*My KB Boot Camp Workouts 2.0 course is going to be on sale for one more day only!

With the course, you’ll get KB Boot Camp Workouts 2.0, KB Boot Camp Workouts Original, the Illustrated Kettlebell Guide, and the KB Hacks Video Series.

It’s a must-have for coaches, trainers, and anyone who loves kettlebells!

But time is running out. Go here now:

–>> KB Boot Camp Workouts 2.0 – LAST CALL

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Okay – today I want to chat with you about using a “tier” system in your kettlebell workout groups.

This is a game-changer!

Just yesterday morning, I was leading my Saturday kettlebell boot camp class. We had people at all different fitness levels – from beginners to those who are super fit and ready to crush it.

But the beauty of using my level system was that every single person had an incredible workout tailored specifically to their needs.

Listen up because this is key: I’m about to let you in on my secret sauce.

It’s all about the TIER SYSTEM.

Here’s how it works:

For each exercise we do in class, I offer both a “level 1” version and a “level 2” version. During our demo time, I show everyone how they can choose which option best suits their individual fitness level.

Here’s a great example for you:

LEVEL 1 – Bulgarian Goat Bag Swings (movement I learned from Dan John at the NYC RKC earlier this year – great for beginners to learn the hip hinge! – it’s like a slow-motion swing pattern for the lower body with the KB pressed into your stomach – get my course or Google it if you want to learn more)
LEVEL 2 – Two Hand KB Swings

So, let’s say everyone in the group is working out for 40 seconds. Level 1 can do Bulgarian Goat Bag Swings, while those at Level 2 can do Two Hand KB Swings. Everyone gets a fantastic workout and nobody feels like it’s either too intense, or not intense enough.

Even small adjustments like this can make a huge difference in the success of your workouts.

If you’re interested in learning more dozens MORE ways to lead the best KB boot camps, such as:

• How to create a connection with your clients, no matter how many you are training at once
• How to plan your workouts ahead so that they take the exact amount of time you have available
• How to factor in equipment and training space for the perfect session, every time
• Tricks and hacks to get everyone’s attention and keep the session moving
• The “3-prong” teaching approach to making sure everyone understands the workout so that clients aren’t confused and asking you questions every 10 seconds
• How to Lead a Large KB Boot Camp Group with Just a Couple / Few Kettlebells

Check out the link below:

–> KB Boot Camp Workouts 2.0 – LAST CALL

-Forest and the Team at KettlebellBasics.net

If you find yourself with just a couple or a few kettlebells available for your kettlebell boot camp, don’t worry – there’s still plenty you can do to make the most of it! In my new kettlebell boot camp workouts 2.0 course, I show you exactly how:

–>> How to Lead a Large KB Boot Camp Group with Just a Couple / Few Kettlebells

Here’s one method I teach in the course. You have a group of participants doing a workout consisting of:

• KB swings
• push ups
• KB lunges
• reverse snowangels
• burpees

In a standard set up, each person would need a kettlebell or two that suits their specific fitness level to get this done. If there are 10 participants in your class, this would mean having approximately 15-20 kettlebells on hand.

HOWEVER – if you arrange circuits throughout the room and divide the group into pairs, in this same example, only 2 people will be at each station at any given time. People rotate around the room on a timer, and you would likely only need around 2-3 kettlebells (4-6 in total) to accommodate everyone.

Although this might seem like a basic consideration, little tweaks like this can greatly impact the success of your workouts.

If you’re interested in learning more dozens MORE ways to lead the best KB boot camps, such as:

• How to create a connection with your clients, no matter how many you are training at once
• How to plan your workouts ahead so that they take the exact amount of time you have available
• How to factor in equipment and training space for the perfect session, every time
• How to get everyone’s attention and keep the session moving
• The “3-prong” teaching approach to making sure everyone understands the workout so that clients aren’t confused and asking you questions every 10 seconds
• How to set up the workout so that EVERYONE – beginners AND advanced – get an awesome workout, every time

Check out the link below:

–> 62 new KB Boot Camp Workouts

-Forest and the Team at KettlebellBasics.net

KB Boot Camp 2.0 is a full system of brand new, never-been-seen kettlebell boot camp workouts that you can use with your clients (or yourself) to eliminate boredom, deliver shocking results, and keep coming back for more!

This program is specifically designed for people who want to:

— Lose 20-30 pounds
— Gain strength and lean muscle
— Look / feel better
— Avoid injury

Check out the free sample below, then go get the full course at the link below:

–>> Kettlebell Boot Camp Workouts 2.0

Kettlebell Boot Camp Workouts 2.0 – Free Sample

Do 4 rounds for time (15 min time cap). Goal is to complete 4 rounds as fast as possible, if client finishes all rounds before 15 min cap, have client take a short break and then continue working until time is up.

Tier 1 (beginners)

-5 Walkout / no push up
-10 Kettlebell sumo deadlifts (recommended weight 16k W – 24k M)
-10 Alternating reverse lunge per side
-10 1 arm Kettlebell row per side (recommended weight 8-12k W / 16-20k M )
-10 per side Mountain Climbers

Tier 2 (intermediate / advanced)

-5 Walkout with push up
-12 Two hand Kettlebell swings (recommended weight 16k W – 24k M)
-10 Alternating reverse lunge per side
-10 1 arm Kettlebell row per side (recommended weight 8-12k W – 16-20k M)
-10 per side Mountain Climbers

*Full instructions on the workout “tiers”, recommended weights, big-picture programming, even our coaching system and cues are all included in the full course!

*KB Boot Camp Workout 2.0 order page is here –>> Kettlebell Boot Camp Workouts 2.0

Got a sample workout for you today from my new Kettlebell Boot Camp Workouts program. It’s going on sale later this week!

Whether you work with clients as a trainer / coach / etc, or just love working with kettlebells, my Kettlebell Boot Camp Workouts program is perfect for you! I’ve got dozens of ready-to-go boot camp workouts ready for you. You can just plug and play these workouts and give your clients (and yourself) some super fun sessions that will produce amazing results. And hey, when your clients start seeing those gains, they’ll be spreading the word like crazy!

-Forest Vance @ KettlebellBasics.net, ForestVanceTraining.com

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#22 – Lunge ‘n’ Bears KB Boot Camp Workout

You’ll need a little extra space to get this one done … it’s also a great workout to do outdoors … 

PART 1 – TWO different pairs of exercises to start – push ups (15) and KB swings (20) … burpees (7) and bicep curls with a heavy resistance band (20). Complete pair one (push ups and KB swings) of exercises back-to-back, without rest, ONE time. Do walking lunges for about 25 yards. When you arrive at your destination, complete exercise pair two (burpees and band curls). Lunge back to where you started.   Repeat for TWO rounds of each exercise pair, FOUR sets total of lunges.   

take a short break, then – 

PART 2 – Second pairs of exercises are: close grip push ups (12) and KB goblet squats (10), bear crawl between stations, pull ups/inverted rows (4-10, depending on fitness level) and squat jumps (12). Same set up!

PART 3 – Finish off by performing the following total body ab circuit three times: 1/2 Turkish get ups (3 each side)side plank (:20 hold each side)mountain climbers (15 each side)

*Today’s post is sponsored by the “20 in 6” Kettlebell Challenge — Starts Monday, Sept 25th — Details and sign up here: https://forestvance.lpages.co/20-in-6-challenge-20/

Did you catch the Chiefs game yesterday?

They were looking good, back to top form!

But you know what really stole the show?

Taylor Swift was at the game, and she watched from Travis’ family suite with his mom!

Word around town here in KC is that these two might be an item. Who knows, maybe we’ll see them together again soon! But while we wait to find out, I thought it would be fun to create a little workout inspired by this power couple.

Now, before we go any further, let me just say that this workout is purely fictional and meant for entertainment purposes only. So don’t go thinking Travis Kelce and T-Swift actually know about this, do this, or endorse this in any way! 😉

But hey, if you’re up for a fun and energetic workout routine, grab those kettlebells and let’s get started:

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the Travis Kelce – Taylor Swift “Power Couple” Kettlebell Workout

*Today’s post is sponsored by the “20 in 6” Kettlebell Challenge — Starts Monday, Sept 25th — Details and sign up here: https://forestvance.lpages.co/20-in-6-challenge-20/

Travis Kelce, the football star known for his strength and agility, teams up with Taylor Swift, the pop sensation known for her endurance and performance, for an intense kettlebell workout. This workout is designed to challenge their athleticism and promote a healthy lifestyle.

DISCLAIMER: This workout is purely fictional and for entertainment purposes only.

1. Swift Swing and Catch:

Taylor and Travis stand facing each other, both holding a kettlebell.
They simultaneously perform kettlebell swings.
Travis swings the kettlebell towards Taylor, and Taylor catches it and swings it back.
Repeat for 30 seconds to 1 minute.

2. Kelce Kettlebell Press:

Travis demonstrates his strength by doing kettlebell presses.
Taylor watches and encourages him.
Travis performs 3 sets of 8-10 reps on each arm, with progressively heavier kettlebells.

3. Swift Squat Jumps:

Taylor takes the lead with bodyweight exercises.
She does squat jumps while Travis follows her lead.
They perform 3 sets of 12-15 reps.

4. Kettlebell Duets:

Taylor and Travis perform synchronized kettlebell exercises, including swings, goblet squats, and Russian twists.
They do 3 sets of 10 reps for each exercise.

5. Kelce Core Challenge:

Travis shows off his core strength with kettlebell Turkish get-ups.
Taylor joins in, attempting to match his form.
They perform 3 sets of 5-7 reps on each side.

6. Swift Cardio Finisher:

Taylor and Travis finish the workout with a high-intensity cardio circuit.
They do kettlebell swings, kettlebell thrusters, and burpees for 10 minutes, alternating exercises.

*Today’s post is sponsored by the “20 in 6” Kettlebell Challenge — Starts Monday, Sept 25th — Details and sign up here: https://forestvance.lpages.co/20-in-6-challenge-20/

If you’re looking to lose fat quickly, like in our upcoming 20 in 6 Kettlebell Challenge, fundamentally, there are two main things to focus on:

1 – Reduce intake: You need to consume fewer calories overall than you currently do. It’s not just about eating less; we need to choose healthier, nutrient-dense foods and time them around your workouts for optimal fueling. But the bottom line is, we need to lower your calorie intake. We help you do this in a very hands-on way in the 20 in 6.

2 – Increase expenditure: We need to burn more calories than you currently do. This includes doing kettlebell workouts like the one below, adding more cardio sessions each week, and increasing overall activity levels:

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Kettlebell 20 in 6 – Sample Workout

Do three rounds of the circuit below, resting approx. 1-2 minutes between rounds:

— 10 single arm KB swings per side, start every :45, for 2 rounds (30 total)
— 10 staggered push ups per side, start every :45, for 2 rounds (30 total)
— 30 alternating reverse KB halo lunges (15 reps per side)
— 15 one arm KB rows per side, on the minute, every minute, for 2 minutes (30 total) – add a pause at the top of each rep
— Plank hold with alternating shoulder taps – :60
— Rotating Squat jumps – 1 set of 35
— Sit-outs – 1 set of 30 (15 per side)
— 40 high knees in place

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A good starting point is aiming for an extra 500 calories burned per day compared to your current level, while also consuming 500 calories less per day. This creates a net deficit of 1000 calories daily, which should result in at least two pounds of weight loss per week.

Give that a try, then go sign up for the 20 in 6 Challenge here –>> https://forestvance.lpages.co/20-in-6-challenge-20/

-Forest Vance – ForestVanceTraining.com – KettlebellBasics.net

We are getting ready to kick off our Fall “20 in 6” Kettlebell Challenge, and I’m so pumped!

This challenge is all about losing up to 20 pounds in 6 weeks. We focus on both the killer kettlebell workouts AND the nutrition side of things, because we know that getting BOTH dialed in is the key to success.

If you’re ready to take your fitness to the next level, sign up at the link below:

–>> https://forestvance.lpages.co/20-in-6-challenge-20/

Now, let’s get into today’s kettlebell workout:

I’ve got a super tough, yet super simple kettlebell “finisher” for you. It’s perfect to add onto the end of your regular strength workout. Not only will it give you that extra cardio boost, but it’ll also keep things fun and enjoyable instead of boring:

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10-min Single KB Cardio Finisher

• 15 swings
• 10 push ups
• 5 burpees

Complete as many rounds as possible in 10 minutes

I’m off for an awesome weekend – a group of my clients and I are doing a mud run just north of Kansas City. Wish us luck!!

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

PS – If you’re ready to take your fitness to the next level, sign up at the link below:

–>> https://forestvance.lpages.co/20-in-6-challenge-20/

*Get the full 4-week program free at the link below when you grab a copy of Over-50 Kettlebell Revolution:

-> Over 50 KB Revolution plus 3-7 KB/BW Hybrid Strength Training FREE- this week only

With the “3/7” method, you’re going to use a unique training style – backed by recent research – to pack on strength and muscle.

You see, in a recent study, participants got 75% better gains over a 12 week period on this method vs the control group.

I’ve adapted it so that you can do it with just a couple of kettlebells and your own bodyweight, three to four times per week in about 20-30 minutes time.

And you get the full 4-week program FREE when you grab a copy of Over-50 Kettlebell Revolution!

-> GET – Over 50 KB Revolution plus 3-7 KB/BW Hybrid Strength Training FREE- this week only

Try a sample workout below.

-Forest @ KettlebellBasics.net

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KB-BW Hybrid Strength – Sample “3/7” Workout

1 – “3/7” sets – Single Arm KB Press

Start with 3 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 4 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 5 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 6 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 7 reps of single arm kettlebell presses per side. Rest for two to three minutes, then repeat two more times for a total of three rounds.

2 – Do as many reps as you can of the first exercise in 45 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 45 seconds. Rest for 15 seconds. Repeat for four sets of each move total:

• Side-loaded / “suitcase” kettlebell split squat (22.5 sec per side)
• “3 way” push up (wide / narrow / regular)

3 – “3/7” sets – KB goblet squat

Start with 3 KB goblet squats. Rest for 15 seconds. Perform 4 KB goblet squats. Rest for 15 seconds. Perform 5 KB goblet squats. Rest for 15 seconds. Perform 6 KB goblet squats. Rest for 15 seconds. Perform 7 KB goblet squats. Rest for two to three minutes, then repeat two more times for a total of three rounds.

3 – Do as many reps as you can of the first exercise in 60 seconds. Rest as little as possible, moving directly to the second exercise. Do as many reps as you can of the second exercise in 60 seconds. Repeat for four sets of each move total:

• Mountain climber from low plank position
• Skaters

I’m excited to share with you a kettlebell workout designed especially for people over 50.

As a former pro football player who transformed his life using kettlebells, I know the importance of maintaining functional strength as we age!

So, let’s dive right into the Iron Titan Kettlebell Challenge, a workout that can be done anytime, anywhere, and in just a short amount of time:

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*If you’re over 50 and looking to take your kettlebell training to the next level, I’ve got something special for you this week – learn more here: –>> Over 50 Kettlebell Revolution

PART 1 – The Forge

Set your timer for 1 minute, and at the beginning of each minute, perform the prescribed number of reps for each exercise. Rest for the remaining time in that minute before moving on to the next exercise. Repeat this process for four rounds.

Single/Double KB Press x 8
Single/Double KB Front Squat x 8
Horn Grab/Double KB Clean x 10
Single Arm KB Row x 12 per side
Total Body Extension x 20

PART 2 – The Colossus

Perform as many rounds as you can of the following exercises in 10 minutes:

Friendly Burpee – 5
Bodyweight/KB Walking Lunge w/ Balance – 8 per leg
Plank – :30 hold
Skater Hops – 10 per side

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Give the Iron Titan Kettlebell Challenge your all, and then take the next step in your fitness journey with the Over 50 Kettlebell Revolution program. Visit the link below to learn more and start your transformation today:

–>> the Over 50 Kettlebell Revolution

— Forest Vance
ForestVanceTraining.com
KettlebellBasics.net