The kettlebell challenge workout for this week is “Metamorphosis.” This workout is designed to challenge your entire body and help you build strength, endurance, and power.

This workout consists of 2 rounds of the following exercises:

• 30 Jumping Jacks
• 10 Burpees
• 30 High Knees
• 30 One Arm KB Rows (15 per side)
• 30 Jumping Jacks
• 8 Alternating Reverse KB Lunges (8 per side)
• 30 High Knees
• 10 One-Arm Kettlebell Swings (10 per side)
• 30 Jumping Jacks
• 30 KB Goblet Squats

If you enjoyed this kettlebell challenge workout, be sure to check out my “300” Kettlebell Challenge course. This course is guaranteed to help you get a ripped Spartan body and unleash your inner warrior, all in just 28 days. To get started, simply click the link below for a free sample week of the course:

-> 28-day “300” KB Challenge – Free Sample Week

Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

Mark Wahlberg is 51, and he looks super fit and healthy on and off camera. This got me thinking, does Mark Wahlberg use kettlebells in his workouts?

I did some digging online, and it looks like the answer is YES!

According to an article where they interviewed his long-time trainer Brian Nguyen:

Mark Wahlberg was squatting and benching heavy and pumping up big time for his role in Pain & Gain, where he played a bodybuilding criminal.

Apparently, he then only had four weeks in between finishing Pain & Gain and starting on Lone Survivor, where he had to actually drop weight and build functional strength, mobility, etc for marine training, which involved a lot of functional work, going up and down hills, etc.

So – when he trained for functional fitness and mobility – which, if you’re reading my email newsletter, is probably more like YOU want to train! – accoring to his trainer, he was doing bodyweight movements and kettlebells.

If you’re looking to get functional fitness, mobility, and send your conditioning levels sky-high like Mark Wahlberg, you should join my upcoming 28-day Kettlebell Challenge. Just follow the link below to sign up:

-> 28-day KB Basics Conditioning Challenge

I hope this article inspires you to get moving and working towards your goals!

-Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

Kettlebells are a great way to get your heart rate up without putting too much stress on your joints. They are also an effective way to build strength and endurance. And best of all, you can get a great workout in just 15 minutes.

If you’re looking for a low-impact cardio workout that will leave you feeling sweaty and satisfied, then don’t be fooled by this 15-minute low-impact KB workout!

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15-Minute Low-Impact KB Cardio Workout

Do as many reps as you can of each exercise in 40 seconds. Take 20 seconds of rest between moves. Take 1 minute of rest between rounds. Do 2 rounds total:

• two hand KB Swings
• Bulgarian Split Squat (20 seconds per side)
• Single arm KB swings (20 seconds per side)
• Elevated Pushups (20 seconds per side)
• Hand to Hand KB swings

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While this 15-minute low-impact workout is a great way to get started with kettlebells, it’s just a taste of what you can accomplish with this type of workout.

For best results, try the full 28-day Kettlebell Basics Conditioning Challenge!

You’ll improve your cardio by up to 15-20% in just 28 days using a couple of kettlebells and three to four, twenty to thirty minute workouts each week.

Click the link to learn more and try the first week for just $1:

-> 28-day KB Basics Conditioning Challenge

-Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

You’ve probably been taught to lift weights using slow, controlled motions, focusing on muscles and time-under-tension—and that’s a good thing!

But if you want to train for power, you need to let your body move fast.

Strength is the ability to move a load, and power is the ability to move that load quickly—and it’s an important quality to have as we age, because it impacts our reflexes, our balance, and our ability to avoid falls.

One of the best ways to train for power is with kettlebells. They’re challenging, and they’re more advanced for older individuals, but kettlebells are also worth taking the time to learn.

Explosive kettlebell moves, like swings, have to happen fast. Every swing rep challenges your glutes and hamstrings to explosively contract, and in doing so, you’re teaching your body to generate the power it absolutely must learn to generate.

If you want to learn how to swing properly and effectively, check out Lifetime Kettlebell Fitness:

-> Lifetime Kettlebell Fitness 2.0

It comes with a copy of my Kettlebell Basics workshop videos, so you’ll learn how to do all of the essential kettlebell moves – swings, cleans, snatches, Turkish Get Ups and more – with safe and solid form.

Plus, you’ll get two whole kettlebell-based training plans designed to help you stay pain-free while doing what you love, eliminate the effects of aging, and feel 20 years younger.

Grab your copy now at the link below while it’s on sale this week:

-> Lifetime Kettlebell Fitness 2.0

– Forest Vance, Master of Science in Human Movement, Certified Corrective Exercise Specialist, KettlebellBasics.net

Kettlebells are a great way to build muscle and improve your cardiovascular health.

They’re also perfect for people of all ages and fitness levels!

Today I’m going to give you a 15-minute kettlebell workout that’s perfect for people over 50. This workout will help you build muscle, improve your balance, and increase your flexibility.

So what are you waiting for? Grab a kettlebell and let’s get started!

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15-Minute Kettlebell Workout For Over 50’s [free sample] – from Lifetime Kettlebell Fitness 2.0

Do as many reps as you can of each exercise in 30 seconds. Take 30 seconds of rest between moves. Take 1 minute of rest between rounds. Do 3 rounds total:

• Two hand KB Swings
• 1 + 1/2 Split Squat (30 seconds per side)
• Single arm KB swings (15 seconds per side)
• T push ups
• Hand-to-Hand / DARC KB swings

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You might not believe me, but I think we can keep training hard, even as we as we age! We just have to be a little smarted about it. Because if we work out the exact same way we did when we were 20 years old, it could be
a recipe for disaster. We need to take things into consideration like:

• Proper form
• Work-rest ratio
• Balancing work to all muscle groups for the day / week / month
• Overall workout volume

And more!

Today’s workout is a good example of how to incorporate all of these things so that you can improve your ability to do what you love, eliminate the pain of getting older, and feel up to 20 years younger! If you like it, also be sure to check out the full Lifetime Kettlebell Fitness 2.0 plan – it’s on sale this week:

-> Lifetime Kettlebell Fitness 2.0

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

If you are over 50, you may have thought that your days of intense workouts are behind you. However, that doesn’t have to be the case! There are plenty of ways to stay in shape and stay healthy as you age.

Lifetime Kettlebell is a great workout for 50+ adults. It is a low-impact workout that can help you stay in shape and maintain your health. The best part about Lifetime Kettlebell is that it is a workout that you can do at your own pace. You can either do it at a moderate pace to get a great workout, or you can do it at a high intensity to really get your heart rate up.

No matter what your fitness level, Lifetime Kettlebell is a great workout for you!

Check out this sample routine from the course:

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Lifetime Kettlebell – The Best Workout For 50+ Adults – Sample Workout

A – Single-Arm KB Swings – Every minute, on the minute, for 5 minutes, do 5 reps per side

B – Tri-Set – 4 rounds:

1 arm KB press – 5 per side
mountain climbers – 10 per side
towel Bicep curl w kettlebell – 15

C – Finisher – 55 on / 5 seconds rest / 3 rounds:

jog in place / high knees
Plank with alternate leg lift
skater hop (take out hop if lower impact is desired)
single arm Bent over KB row (22.5 secs per side)

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If you enjoyed this free sample of my Lifetime Kettlebell Fitness program, stay tuned for the new and updated version coming out later this week! This program is the best workout for 50+ adults, and it will help you stay in shape and improve your overall health. Thanks for reading, and I hope you enjoy the course!

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

Another great thing about working out at home is that you can’t forget things that are key to getting a good workout! 😉

Are you looking for a quick, effective workout that you can do at home? If so, then you’re in luck! This 20-minute kettlebell workout is perfect for busy people who want to get a workout in without having to go to the gym.

All you need is a kettlebell and a timer. Be sure to warm up before you start this workout, and cool down afterward. I hope you enjoy it!

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Quick 20-Minute Kettlebell Workout You Can Do At Home

Do two rounds of the circuit below. Get as many reps as you can of each exercise in 45 seconds. Rest for 15 seconds between moves. Rest for 1-2 minutes between rounds:

– Two Hand KB Swing
– Plank Hold
– KB Rack Reverse Lunge (30 sec per side)
– Floor Stick Up
– Squat Thrust
– Hand to Hand KB Swing
– Bird Dog Plank
– KB Clean to Reverse Lunge (30 sec per side)
– Floor Stick Up w/ Towel
– Burpees

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If lack of time is a problem when it comes to getting in consistent workouts and ultimately reaching your fitness goals, we are going to SMASH that with your new kettlebell routine!

I can build you a personalized kettlebell plan that accounts for the amount of time YOU have available (we can start with as little as three 20-30 minute sessions per week).

I’ll also coach you through the nutrition changes you need to make, as well as the lifestyle habits you need to change so that you can:

1 – Learn the basics of safe and effective KB training
2 – Gain strength and lean muscle
3 – Lose up to 12 percent of your bodyweight in 12 weeks

Stay tuned, I’ll be accepting applications for personalized coaching with me later this week!

– Forest