Imagine looking and feeling 20 years younger.

That’s an exciting thought, isn’t it?

Not too long ago at a high school reunion, I noticed that time had been kind to some more than others.

And it raised my curiosity – What made the difference?

From the experience of working with 10’s of thousands of men and women over 50 over the last 20 years of my personal training, blogging, email newsletter writing, YouTubing, and Facebook / Instagramming career — I’ll tell you what I think it is:

• Nutrition
• Exercise
• Lifestyle

Kettlebells are almost the perfect fit for the exercise part of this equation, because they give you strength AND cardio AND flexibility AND core work AND more – all in one compact, do-anywhere 20-30 minute workout!

Take the sample workout below from my upcoming “20 Years Younger” 28-day KB Challenge as an example:

PART 1 – “Fight Gone Bad” style – 3 RDS 1:00 at each station, with 1:00 rest in between RDS

• 1:00 KB goat bag swing → KBS
• 1:00 R arm KB front squats
• 1:00 5 push ups ->> stand up → 5 push ups → repeat for 1 min
• 1:00 L arm KB front squats
• 1:00 x jacks
• 1:00 rest

FINISHER – Do as many reps as you can of the first exercise in 30 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 30 seconds. Rest for 15 seconds. Do 3 rounds total:

• v sit hold
• side plank right
• reverse snowangels
• side plank left

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If you too want to feel up to 20 years younger in the next 28 days, I invite you to join my upcoming “20 Years Younger” 28-day KB Challenge! I’ll give you the KB workouts, the meal plan, and the heathy habit guidelines you need to move better, increase energy, reduce aches and pains, and much more.

Stay tuned, registration opens later this week 🙂

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

The original 5×5 workout is a strength training program that was developed by Bill Starr in the 1970s.

The program involves performing 5 sets of 5 reps of a chosen exercise, with the goal of increasing strength and size.

The 5×5 workout is typically done with compound exercises such as the squat, bench press, and deadlift.

However, we are going to adapt this tried-and-true training method to, you guessed it – the kettlebell!

Give this 5×5 kettlebell workout a try, and if you like it, I have my 5×5 Kettlebell Course on flash sale today at this link – > 5×5 Kettlebell Method

?Kettlebell 5×5 Workout?

PART 1 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

— Single / Double KB Press
— Single / Double KB Renegade Row

PART 2 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

— Single / Double KB Front Squat
— Single / Double KB Swing

-> 5×5 Kettlebell Method – January 2024 Flash Sale

Forest and the Team at KettlebellBasics.net

#kettlebellworkout#fitness#exercise#trainingday

*Before we get to today’s KB workout – LAST CALL to join the 28-day Drop-a-Size EMOM Challenge! You get the complete workouts, nutrition plan, and accountability to lose up to one full clothes size over the next month. Details and sign up here now, we start today -> 28-day Drop-a-Size EMOM Challenge

Want to gain functional strength and power, burn more fat in less time, and burn more calories for the rest of the day? Try this simple (not easy) “1/2/3” KB Complex workout:

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“1/2/3” Kettlebell Complex

FOR TIME – do 10 rounds per side of:

– 1 clean
– 2 thruster
– 3 snatch

Watch the video that shows you the moves for this one here -> https://youtu.be/gSrM19QxfNo

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Complexes are SUCH a powerful fat loss tool, that’s also why we’re using them in the 28-day Drop-a-Size EMOM Challenge. But this is your last call to join – get the complete workouts, nutrition plan, and accountability to lose up to one full clothes size over the next month. Details and sign up here now, we start today -> 28-day Drop-a-Size EMOM Challenge

-Forest and the FVT Team — ForestVanceTraining.com — KettlebellBasics.net

Want to lose up to one clothes size over the next 28 days with kettlebells?

Here’s a SUPER simple plan to do it:

1 – Add a daily 15-minute / 300-calorie KB circuit workout to your routine, like the example below

2 – Get an extra 5000 steps / burn an extra 200 calories each day

3 – Focus on your nutrition, eat healthier, and cut out 500 calories per day (start with cutting out the sweets, chips, sodas, alcohol, 2nd helpings, mayo on your sandwich, etc etc etc)

For MOST people, this will get you some surprising results!!.. and that 1000 calorie daily deficit should net you around two pounds of weight loss per week.

Of course, there is a bit more too it than this – and if you need a full kettlebell workout plan, nutrition support, accountability, and more – I recommend you sign up for my upcoming 28-day KB Drop a Size Challenge at the link below:

-> https://forestvance.lpages.co/28-day-drop-a-size-kb-emom-challenge/

But this should give you the big-picture plan of what you need to succeed! Keep it simple, and let’s crush your kettlebell goals in 2024 —

-Forest and the Team at ForestVanceTraining.com

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15-minute / 300-calorie KB circuit

— Alternating / Hand-to-Hand KB Swings (1 minute)

— KB Goblet Lunges (1 minute)

— Single-Arm KB Rows (1 minute)

— KB Push Ups (1 minute)

— Cardio Combo (30 secs high knees + 30 secs mountain climbers

Rest for 1-2 minutes between rounds, perform 3 rounds total!

If you need a full kettlebell workout plan, nutrition support, accountability, and more – I recommend you sign up for my upcoming 28-day KB Drop a Size Challenge at the link below:

-> https://forestvance.lpages.co/28-day-drop-a-size-kb-emom-challenge/

the “Snatch + Burp” 10-min KB EMOM Finisher

This workout may have a strange name, but trust me, it’s worth it 🙂

Not only will you burn twice the calories in half the time, but your metabolism will be revved up for up to 24 hours after your workout!

This is just a tiny sample of the elegantly simple kettlebell workout plans you’ll get when you sign up for my upcoming 28-day KB Drop a Size Challenge, with
registration opening later this week:

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“Snatch + Burp” 10-min KB EMOM Finisher

Set a timer for 10 minutes, with 1-minute intervals.

At the start of the first minute, perform 5 kettlebell snatches on your left side, then switch and perform 5 kettlebell snatches on your right side.

At the start of the second minute, perform 5 double burpees. (This means you’ll do a burpee with two push ups instead of one.)

Alternate between exercise 1 and exercise 2 for the remainder of the 10 minutes, performing 5 sets of each exercise. In other words, you’ll perform 5 sets of kettlebell snatches and 5 sets of double burpees in total.

Check the video that shows you how to do this one at the link below:

–>> https://youtu.be/N9lzWtGvHjc

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Today’s KB workout finisher looks simple on paper, but it is NO JOKE.

And stay tuned, because our next round of the exciting 28-day Drop a Size Challenge will open for registration very soon!

-Forest Vance
Master of Science, Human Movement
Owner, FVT Personal Training
Author, the CORE Kettlebell Challenge
ForestVanceTraining.com
KettlebellBasics.net