I work with so many people in their 50s and beyond on their strength and health goals.

It’s really great to see!

However, something to keep in mind is that training at this age is a little different than when you were younger.

Knock-down-drag-out HIIT workouts, for example, are NOT what I typically recommend for over-50s. People don’t realize this, but these type of workouts can really mess with your ability to recover. It’s also important to have enough scheduled rest days and to balance work to all muscle groups for the day / week / month.

Another mistake that people make is not focusing on mobility. They do more traditional, bodybuilding-style workouts and exercises, and don’t do moves (like those we can do with kettlebells) that can work the whole body and take the muscles and joints through a full range of motion.

If you want a complete kettlebell plan designed for people aged 50+, check out Lifetime Kettlebell Fitness 2.0. I show you how you can improve your ability to do what you love, eliminate the pain of getting older, and feel up to 20 years younger!

It’s on sale this week at the link below:

-> Lifetime Kettlebell Fitness 2.0

Here’s to your strength and health in your 50s, 60s, 70s and beyond!

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

I am so excited for Kettlebell Boot Camp Workouts 2023!

This 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

If this describes you (or your clients if you’re a fit pro), stay tuned! The full program goes on sale later this week. In the meantime, check out the free sample below:

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Kettlebell Boot Camp Workouts 2023 – 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!

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If your clients (or you) are having a hard time staying consistent; end up overdoing it and getting injured; or are even working hard and just not getting results, Kettlebell Boot Camp Workouts 2023 is for you!! Stay tuned, the program goes on sale later this week.

–Forest and the FVT Team at KettlebellBasics.net

Chippers are typically some kind of monumental, grinder of a workout where a series of movements are all linked together, one after another. The idea is to push the metabolic condition and mental limits, all in one session. It’s one of those workouts that you love to hate. You get to do a bunch of stuff, burn a ton of fat, and test your limits all in one session. What more could you ask for? 🙂

My kettlebell expert friend Funk Roberts hasy adapted these great workouts, and use many of the same principles, but make it so that you can do them at home with a couple of Kettlebells and your own bodyweight, in 20 or 30 minutes, three or four times per week.

Check out this sample I created in the style of the program, then go grab the full course here:

–>> KB HIIT Workout Bundle

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“Filthy Fifties” Strength Chipper – You will perform all the reps of each exercise before moving on to the next exercise. Rest as needed to maintain proper form. Record your time to track your progress:

1 – 1-Arm KB Rack Squat – 50 (25/ea side) (Women:16k+, Men: 24k+)
2 – 1-Arm KB Push Press – 50 (25/ea side) (Women:12k+, Men: 20k+)
3 – 1-Arm KB Hand to Hand Swing – 50 (25/ea side) (Women:16k+, Men: 24k+)
4 – Goblet Walking Lunges -50 (25/ea side) (Women:16k+, Men: 24k+)
5 – Side Plank with Reach Under -50 (25/ea side)

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Check out this sample I created in the style of the program, then go grab the full course here:

–>> KB HIIT Workout Bundle

-Forest and the FVT Team at KettlebellBasics.net

Like this workout? You can get 19 more kettlebell workout plans like it for a limited time at the link below, click to learn more:

–>> KB HIIT Workout Bundle

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Love is a complex thing. Why should your kettlebell workout be any different? Kick off the holiday right with this “St. Valentine’s Day Massacre” – Kettlebell Complex :

– Kettlebell Press (right side) – 5 reps
– Kettlebell Rack Squat (right side) – 5 reps
– 1 arm Kettlebell Swing (right side) – 10 reps
– Kettlebell Press (left side) – 5 reps
– Kettlebell Rack Squat (left side) – 5 reps
– 1 arm Kettlebell Swing (left side) – 10 reps

Do 4 rounds for time!

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Like this workout? You can get 19 more kettlebell workout plans like it for a limited time at the link below, click to learn more:

–>> KB HIIT Workout Bundle

-Forest Vance, Kettlebell Expert, Over 40 Specialist, KettlebellBasics.net

It’s Super Bowl Sunday!

Who do you have your money on?

I’m a life-long 49ers fan, but since our move last year to Kansas City and my brief stint as a Chief 18 years ago, I’m going full enthusiasm with the home team.

The Eagles are looking STRONG though too, it should be a great matchup!

Before you get headlong into celebration mode, I have a special Kettlebells for Abs – Super Bowl workout for you. Try this workout to burn some calories before all your festivities start, then don’t forget to sign up for our Kettlebells for Abs Challenge 3.0 which starts tomorrow on February 13th:

–> Kettlebells for Abs Challenge 3.0 – starts Monday, February 13th – click here to sign up now

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Kettlebells for Abs – Super Bowl Workout

PART 1 – Do as many reps as you can of each exercise in 45 seconds. Rest for 15 seconds between moves. Do 5 rounds total:

Single arm KB swing OR KB snatch (22.5 seconds per side) (12k women / 20k men)
Recline rows OR pull ups OR 1 arm KB rows (12k women / 20 k men)
Alternating tactical lunge 12k women / 20k men (advanced)
Push ups with alternating shoulder tap (knees for beginners / toes for advanced)

PART 2 – Do as many reps as you can of each exercise in 30 seconds. Rest for 10 seconds between moves. Do eight rounds total (four sets per exercise):

Full Turkish get ups (alternate sides each round) (8k women / 16k men)
Burpees (choose your version; progress from last week)

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Kettlebells for Abs 3.0 is the all-new way to double your core strength, fix your posture, and look the part – with kettlebells!

Your sign up includes:

• admission to the 28-day KBs for Abs Challenge
• No Gym? No Excuse! – updated and expanded
• the Forest Vance Rapid Shred meal plan
• Advanced Bodyweight GAINZ Pack

Here is the link to sign up:

–>> Kettlebells for Abs Challenge 3.0

Have fun this Super Bowl Sunday!

-Forest Vance
Kettlebell Expert
Over 40 Training Expert
KettlebellBasics.net

Free Sample! – Week 1 / Workout 1 – KB for ABS Challenge 3.0

Sign up for the full program at the the link below, Challenge starts Monday, February 13th 2023:

–>> KBs for Abs Challenge 3.0 – Starts Monday, February 13th 2023

Week 1 / Workout 1 – KB for ABS Challenge 3.0

PART 1 = AFAP Strength Circuit

Complete 3 rounds of the following circuit as fast as possible. Rest as needed. Record your time, try to improve each week:

1 – KB rack squat – 8/ea (Women:12k+,Men: 20k+)

2 – Push-ups with plank step outs – 8/ea

3 – KB “Bottom Hand” Windmill – 5/ea (Women:8k+,Men: 16k+)

4 – prone “lat pull downs” with towel or band – 15

5 – 1-bell KB Renegade Row – 6/ea (Women:12k+,Men: 20k+)

PART 2 = AFAP Finisher

Complete 4 rounds of the following as fast as possible, resting as needed:

1 – KB Burpee Deadlift – 10 (Women:16k+,Men: 24k+)

2 – KB Tall Kneeling Halo – 5/ea direction (Women:12k+,Men: 20k+)

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Check out the video that shows you how to do this workout on YouTube at the link below:

–>> https://youtu.be/rK7Vu8WzaNM

Sign up for the full program at the the link below, Challenge starts Monday, February 13th 2023:

–>> KBs for Abs Challenge 3.0 – Starts Monday, February 13th 2023

-Forest Vance, Kettlebell Expert, Over 40 Training Specialist, KettlebellBasics.net

If you’re looking for a kettlebell workout that will leave your abs feeling like they’ve been put through a ringer, then you’ve come to the right place. This workout is designed to target your core muscles and give you a serious ab workout.

The best part about this workout is that it can be done anywhere, anytime. All you need is a kettlebell (or two) and some space.

So, if you’re ready to get your abs ripping:

1 – Try the workout below

2 – Go sign up for my upcoming 28-day KBs for Abs Challenge 3.0 here –>> Kettlebells for Abs Challenge 3.0

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Kettlebells for Abs – “Rippers” (sample workout)

3 exercises, :30 each, :15 rest between moves, 3 rounds total:

– Bear Plank KB Drag-Thru

– KB Foot Taps

– Side Plank w/ Hip Dip

*Check out the video breakdown for this workout on my Instagram at the link below, and give us a follow while you’re there to help us hit our goal of 10,000 followers (we’re just a few hundred away!):

–>> Forest’s Kettlebell Basics Instagram Page

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If you liked this Kettlebells for Abs – “Rippers” (sample workout), you’ll LOVE the Kettlebells for Abs Challenge 3.0 – details and sign up now at the link below. The kettlebells for Abs Challenge 3.0 starts on Monday, February 13th – hurry and sign up now!

–>> Kettlebells for Abs Challenge 3.0

-Forest Vance, Over 40 Training Specialist, Kettlebell Expert, KettlebellBasics.net

We’ve got a great abs challenge coming up – the Kettlebells for Abs Challenge 3.0! And to give you a taste of what kind of workout you can expect, I wanted to share with you my kettlebells for abs routine that I did this morning.

This one will work your core in all different ways, PLUS you’ll get some conditioning in at the same time, so you’ll burn fat too!

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Kettlebells For Abs Workout

Do as many reps as you can of each move in 30 seconds, rest for 15 seconds between moves and 60 seconds between rounds. Do 3 rounds total:

• 1 arm KB swings (right side)
• 1/4 Turkish get ups (left side)
• 1 arm KB swings (left side)
• 1/4 Turkish get ups (right side)
• Burpee pull ups (modify as needed; standard burpees if no pull up bar available)

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If you liked this workout, don’t miss out on my upcoming awesome KBs for Abs challenge. Registration opens later this week!

-Forest Vance, KettlebellBasics.net

When asked to recommend equipment for a home workout setup, my first suggestion is always kettlebells. Not only do kettlebells enable you to build lean muscle and burn fat within 20-30 minutes, but they are also very compact.

But the second item that I often recommend is a suspension trainer. Suspension trainers are incredibly versatile and portable pieces of exercise equipment, suitable for beginner, intermediate and advanced bodyweight exercises like push ups, squats and lunges. Plus, they provide an instability which promotes functional movement and core stability––making them an ideal supplement to your kettlebell training.

If you’re looking for an all-inclusive program with various exercises that compliment your kettlebell training, then I highly recommend Suspension Revolution 2.0. This course provides 27 full suspension training workouts and 191 suspension exercises to choose from!

Try this 24-min Kettlebell + Suspension Trainer Total Body Workout workout inspired by Suspension Revolution 2.0, then go get the full program at the link below:

-> Suspension Revolution 2.0

-Forest and the FVT Team at KettlebellBasics.net

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24-min Kettlebell + Suspension Trainer Total Body Workout

PART 1 – Get as many rounds as you can in 7 minutes of:

• 12 KB Goblet Narrow-Stance Squat
• 8 suspension trainer knee tucks

PART 2 – Get as many rounds as you can in 7 minutes of:

• 20 suspension trainer rows
• 10 alternating lunge jumps OR 10 quick alternating reverse lunges / w/ explosion

PART 3 – Do the following circuit 2 times, resting for 60 secs between circuits. Each exercise is to be performed for 45 seconds, resting 15 seconds between moves:

• Two hand KB swings
• suspension trainer side planks (22.5 secs per side)
• Side to side lunges
• suspension trainer ab roll outs

*See detailed descriptions of how to perform the moves listed in today’s workout plus MANY more in the full Suspension Revolution course HERE.