I’m a huge fan of kettlebells!

I’m also really into old-school strength culture.

The history of kettlebell training goes back centuries, and isometric training was developed in the early 20th century.

These two methods work so well together because they help protect your joints, build lean muscle, and speed up your recovery time.

That’s exactly why I created the “Kettlebell Isometrics” course!

It was a big hit, so now I’m excited to announce the release of version 2.0 of this training plan. Keep an eye out for it later this week.

In the meantime, here’s a sample workout for you to try:

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Kettlebell Isometrics 2.0 – Sample Workout

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

1 – Deadlifts
Towel ISO Deadlift – 20 seconds
KB Deadlift – 10 (Women:16k+,Men: 24k+)
2 – 1-arm KB Rows – 10 + 1-arm Row Hold – 20 seconds. Repeat on other side (Women:12k+,Men: 20k+)
3 – ISO Bridge with 1-arm Floor Press – 8 each side (Women:12k+,Men: 20k+)
4 – ISO Split Squat with KB Tactical Pass – 8 passes each side

Finisher – Complete each exercise for specified time, rest 15 seconds between exercises. Rest 30 seconds between rounds. Complete 3 rounds.

1 – ISO Box Step Down (modify with Squat hold to lunge tap down) – 20 seconds each side
2 – Power Box Step Ups (modify with jump squats or fast squats) – 40 seconds
3 – Decline Plank – 30 seconds
4 – Decline Mountain Jumper – 30 seconds

*Exercise descriptions / video breakdowns included in the full course – Kettlebell Isometrics 2.0

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If you liked this workout, you’ll LOVE Kettlebell Isometrics 2.0. Stay tuned, because it goes on sale later this week!

–Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

The Kettlebell Snatch is hard to beat for building explosiveness, total body power, and burning the most amount of calories in the least amount of time.

However, nailing the perfect form can be a challenge, especially when the kettlebell collides with your wrists at the top of the movement.

Here’s the Game-Changing Tip: The “Punch-Through” Technique

Don’t just snatch the kettlebell and let it swing haphazardly into your wrist – take control! Take the “punch-through” approach, focusing on bringing your hand to the kettlebell, not the other way around.

Ready for Serious Results? Join My Exclusive Remote Kettlebell Coaching Program!

If you’re in your 40s or beyond and yearn to enhance strength, build lean muscle, and potentially shed up to 12 percent of body weight in 12 weeks, my personalized kettlebell workout plan could be perfect for you.

Enroll now and receive a customized KB training plan tailored to your needs. Benefit from my support as your accountability partner, coach, and invaluable feedback throughout your journey. All this at a fraction of the cost of hiring a regular gym trainer.

Claim Your Custom KB Workout Plan Today –> Click here now –>> 1-to-1 Kettlebell Coaching with Forest

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Certified Russian Kettlebell Instructor
Certified Personal Trainer
Certifed Performance Enhancement Specialist
Certified Corrective Exercise Specialist
Certified Fitness Nutrition Coach
KettlebellBasics.net
ForestVanceTraining.com

I remember getting my first personal training certification almost 20 years ago, back in 2004. It was during a time when I was recovering from knee surgeries and transitioning between NFL teams. That’s when I learned about the PHA method.

PHA stands for Peripheral Heart Action, and it completely changed the way I approached workouts. The concept is simple – alternate between upper and lower body exercises with minimal rest in between. This continuous flow of movement gets your heart pumping harder while engaging multiple muscle groups at once.

Now, at first glance, this might not sound like a big deal. But trust me, it is. You see, I was used to doing traditional workouts where I would perform a lift like back squats and then rest for several minutes before doing another set. It was great for building strength but did very little for my cardiovascular fitness.

When it came time for conditioning, we would head out to the football field for wind sprints. This was great for improving our cardio! However, when it came to building strength, these wind sprints fell short.

That’s where PHA comes in. It combines the best of both worlds by providing a workout that targets both strength and cardio. The structure of the moves ensures that one part of your body is working while another is resting, allowing you to accomplish a lot in a short amount of time. Instead of being limited by muscle fatigue, you’re only limited by your lung capacity.

And now, I’ve taken the PHA method, and adapted it specifically for use with kettlebells – so that you can get even better results, and get even more work done in less time!

Here’s an example workout from our upcoming challenge: perform as many reps as you can of each exercise in 30 seconds. Rest minimally between moves and flow seamlessly from one exercise to the next without putting the kettlebell down. Complete 3 rounds in total:

• One-arm kettlebell press (right side)
• Kettlebell rack split squats (right side)
• One-arm kettlebell swing (level 1) / 5 one-arm kettlebell snatches (level 2) – right side
• Burpees
• One-arm kettlebell press (left side)
• Kettlebell rack split squats (left side)
• One-arm kettlebell swing (level 1) / 5 one-arm kettlebell snatches (level 2) – left side
• Burpees

Give this workout a try! You’ll be amazed at how challenging it is and how much work you can accomplish in such a short amount of time. And if you like it, you don’t want to miss out on our upcoming 28-day Kettlebell PHA Challenge 2.0! Details and sign up at the link below:

–>> KB-PHA 2.0

Rooting for your success —

— Forest Vance @ KettlebellBasics.net

KB-PHA 2.0 Challenge starts Monday, July 31st – Sign Up Now: https://bit.ly/KBPHA

Ready to take on a new challenge? It’s time to amp up your fitness routine with this 15-min Kettlebell PHA (Peripheral Heart Action) AMRAP (As Many Rounds As Possible) workout!

This high-intensity session will get your heart pumping and your muscles burning in just 15 minutes. And don’t forget to sign up for the KB-PHA 2.0 Challenge starting Monday, July 31st. Get all the details here: [https://bit.ly/KBPHA]

Get as many rounds as you can of the circuit below in 15 minutes:

• 8 Double KB Rack Squats (if only one KB, do single KB rack squats and do 4 per side)
• 6 KB Renegade Rows per side (if only one KB, elevate hand on box / bench / etc… also be sure to include a push up after each row rep!)
• 8 KB Goblet Lunges per side
• 8 Burpees

KB-PHA 2.0 Challenge starts Monday, July 31st – Sign Up Now: https://bit.ly/KBPHA

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

#kettlebellworkout #peripheralheartaction #AMRAP #fitnesschallenge #workoutmotivation #kbpha2.0 #getfit

We’ve been talking about the new Kettlebell 5×5 program for the last few days:

–> 5×5 Kettlebell Method for Strength + Muscle

If you’ve been thinking about giving it a try, but haven’t pulled the trigger yet, I wanted to break down a little more about how it works, and also provide you with a sample workout so that you can see what you are getting yourself into 🙂

The original 5×5 workout is a strength-building program, focused on basic compound movements – traditionally squats, deadlifts, bench press, etc. You do five sets of five reps for each exercise, hence “5×5”. The aim is to gradually increase weight while maintaining good form. This simple yet intensive routine is great for gaining strength and lean muscle!

With the new Kettlebell 5×5 Method, you’re going to use the classic 5×5 template, but you’ll use kettlebell exercises, which will not only help you gain strength and size, but you’ll build your core, mobility, and avoid injury, all at the same time.

Get the full program at the link below:

–> 5×5 Kettlebell Method for Strength + Muscle

Now. When doing the 5×5 program with kettlebells, we need to be a bit more strategic. This is because ith barbells, you can simply increase the weight once you can handle five sets of five reps. But kettlebell weights tend to make bigger jumps.

That’s why we’ll have some fun playing around with details like tempo, rest periods, exercise variations, etc.

Here is an example workout. (Details on things like how to progress from one ‘bell to two, how to increase overload WITHOUT upping the weight as an option, etc are included 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 complete a total of five rounds. When you can get 5 sets of 5 reps, progress – adjust lifting tempo, reduce rest period, pick 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 complete a total of five rounds. When you can get 5 sets of of movement #1, progress – adjust lifting tempo, reduce rest period, pick 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 three rounds total:

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

There you have your Kettlebell 5×5 sample workout. As I mentioned, details on things like how to progress from one ‘bell to two, how to increase overload WITHOUT upping the weight as an option, etc are included in the full program and video breakdowns. Click the link below to learn more and start the program today:

–> 5×5 Kettlebell Method for Strength + Muscle

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

Would you like to join me for a LIVE KBs for Abs Bootcamp tomorrow @ 10am CST? Click here to sign up now -> LIVE KBs for Abs Bootcamp tomorrow @ 10am CST

I’ll be going through a workout like this one with you, live and in real time:

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KBs for ABS Finisher – Free Sample

Complete 3 rounds of the following circuit. Rest as needed between exercises. Rest 60 seconds between rounds.

1 – Bear Plank Drag Through – 7/ea (Women:12k+, Men: 20k+) 

2 – High Knees – 15/ea (Women:16k+, Men: 24k+) 

3 – Side Plank w/Hip Dip – 7/ea 

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I will also give you the recording if you can’t make it live, and also so that you can go back at any time and repeat this awesome abs workout on your own time. Click here to sign up now -> LIVE KBs for Abs Bootcamp tomorrow @ 10am CST

Hope you can join me! –

-Forest Vance, KettlebellBasics.net

We just wrapped up our 4th of July – morning KB Boot Camps at FVT Personal Training.

What a blast! ?

We did:

4 rounds – 30 on / 15 off

– get up (right)
– get up (left)
– swing

then

4 rounds – 30 on / 15 off

– KB rack split squat (right)
– KB rack split squat (left)
– one arm KB row (right)
– one arm KB row (left)

then

on the minute every minute for 5 minutes

– 4 double KB total body attack

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Give that one a try and you’ll see just how powerful of a workout you can get with a couple of KBs 
and 20 or 30 minutes time!

BTW – if you’ve been thinking about picking up a new KB or two, Kettlebell Kings has a great sale 
going for the Holiday – details and order now at the link below:

–>> Kettlebell Kings – 4th of July Sale

That’s all I got for today. I am off for more 4th of July fun! Have a good one!!

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