I really love kettlebell isometrics!

It’s such a fun and unique program.

Plus, you get all the fat shredding, conditioning benefits of kettlebells combined with the isometrics that are so great for your joints and recovery.

Check out this sample workout from week 2 of the program, then grab your copy of the full course HERE while it’s on launch sale this week.

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

Try this sample workout from week 2 of the Kettlebell Isometrics program, then grab your copy of the full course at the link below while it’s on launch sale this week:

–>> KB-Isometrics

-Forest Vance, KettlebellBasics.net

I really love kettlebell isometrics!

It’s such a fun and unique program.

Plus, you get all the fat shredding, conditioning benefits of kettlebells combined with the isometrics that are so great for your joints and recovery.

Check out this sample workout from week 2 of the program, then grab your copy of the full course HERE while it’s on launch sale this week:

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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 week 2 of the Kettlebell Isometrics program, then grab your copy of the full course at the link below while it’s on launch sale this week:

–>> Kettlebell Isometrics

-Forest Vance, KettlebellBasics.net

If you’re looking for a great way to torch body fat, build new lean muscle, improve your cardio, and more, you’re going to love my new Kettlebell Isometrics course. This course is packed with everything you need to know to get amazing results.

We’re going to add the stabilization and recovery-enhancing benefits of isometrics with your beloved KBs, and we’re doing it in a totally new and different way that you’ve never seen before. I’m pretty sure there is nothing like it out there on the market, anywhere else.

Try this circuit below – this is part of one of the workouts from the program. You could do it as a finisher to really blast your legs at the end of a session, or even as a stand-alone workout to torch your lower body in a short amount of time:

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7-min Kettlebell Isometrics Workout (free sample)

Do as many rounds as you can of the circuit below in 7 minutes:

— 5 KB goblet step ups OR alternating KB goblet lunges (recommended weight = 12/16k men – 8/12k women)
— 10 squat jumps
— 15 two hand KB swings (recommended weight = 20/24k men – 12/16k women)
— :30 ISO – low squat holds

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This Kettlebell Isometrics workout was just a taste of what’s to come. The full course goes on sale later this week, so stay tuned!

– Forest and the FVT team @ KettlebellBasics.net

I had a great workout this morning!

First, I did two rounds of this bodyweight circuit at about 50% speed to warm up:

— jumping jacks
— prisoner squats
— push ups
— bent over DB rows

Then, I did 5 sets of 5 reps on the trap bar deadlift for total body strength, doing some dynamic stretching moves in between each set focusing on the muscles I was using during the lift, increasing weight on each set and working up to a final set of 5 reps at 315 pounds.

To finish strong, I did as many rounds as I could of this Cardio / Fat Shred Double Kettlebell circuit in 15 minutes:

— 5 double KB squats
— 10 double KB swings
— 15 push ups

(My goal was to get at least 10 rounds for a total of 300 reps!)

Finally, I did the stretches / yoga poses below to cool down my body and mind and get ready for the day ahead:

— kneeling hip flexor stretch
— child’s pose
— lying spinal twist

I wanted to share this workout with you because it’s similar to the workouts in our “300” KB Challenge that’s starting today (minus the trap bar deadlifts). This workout includes a warm-up, main part, and stretch/cool-down so you can work on your mobility and flexibility, core, cardio, and strength all in one short and effective workout!

If you want to join the challenge, we still have a few spots left, but you’ll need to sign up now as today is the official start date. Click the link below to sign up:

–>> “300” KB Challenge 3.0

Thanks for reading and talk soon.

Forest Vance @ KettlebellBasics.net

#cardio#fatloss#doublekb#amrap#fitness

“300” – KB Challenge – BENCHMARK WORKOUT

The 300 Spartan Kettlebell Challenge is a program that will help you not only get in the best shape of your life, but also learn how to tap into your inner strength and power.

In as little as 3-4, 20-30 minute workouts per week, you can achieve the body and mindset of a Spartan warrior!

We do the “benchmark workout” below at the beginning and again at the end of the 28 days to measure our progress – check it out:

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“300” – KB Challenge – BENCHMARK WORKOUT

Complete five rounds as fast as possible:

1 – KB Snatch to Rack Squat – 10 each side (Women:12k+,Men: 20k+)
2 – Push-ups – 20
3 – Rear Lunge to 1-arm Press – 10 each side (Women:12k+,Men: 20k+)
4 – Half Burpee to Gorilla Row – 10 each side (Women:16k+,Men: 24k+)
5 – KB Plank Drag – 10 each side (Women:12k+,Men: 20k+)

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I know that you are capable of so much more than you currently believe. And I want to help you unleash that potential. Sign up for the upcoming “300” Kettlebell Challenge 3.0 today at the link below – and hurry, we start Monday, January 16th!

–>> 28-day 300 KB Challenge – NEW and UPDATED for 2023

-Forest Vance, KettlebellBasics.net

Add this 300-rep EMOM Kettlebell Finisher to the end of your next workout and FEEL THE BURN!

*Like this workout? Stay tuned, registration for our NEW 28-day “300” Spartan Challenge opens later this week!

300-rep EMOM Kettlebell Finisher

Do the following circuit 3 times, resting for 1 minute between circuits. Perform the prescribed number of reps at the top of each minute. Rest is from the time the set is complete until the next minute starts:

1 – Double KB Deadlifts (‘bells outside feet) – 12 (recommended weight = 24k’s men / 16k’s women)

2 – Burpees – 8

3 – Hand to hand KB swings – 20 / 10 per side (recommended weight = 24k men / 16k women)

4 – Jumping Jacks – 60

Like this workout? Stay tuned, registration for our NEW 28-day “300” Spartan Challenge opens later this week!

-Forest Vance @ KettlebellBasics.net

I’ve had a lot of people request quick workouts that can be done in around 20 minutes. Kettlebells are the perfect tool for this. With a kettlebell or two and your own bodyweight, you can get a full body strength AND cardio workout in about 20 minutes. We can even work in some core and mobility while we’re at it!

Less talk, more action – let’s get right into today’s new 20-minute 300-rep KB Challenge:

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New 20-minute 300-rep KB Challenge

Do 4 rounds for time of:

— 20 two hand KB swings
— 10 mountain climbers (per side)
— 10 arm KB swings (per side)
— 10 push ups
— 5 KB snatches (per side)
— 5 burpees

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Today’s workout was just a taste of what’s to come in our upcoming 28-day “300” Kettlebell Challenge 3.0. This is a NEW and IMPROVED version of our most popular program. Registration opens tomorrow, so don’t miss out!!

– Forest Vance
KettlebellBasics.net

In yesterday’s post, I talked about how I use kettlebell rucks to get my cardio in. Today, I wanted to share a go-to rucking workout that’s perfect to do on your “off” days or in between kettlebell workouts.

Rucking is a great addition to your kettlebell routine and is an excellent way to get your cardiovascular exercise in. The recommended amount of cardiovascular exercise per week is 150+ minutes, so I recommend a combination of kettlebell work and routines like the one I’m sharing with you today.

This workout is best attempted after you can comfortably maintain a 2-4 mile pace with 10%-20% of your bodyweight on your back. If you’re ready to kick up the intensity a notch, give this workout a try!

INTERVAL RUCKING

— This workout consists of 10 minutes of hard rucking followed by 10 minutes of easy rucking.
— On the “easy” intervals, you should cruise at about 20-min mile pace
— On the “hard” intervals, you should push the pace and see if you can keep to a 15-min mile or quicker
— You can progress by adding weight and/or time and/or longer hard intervals and/or shorter easy intervals
— Pick only one method to increase difficulty each time you progress!

Give this workout a try, and if you need a backpack, check the one linked below out, I recommend it:

-> Free EVACTEC Tactical Backpack Offer (just cover shipping)

Cheers to your success! –

– Forest and the FVT Team at KettlebellBasics.net