!

Here is the workout I did yesterday to give you an idea of what to expect:

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“Hybrid Horror” Kettlebell-Barbell Mashup Workout

WARM-UP – Progressive Turkish get-ups – 5 sets of 1 rep per side; start at 8k and increase weight each set, working up to one rep with a 24k ‘bell per side

PART 1 – Deadlifts – 5 sets of 2, last two sets are at approx 90% of max (for me around 405)

PART 2 – Lunge/Burpees – 3 sets of 10 (do one reverse lunge right / one reverse lunge left / one burpee – that’s one rep)

FINISHER – Run/Jog 20 minutes (could substitute bike or any other cardio if needed) – alternate 1-2 minutes of higher intensity with 30 seconds to 1 minute of lower intensity

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If you want to get lean and jacked and athletic at the same time, get your copy of the “Lean and Jacked” special we have up for Memorial Day:

Hybrid Kettlebell Muscle – 2024 Memorial Day “Lean and Jacked Special”

…and enjoy your weekend!

— Forest Vance – MS – Kettlebell Expert – Over 40 Specialist – Forest Vance Training.com – KettlebellBasics.net

AMRAP means “as many rounds as possible”, and is a perfect format for building intensity, conditioning, endurance and mental toughness into your workouts.

We use the format for lots of workouts in Over-50 KB Revolution.

Here’s how AMRAP works:

You have a certain number of reps of each exercises to complete in every set before moving onto the next.

Once you have completed the prescribed number of exercises and reps of each, you go back to the start and begin again. That counts as one round.

The goal is to perform as many rounds as possible in the given time.

AMRAP workouts are very intense, and very time efficient.

They are also very scalable for different fitness levels, because you can take it a little slower if you are just getting back into things, or you can really push the pace if you want a harder workout.

Finally, they are great because you can integrate all kinds of different exercises, and structured properly, they can give you a perfect mix of strength and endurance-type training.

Ready for a sample workout using the AMRAP format?

Check it out:

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15 Min KB/Bodyweight AMRAP Circuit

workout in the style of – Over 50 KB Revolution

MAIN CIRCUIT – AMRAP in 15 minutes. Perform as many rounds of the following as possible in 15 minutes, resting as needed to maintain proper form:

1 – KB tempo Goblet Squat (3:1:3) – 10
2 – Paused Push-ups – 10 (Paused and hands elevated if beginner)
3 – KB Swing – 15
4 – Reverse lunges – add a kettlebell in suitcase position, holding KB on the same side as your moving leg – 8 per side
5 – Plank kick Through – 8 per side

*check out the full Over 50 KB Revolution course for full descriptions / breakdown videos of each exercise

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Give that one a try, let me know how many rounds you can get in 15 minutes.

If you enjoy the workout, I also have some exciting news:

We are expanding at FVT, by moving our offices and current studio into a larger, unified space.

And to celebrate, I am having a sale 😉

When you get our flagship Over 50 KB Revolution course, you will also receive my Bodyweight Strong course free.

Bodyweight Strong is a bodyweight-based strength program that is perfect for over-50s, because you can gain real strength and lean muscle, while improving your core and boosting mobility, all at the same time.

Plus, it pairs perfectly with my Over-50 KB Revolution course.

Check out the details at the link below:

-> Bodyweight Strong + Over-50 KB Revolution 2-for-1

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

Kettlebells are an incredible way to build muscle, improve your balance, and increase your flexibility. 

That’s why they’re perfect for people of all ages and fitness levels!

Today, I’m excited to share a sample 15-minute kettlebell workout that’s ideal for getting started.

Grab a kettlebell, and let’s do this:

15-Minute “Lifetime Kettlebell” Workout [Free Sample] – from Over-50 KB Revolution

Perform as many reps as possible for each exercise in 30 seconds. Rest for 30 seconds between moves and take a 1-minute break between rounds. Complete 3 rounds in total:

• Two-Hand Kettlebell Swings
• 1 + 1/2 Split Squat (30 seconds per side)
• Single Arm Kettlebell Swings (15 seconds per side)
• T Push-Ups
• Hand-to-Hand / DARC Kettlebell Swings

Believe it or not, we can keep training hard as we age! We just need to be a bit smarter about it. Working out the same way we did in our 20s can lead to injuries. Considerations such as:

• Work-rest ratio
• Balancing work for all muscle groups over the day/week/month
• Overall workout volume
• Proper form

Today’s workout is a perfect example of incorporating these principles to help you stay active, eliminate the pain of aging, and feel up to 20 years younger! If you enjoy it, be sure to check out the full Over-50 KB Revolution plan – it’s on sale this week:

-> Over-50 KB Revolution (Flash Sale)

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

Happy Mother’s Day!

What better way to celebrate than with the Mother’s Day 300 KB Challenge?

Let’s dive into the action:

Mother’s Day 300 Kettlebell Workout

Complete this circuit twice, taking breaks as needed to maintain form. Aim to finish as quickly as you can while performing a total of 300 reps:

• 30 Kettlebell Swings
• 30 Push-Ups
• 30 Kettlebell Rack Lunges (15 per side)
• 30 One-Arm Kettlebell Rows (15 per side)
• 30 Burpees

Challenge for Strong Moms:  Recruit your family, see if they can keep up!

Last-Minute Gift Idea for Strong Moms: Still need a gift? Consider enrolling her in our “12 in 12 KB Transformation Challenge” starting tomorrow. It could be the perfect fit!

-> Learn More About the 12 in 12 KB Transformation Challenge

Wishing you continued success and a great Mother’s Day!

— Forest and the FVT Team

** Today’s sample workout is brought to you by:

“12 in 12” Kettlebell Transformation – lose up to 12% of your bodyweight in just in just 12 weeks.

Designed specifically for people aged 40 and up, this program offers a comprehensive approach to kettlebell training that combines strength gains and weight loss with expert guidance every step of the way.

Details and sign-up here -> KB 12 in 12

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28-min “KB Core Blitz” Workout (free sample)

Start with the “28-min “KB Core Blitz” Workout”, a sample from the first week of my program, designed to introduce you to effective kettlebell exercises that improve core strength and overall fitness!

-Forest @ KettlebellBasics

WARM UP – Do as many reps as you can of each exercise in 30 seconds. No rest between moves. Complete 2 rounds total:

• Sumo squat -> stand
• Alternating reverse lunge with hold
• Balancing table

PART 1 – Complete 4 sets of 5 reps of kettlebell single-arm presses. Rest 30 seconds between sets.

PART 2 – Do as many reps as you can of each exercise in 30 seconds. Rest 15 seconds between moves. Rest 60 seconds between rounds. Complete 4 rounds total:

• Single-arm KB swings (right side)
• Side plank hold (left side)
• Single-arm KB swings (left side)
• Side plank hold (right side)

PART 3 – Do as many bodyweight squats as you can in 20 seconds. Rest for 10 seconds. Repeat seven more times for a total of 8 rounds of 20 seconds work / 10 seconds rest.

COOL DOWN – Hold each stretch/pose for 60 seconds:

• Thread the needle
• Lying twist
• Corpse pose / hands overhead

** KB exercise video form breakdowns, personalized form feedback and MUCH More are all included with your Challenge sign up!

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“12 in 12” Kettlebell Transformation with Forest Vance

THE HOOK

12-week kettlebell coaching program to help you:

1 – Learn the basics of safe and effective kettlebell training

2 – Gain strength and lean muscle

3 – Lose up to 12% of your current bodyweight

WHO IT’S FOR

People aged 40 and up – anywhere in the world with access an internet connection (and at least a few kettlebells)

WHAT YOU GET

1 – Kettlebell-based workouts from Forest for the full 12 weeks

2 – Check ins, feedback, etc on your workouts from Forest

3 – 100% personalized nutrition plan based on YOUR exact goals, needs, and preferences to help you lose up to 12 percent of your bodyweight in 12 weeks

4 – Access to Saturday Kettlebell Strength Camp series (runs month of June and July 2024, Saturday mornings at 8am CST) live, real-time kettlebell workouts with Forest and team (live or recorded)

5 – Physical copy of Forest’s CORE Kettlebell Challenge book shipped to you (free shipping within continental US)

SIGN UP -> KB 12 in 12

Start date = any time between May 6th and May 13th 2024; deadline to enroll is May 12th 2024

Are you curious about the most effective kettlebell exercises for abs?

A recent study conducted by Bret Contreras has provided some interesting insights.

Over 50 ab exercises were put to the test, and the results demonstrated which ones worked best.

I’ll link out at the bottom of this article where you can read about the full results, but the winners for an all-around program that targets the abs, obliques, and low back where:

• Turkish Get Ups
• Chin ups, Hanging Leg Raises, or Swiss Ball Crunches
• RKC Plank, Ab Wheel Rollout, or Bodysaw
• Kneeling Cable Lift, Tornado Ball Slam, Landmine, or Reverse Hyper

The trick is, not everyone is able to do these exercises because of equipment limitations etc. So what we do in the new Kettlebells for Abs – EVOLUTION course is take the principles, and adapt them so that you can use KETTLEBELLS!

Take the “Abdominal Armageddon” workout for example:

Do the prescribed number of reps of exercise one. Rest 15 seconds. Do the prescribed number of reps of exercise two. Rest 15 seconds. Continue in the same fashion to complete the full circuit; rest for 30-60 seconds and repeat two more times for a total of three rounds:

— Turkish Get Up – 1 / side

— Lying Kettlebell-Anchored Leg Drops – 10 (min 2-sec negative)

— RKC Plank – :20 hold

— Single-Arm KB Swing – 7 per side

If you liked this workout, sign up for Kettlebells for Abs EVOLUTION today at the link below:

–>> Kettlebells for Abs EVOLUTION (new for 2024!)

Let’s keep pushing towards continued training success!

-Forest and the Team at KettlebellBasics.net

PS – See the article referenced in today’s post here -> https://www.t-nation.com/training/inside-the-muscles-best-ab-exercises/