Did you know that you can gain strength and muscle, WITHOUT having to lift heavier weights?

The Slow-Twitch X-haustion (S-T-X) Protocol is a radical departure from the way you’ve probably been training… but that’s a good thing!

If you’re stuck at a plateau, you also need to switch it up to spark growth.

I recommend you check out the full program HERE, but I wanted to give you an idea of how it’s set up:

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Slow-Twitch X-haustion (S-T-X) Protocol

1 – Pick a weight with which you can get 20-25 reps, and go to failure.

2 – Rest 35 seconds.

3 – Add enough weight to limit your second set to around 8 reps, and go to failure.

4 – Rest 10 seconds.

5 – Using the same weight, go to failure one last time.

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Example workout, using kettlebell squats:

1 – Pick a weight with which you can get 20-25 reps – let’s say 24k / 53lbs for example’s sake!

2 – Crank out 22 reps

3 – Rest 35 seconds.

4 – Bop up to your 32k / 70lbs kettlebell for your second set

5 – Crank out 8 reps (those legs are BURNING now!!)

6 – Rest 10 seconds.

5 – Using 32k / 70lbs again, crank out another 5 or so reps to failure.

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You can see how this would really burn out those legs – but the key is that you also get a stimulus that will help you gain strength / muscle, by using the unique slow-twitch pre-exhaust technique so that you do NOT have to use mega poundages to do it.

There is much more science behind the methods, the creators of the program do a much better job breaking it down that I did, see all the details and pick up a copy of the program at the link below:

-> Gain strength and muscle, WITHOUT having to lift heavier weight

Here’s to making more injury-free GAINZ!

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

Are you looking for a workout that will burn you to a crisp? Then look no further than this kettlebell complex + circuit workout.

This workout is perfect for those who are looking for a challenge and are not afraid of a little (or a lot) of sweat!

BTW – is workout #13 from kettlebell boot camp workouts.

You’ll get 19 more like this in the main program, plus 20 more in the CORE Kettlebell Challenge that you get as a free bonus, plus dozens more ideas for warm ups, finishers, and more.

Get it now at the link below, the sale ends tomorrow:

-> KB Boot Camp Workouts – 2022 plus bonuses)

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What are you waiting for? Grab a kettlebell and get ready to sweat!

Kettlebell Complex + Circuit Workout That Will Burn You To A Crisp

WARM UP / PART 1 – Do two rounds of the circuit below, using light weights, resting minimally between exercises:

– 10 KB horn grab cleans
– 5 single arm KB bent rows per side w/ pause at top
– :30 plank hold

PART 2 – Get as many reps as you can of each move / sequence in one minute. Running clock, NO REST between moves, your rest is just the time it takes you to go from one exercise to the next. Rest for one minute between rounds, do three to five rounds total:

— KB complex: 3 KB press L/R – 4 rack squat squat L/R – 5 1 arm swing L/R; repeat
— Burpees (any style)
— Alternating KB reverse lunges
— Shuttle Sprint or Jump jacks

FINISHER / PART 3 – Get with a partner. BETWEEN THE TWO OF YOU, get through the sequence below as fast as you can. Also, stop at the top of each minute
and everyone completes 3 burpees!

— 50 KB squat to overhead press
— 100 box step ups
— 150 two hand kettlebell swings

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This is workout #13 from kettlebell boot camp workouts.

You’ll get 19 more like this in the main program, plus 20 more in the CORE Kettlebell Challenge that you get as a free bonus, plus dozens more ideas for warm ups, finishers, and more.

Get it now at the link below, the sale ends tomorrow:

-> KB Boot Camp Workouts – 2022 plus bonuses)

-Forest Vance
Master of Science, Human Movement
SFG-Certified Kettlebell Instructor
Owner, FVT Personal Training (gym in Sacramento, CA)
Owner, KettlebellBasics.net (online / worldwide)

When it comes to kettlebell workouts, there are a lot of options out there. You can do them for time, for reps, for weight, or for any number of other variables. In my new-and-updated-for-2022 Kettlebell Boot Camp Workouts course, I use all of these variables and more in your done-for-you, pre-written, copy-and-paste kettlebell workouts to be sure that your clients get amazing results doing them, have fun, and refer all their friends!

A chipper workout is a type of workout where you complete a large number of repetitions of several exercises, one after the other, with little to no rest in between.

Chipper workouts are typically quite challenging, but they can be a lot of fun too!

The perfect recipe for your kettlebell boot camp 🙂

Give this one a try, then be sure to pick up a copy of my new-and-updated-for-2022 Kettlebell Boot Camp Workouts course when it drops later this week:

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Kettlebell Boot Camp “Chipper” Workout

Do three rounds of:

• 30 box step ups – share box with partner and alternate
• 10 burpees, on the minute, every minute, for 3 minutes (30 total)
• 10 goblet squats, on the minute, every minute, for 3 minutes (30 total) (recommend weight 12-16k W – 24k M)
• See saw press – 2 sets of 15 (30 total)
• Recline rows – 1 set of 30
• Walking lunges – 1 set of 30 (15 per leg)
• Hanging leg raise – 3 sets of 10, alternate with partner, you-go-I-go
• 30 jumping jacks

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If you enjoyed this Kettlebell Boot Camp “Chipper” Workout, stay tuned! My new Kettlebell Boot Camp Workouts course, designed specifically for trainers, coaches, and hardcore KB fans, will be released later this week. You won’t want to miss it!

-Forest Vance
Master of Science, Human Movement
SFG-Certified Kettlebell Instructor
Owner, FVT Personal Training (gym in Sacramento, CA)
Owner, KettlebellBasics.net (online / worldwide)

I’ve been personal training for almost 20 years, and when I first started, I thought I was going to love every minute of it.

I mean, what’s not to love? You to wear gym clothes and work out all day!

But, like any other job, there are parts of it that are actually work. One of the things I came to strongly dislike was programming workouts. It would take me so much time to write workout plans for all my clients!!

Obviously, this was before I came up with systems and plans to make it a lot easier on myself. I’ve written thousands of client workouts over the years, and I’ve developed systems in the process. Now, I have a system where I can put together a top-quality training session in a matter of minutes. I typically go to my library of workouts to either grab one straight-away, or use one to model and tweak a bit as needed for the specific client / purposes / etc.

A “done-for-you” library of kettlebell boot camp workouts is exactly what I’m going to give you with my brand new Kettlebell Boot Camp Workouts program! It’s going to be YOUR personal library of kettlebell workouts, designed so that you can use them with your clients. Take this one for example:

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“Done-For-You” Kettlebell Bootcamp Workout for Trainers + Coaches

(start with 5-10 minutes of dynamic warm up)

PART 1 – ½ the group performs KB single leg deadlift for 5 reps per side. During that time, the other ½ of the group performs HardStyle push ups. Rest for :15 and switch. Alternate back and forth and get as many rounds as you can in 6 minutes.

PART 2 – ½ the group performs kettlebell rack squats for 8 reps on each side. During that time, the other ½ of the group performs recline rows. Rest for :15 and switch. Alternate back and forth and get as many rounds as you can in 8 minutes.

PART 3 – Perform kettlebell single carries for :30 on each side (1st two rounds) / :60 goblet carries (2nd two rounds). Rest for :15. Perform plank variation of trainer’s choice for :30. Rest for :15. Repeat for 4 rounds total.

PART 4 – Set your timer to go off every :30. Perform 5 burpees at the top of each interval. Rest is from the time the 5 reps are complete until the next interval starts. Repeat for 6 rounds total.

(finish with 3-5 mins of stretching + cool-down)

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If you enjoyed this sample kettlebell boot camp workout, then you’ll love my new-and-updated-for-2022 Kettlebell Boot Camp Workouts program! This program is packed with MANY more challenging workouts you can use with your clients to get better results and referring all their friends. Be sure to check it out when it drops later this week.

-Forest Vance
Master of Science, Human Movement
SFG-Certified Kettlebell Instructor
Owner, FVT Personal Training (gym in Sacramento, CA)
Owner, KettlebellBasics.net (online / worldwide)

I used isometrics when I was rehabbing from various football injuries.

From the time I retired from football in the mid-2000’s until a few years ago, I forgot about isometrics.

But now that I am getting older and exploring things like Yoga and other ways to get stronger and improve recovery, isometrics are back in the picture!

They really work to enhance recovery and provide a workout that is easier on your body but still gets results.

Try this sample workout, then pick up the full IsometricsFit program for just $9 using this special discount link -> IsometricsFit

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10-Minute Kettlebell + Isometrics Finisher

Do 4 rounds for time of:

— 5 KB box goblet step ups
— 5 one arm KB swings / KB high pulls / KB snatches per side
— :30 bodyweight / weighted iso squat hold

Watch the video that shows you how to do this workout here -> https://youtu.be/_ww9MQSHzT8

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So there you have it. A 10-minute kettlebells + isometrics finisher that will leave you feeling strong and powerful. Give it a try and see for yourself. And if you’re looking for more, be sure to check out the full program at the link below:

-> IsometricsFit

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

Well, we moved into our new house this last weekend and it was a success! Life is a little discombobulated right now but it will be worth it in the end 🙂

One of the things about moving is that you have to find so many new things! One of them is typically a new place to work out UNLESS you have some kettlebells and you can work out at home! Not to mention, the time a person saves from having to get in the car, drive to the gym, etc.

If you want to see the power of this for yourself, try the KB workout below, then sign up for the 28-day Upper/Lower KB Shred Challenge that starts today:

-> 28-day Upper/Lower KB Shred Challenge – Starts Today, August 1st, 2022 – Sign Up Now

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Set your timer for 20 minutes. Start with 2 reps of the first exercise. Move on to the second exercise and complete 2 reps. Move to the third exercise and complete 2 reps. Repeat for each exercise in the sequence. When you are done, go back to exercise one and complete 4 reps. Move on to the second exercise and complete 4 reps. Repeat for each exercise in the sequence. When you are done, go back to the top and complete 6 reps of each move. Keep progressing through the sequence, adding two reps to each exercise on each round (8,10,12, etc) until you run out of time:

• KB squat cleans
• Un-even push ups (switch sides each rep)
• Side-to-side lunges (reps are per side)
• 1 arm KB row from SLDL position (reps are per side)
• Down-ups

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You can see for yourself just how effective kettlebell workouts can be by trying this KB workout. Then, if you really want to challenge yourself, sign up for the 28-day Upper/Lower KB Shred Challenge that starts today at the link below. You’ll be so glad you did:

-> 28-day Upper/Lower KB Shred Challenge – Starts Today, August 1st, 2022 – Sign Up Now

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

If you’re looking for a upper body workout that will leave you feeling sore for days, this is the workout for you!

This kettlebell workout is brutal, and it’s not for the faint of heart.

But if you’re up for the challenge, you’ll be rewarded with a killer workout that will leave your arms and shoulders looking shredded!

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Free Sample – 28 DAY KB UPPER / LOWER SPLIT CHALLENGE – Week 1 / Workout 2

PART 1 – Perform 1 KB clean and press per side. Without rest, perform 2 KB clean and presses per side. Without rest, perform 3 KB clean and presses per side. Without rest, perform 4 KB clean and presses per side. Rest approx 60 seconds and repeat two more times for a total of 3 ladder climbs / rounds.

PART 2 – Perform 5 double burpees. Without rest, perform 12 1 arm KB rows per side. Repeat for 4 sets of each exercise total.

PART 3 – Perform 8 KB figure 8 to holds per side. Without rest, perform 12 close-grip push ups. Repeat for 4 sets of each exercise total.

PART 4 – PART 4 – Finish with 10 minutes of jogging / biking / rowing / any cardio of your choice at 60%-70% of your MHR. Every 2 minutes, stop and do a low “alligator” hold for :30, then resume!

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Don’t say I didn’t warn you. This could be one of the toughest upper body kettlebell workouts you’ll ever do.

But if you’re a real masochist, you should attempt the full 28-day Upper / Lower Kettlebell Shred Challenge. You’ll do workouts like this for a full month. Details and sign up now at the link below:

-> 28-day Kettlebell Upper / Lower Split Challenge

Good luck – you’re going to need it 🙂

-Forest Vance
KettlebellBasics.net

Most of the kettlebell workouts I do are full body, which means they work all your muscle groups in one session.

That’s super efficient when you’re trying to lose fat, but it also comes with a downside.

When your body gets used to a type of training, it adapts and stops making progress. You have to keep mixing things up to keep moving forward!

This is why we’re going with an “Upper / Lower KB Shred” theme for our next kettlebell Challenge. The workouts will still be fast-paced, and you’ll still burn a ton of calories, but we’ll also incorporate the classic upper body / lower body split, so that you can change things up and gain even more strength and muscle than last time!

Here’s a quick sample Lower Body + Abs KB Shred Workout to give you a little taste:

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Lower Body + Abs KB Shred Workout

PART 1 – Set your timer to go off every 45 seconds. At the top of each interval, perform 15 KB swings, going as heavy as you can with good form. Your rest is from the time you’re finished with your set and the next interval starts. Repeat for four rounds total.

PART 2 – Perform 10 KB goblet squats. Without rest, perform 10 hanging leg raises (or 10 alternating leg drops if you don’t have a pull up bar). Repeat for four sets of each exercise total.

PART 3 – Perform 3 1/4 Turkish get ups per side. Without rest, perform 8 KB suitcase step ups per side (or 8 kettlebell suitcase lunge if you don’t have a step). Repeat for four sets of each exercise total.

PART 4 – Finish with 10 minutes of jogging / biking / rowing / any cardio of your choice at 60%-70% of your MHR.

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If you enjoyed this workout, you’ll love my upcoming 28-day Kettlebell Upper-Lower Shred Challenge. This challenge is designed to help you build strength, shred fat, and take your kettlebell fitness to the next level. Stay tuned, registration for the challenge opens tomorrow!

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com