I’ve got an awesome new workout plan coming out this week called “Over 50 Kettlebell Revolution.”

With just a couple of kettlebells and three 20-30 minute workouts per week that you can do right at home, you’ll be able to:

• Build functional strength to keep doing all the activities you love
• Take care of your joints, ensuring a great workout without any injuries
• Boost your cardio endurance so you can perform at your best in everyday life
• Improve your balance to reduce the risk of falls
• Enhance bone health and prevent osteoporosis by improving bone density

…and much more!

For now, here’s a sample workout to give you a taste of what it’s all about:

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Over 50 Kettlebell Revolution – Free Sample Workout

PART 1 – 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 4 rounds total:

½ or full Turkish Get Up
KB goat bag swing or regular KB swing

PART 2 – 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 4 rounds total:

Bodyweight split squat or KB rack split squat (:30 per side)
Single arm KB row (:30 per side)

FINISHER – Perform 4 single KB “total body attack” at the top of each minute. Repeat 3 times / for 3 minutes / total of 12 reps.

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If you paid close attention, you’ll see that this short but intense KB session includes all the strength-building, cardio-enhancing, and joint-preserving elements I mentioned earlier… in one short 20-30 minute workout!

If you’re liking what you see so far, stay tuned because the full program will be available later in the week.

– Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

Labor Day is a time to relax, enjoy the last bit of summer, and celebrate the social and economic achievements of American workers!

It’s also a great opportunity to take care of your own physical health and fitness.

I have a special “Reverse Ladder” kettlebell workout for you today, so grab your kettlebell, get ready to sweat, and be prepared to push yourself to the max:

-Forest and the Team at KettlebellBasics.net

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Labor Day “Reverse Ladder” KB Workout

Set your timer. Complete the sequence below as fast as possible. Rest as needed, and make great form a priority:

20 two hand KB swing
5 one arm KB press per side
10 walking goblet lunge per side
20 inverted rows or 10 one arm KB rows per side
10 burpees

16 two hand KB swing
4 one arm KB press per side
8 walking goblet lunge per side
16 inverted row or 8 one arm KB rows per side
8 burpees

12 two hand KB swing
3 one arm KB press per side
6 walking goblet lunge per side
12 inverted row or 6 one arm KB rows per side
6 burpees

8 two hand KB swing
2 one arm KB press per side
4 walking goblet lunge per side
8 inverted row or 4 one arm KB rows per side
4 burpees

4 two hand KB swing
1 one arm KB press per side
2 walking goblet lunge per side
4 inverted row or 2 one arm KB rows per side
2 burpees

This program is specifically designed for guys who are 50 years old and older. It focuses on efficient workouts that won’t accelerate the aging process or cause injuries:

=> 60-year-old “Ripped Grandpa” home workout

Most workouts out there are not tailored for guys who are 50 and older. They actually speed up the aging process, harm your body, and mess with your male hormones.

But with the “Ripped Grandpa” program, we utilize various methods to ensure you achieve better results at any age or fitness level. One of these methods is called Metabolic Strength Training. It’s the ultimate solution for efficient workouts that keep your cortisol levels in check and allow you to have amazing home workouts in a short amount of time.

This 12-week program consists of three phases that progressively change as you go through it. Here’s an example of what a workout might look like in phase one:

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“Ripped Grandpa” – Metabolic Strength Training Workout

You do each exercise in a circuit, moving from one to the next with minimal rest. Once you finish the circuit, take a short break before starting again for a total of three rounds:

• Pushup: 15 reps
• Squat: 15 reps (bodyweight or KB goblet style)
• Overhead Press: 8 reps (DB/KB)
• 1 arm Row: 12 reps (DB/KB)
• Tricep Skull Crushers: 15 reps (DB/KB)
• Bicep Curls: 15 reps (DB/KB)

I personally love this program because it starts off with a full-body split in week one and then gradually increases in intensity as you progress through the program. It’s great for getting into shape no matter your age!

If you want more details and the full program, make sure to check it out here:

=> 60-year-old “Ripped Grandpa” home workout

Keep up the good work and stay fit!

-Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

In the world of CrossFit, there’s a workout style known as a “chipper”.

These workouts are intense and challenging, where you have to complete a series of movements one after another. The goal is to push your physical and mental limits in a single session.

It’s one of those workouts that you love and hate at the same time. You get to do a variety of exercises, burn lots of fat, and see how far you can push yourself all in one go. What more could you want? ?

One example is the Filthy 50, but I’ve made some modifications so that you can do it with just kettlebells or bodyweight. Take a look at this “kettlebell version” of the original Filthy 50:

*You must complete all listed reps of one exercise before moving on to the next – hence the name, you are “chipping away” at the total rep count. Do the entire sequence of moves as fast as possible:

— 50 box jumps or NON repeating squat jumps (do single reps and go for explosiveness and quality)
— 50 jumping pull ups OR recline rows
— 50 two-hand kettlebell swings
— 50 walking lunges
— 50 hanging leg raises OR floor leg raises
— 50 1 arm KB push press (25 per side)
— 50 superman raises
— 50 KB goblet squats
— 50 burpees
— 50 jumping jacks

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This workout is seriously intense.

I wouldn’t recommend doing it every single day, though. It’s more of a special challenge type of thing.

You see, we’ve got an exciting event coming up called the 28-day KB Challenge. During this challenge, you’ll tackle workouts like this one once or twice a week. On the other days, we’ll mix things up with HIIT and strength-based sessions to create a well-rounded program for torching fat, building lean muscle, and getting in incredible shape (no matter your age!).

If you’re interested and want more info or want to sign up, just click on the link below:

–>> “kettlebell version” of the original Filthy 50

Cheers,
Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

What are your fitness goals for the rest of 2023?

I really want to know!

Our new kettlebell training plans, like the ones in our upcoming Kettlebell “Filthy 50’s” 28-Day Challenge, are built specifically around your goals.

We recently conducted a survey and received some great responses about what you’re aiming for:

• “I want to improve my performance in recreational sports/activities while also losing fat and maintaining or slightly gaining muscle. And I really want to minimize injuries.”
• “My goal is to increase muscle, reduce body fat, improve stamina and flexibility, and overall health. Next summer is my birthday where I’ll be over 50 years old, so I want to be magazine cover fit by then.”
• “I’ve been working with my doctors to restore my health. It’s been tough staying motivated though. Having a workout buddy or someone keeping me accountable would make a huge difference.”

Now let me show you a sample workout from our upcoming Kettlebell “Filthy 50’s” 28-Day Challenge. This workout is designed to help you achieve all the goals mentioned above, and more:

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Kettlebell “Filthy 50″ Workout

FOR TIME – you can rest as needed, but make sure to complete all the reps of one exercise before moving on to the next in the sequence:

– 50 squat jumps
– 50 ring rows
– 50 KB swings
– 50 walking lunges – add kettlebell for weight is optional
– 50 hanging leg raises OR lying floor raises
– 50 1 arm KB clean and press (25 per side)
– :50 V-sit hold
– 50 KB goblet squats
– 50 KB snatch (25 per side)
– 50 jumping jacks

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You will have a special chance to join me and the FVT Team in smashing your fitness goals in 2023 and beyond.

Stay tuned because registration opens tomorrow, August 22nd, for the Filthy 50’s Kettlebell Challenge!

–Forest and the FVT Team
ForestVanceTraining.com
KettlebellBasics.net

Today’s 23-Min “Strength Interval” KB Workout combines kettlebell exercises and interval training to help you build strength, improve cardiovascular fitness, and boost your metabolism!

If you like this workout, we are putting together a special kettlebell workouts package and online kettlebell boot camp event to support the people affected by the Maui wildfires. 100% of the proceeds of this package of my top-selling kettlebell workout plans, along with admission to the special online kettlebell boot camp event we will hold for the cause, will go towards The Kākoʻo Maui Fund to provide resources that can be deployed quickly and efficiently to support recovery efforts on Maui. Sign up for this package of workout plans and get admission to the online kettlebell boot camp event for just $20 at the link below:

–>> https://bit.ly/help4maui

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23-Min Strength Interval KB Workout

?PART 1 – Set a timer for 1 minute. At the start of each minute, do the set number of reps. Rest for the rest of the minute. Do this 3 times:

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 – Do as many rounds as you can of these exercises in 8 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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Today’s kettlebell workout brought to you by – Forest Vance, Kettlebell Expert, Over 40 Specialist – ForestVanceTraining.com – KettlebellBasics.net

PS – If you like this workout, we are putting together a special kettlebell workouts package and online kettlebell boot camp event to support the people affected by the Maui wildfires. 100% of the proceeds of this package of my top-selling kettlebell workout plans, along with admission to the special online kettlebell boot camp event we will hold for the cause, will go towards The Kākoʻo Maui Fund to provide resources that can be deployed quickly and efficiently to support recovery efforts on Maui. Sign up for this package of workout plans and get admission to the online kettlebell boot camp event for just $20 at the link below:

–>> https://bit.ly/help4maui

Have you ever tried the “ISO-Warrior III”?

It’s just one exercise example from Kettlebell Isometrics 2.0.

I think it’s a good example of how you get all the awesome benefits of kettlebells like fat shredding and conditioning, combined with the joint-friendly and recovery benefits of isometrics.

Take a look at this sample workout, then make sure to grab your copy of the full course at THIS LINK (included in the course is the video breakdown of how to do the move, along with many more!):

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Kettlebell Isometrics – Week 2 / Workout 2

PART 1  – Do as many reps as you can of exercise 1 in 60 seconds. Rest for 15 seconds. Do as many reps as you can of exercise 2 in 60 seconds. Rest for 15 seconds. Repeat for three rounds total:

• Single arm KB press (30 sec per side) (recommended weight = 16/20k men – 8/12k women)
• ISO – Warrior III (30 sec per side)

PART 2 – Do as many rounds as you can of the circuit below in 8 minutes:

• 8 walking lunges (w/ double KBs at sides) (per leg) (recommended weight = 12/16k men – 8/12k women) (do same leg for consecutive reps this week)
• 15 recline rows OR 8 one arm KB rows per side (recommended weight = 16/20k men – 8/12k women)
• :5-:30 ISO – chin up holds (go as long as you can!) OR :15 sec holds at TOP of KB row (try to beat your time from last week!)

PART 3 – Do as many rounds as you can of the circuit below in 8 minutes:

• 5 one arm KB swings OR 5 high pulls OR 5 snatches per side (recommended weight = 16/20k men – 8/12k women) (challenge yourself to progress!)
• 8 spider climbs (per side)
• :30 ISO – superhero hold

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Try this sample workout from the Kettlebell Isometrics program, then grab your copy of the full course at the link below:

–>> Kettlebell Isometrics 2.0

-Forest Vance, KettlebellBasics.net

If you want strength, toning, and stamina…

… and if you want to reduce aches and pains at the same time…

I believe that the COMBINATION of kettlebells and isometrics is an awesome way to go!

You see, kettlebell training is a great way to improve overall strength and conditioning, including cardiovascular fitness and power…

…and by improving the stability and strength of joints, isometrics can help to reduce the risk of injury.

This is why I just released the “2.0” version of my Kettlebell Isometrics course.

Plus, when you grab a copy this week, you also get my new KettlebellBasics WODs “500” Challenge program free!

Get instant access HERE now, then check out a sample workout below:

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Kettlebell Isometrics – “Steel Hold Challenge” –>> Kettlebell Isometrics 2.0

Main Circuit – Complete 3 rounds of the circuit below. Rest 30 seconds between exercises. Rest approx 45 seconds between rounds.

1 – 1-arm KB Rack squat – 10 each side (Women:16k+,Men: 24k+)
2 – KB 2-Arm Overhead Press – 8 + 2-Arm Overhead Hold – 30 seconds, (Women:12k+,Men: 20k+, weights can be uneven)
3 – 1-Arm KB Renegade Row – 10 + Side Plank with Rotation – 20 seconds. Repeat on other side (Women:12k+,Men: 20k+)
4 – Turkish Get Up + (3) Snatches – 1 each side, 1 get up + 3 snatches = 1 rep (Women:12k+,Men: 20k+)

Finisher – Complete exercise A and B back to back without rest. Rest 30 seconds before moving to the next set of exercises. Rest 30- 45 seconds between rounds. Complete 3 rounds

1A – Jumping Jacks – 30 seconds
1B – Stay Low Jack Squats – 30 seconds
2A – Single Side Jump Lunges (modify with fast reverse lunges) – 15 seconds each side
2B – Stay Low Reverse Lunges – 15 seconds each side

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Kettlebell Isometrics are an effective way to preserve your joints and forge new lean muscle, both at the same time.I have recently released the “2.0” version of my Kettlebell Isometrics course, which includes the bonus KettlebellBasics WODs “500” Challenge program. Don’t miss out on this opportunity to elevate your workouts! Get instant access to the course and bonus program now by clicking the link below:

–>> Kettlebell Isometrics 2.0

–Forest Vance
KettlebellBasics.net
ForestVanceTraining.com