At our Sacramento kettlebell studio, we specialize in what we call “semi private” personal training. The idea is that it’s like personal training – in terms of the attention you get from your trainer and the goal-specific workout – but you’re in a small group with an average of two to four other people.

We have beginner-focused groups, groups where we focus on building maximum strength and muscle… but our most popular group typically ends up being Kettlebell MRT.

Kettlebell MRT involves stacking multiple heavier, compound exercises together to create an oxygen debt.

With this style of training, you end up burning a ton of calories – during the session, AND for the rest of the day – plus you’re able to build lean muscle, all at the same time.

This is NOT HIIT (similar, but HIIT typically does NOT have you using heavier, compound movements).

And this is NOT traditional strength training (DOES typically use heavier lifts, but also typically very little cardio or conditioning involved).

It’s the best of both worlds!

Check out a sample workout, then sign up for my upcoming KB-MRT 28-day Challenge where you can use workouts like this one to get faster results over the summer:

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KB-MRT Boot Camp – Week 1 / Workout 3 (part 1)

Do as many reps as you of each exercise in 45 seconds. Rest for 15 seconds between moves. Do four rounds total:

• KB swings
• Push ups w/ mountain climber at top of each rep
• “Around the world” lunges
• 1 arm KB rows from “SLDL” position (22.5 sec per side)
• X jacks

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This article provided a sample kettlebell metabolic resistance training (MRT) workout. If you liked this workout, sign up for my upcoming 28-day KB MRT Challenge. You’ll get an exact workout plan to follow, videos breaking down each session in detail, a bonus live session with me to kick off the Challenge strong, and much more. Sign up now at the link below:

-> 28-day KB MRT Challenge – Starts Monday, June 6th

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

I am getting cranked up as I put the finishing touches on workouts for the upcoming 28 Day KB MRT Challenge 4.0. It is going to be a fun one!!

Wanted to share a sample from week 1 / workout 1 to give you a little preview.

This one combines an acending ladder with the EMOM format, it’s TOUGH – but you’ll have burned more calories than last time
with this one in around 18 minutes.

Also – applogies, we are little behind schedule on the tech side, but registration for this Challenge should now officially open tomorrow, Wednesday, June 1st:

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28 Day KB MRT Challenge 4.0 – Week 1 / Workout 1

PART 1 – Set your timer for 60 second intervals. At the beginning of the first 60 second interval, perform the number of reps listed of the first exercise in the sequence. Your rest is the time from when you have completed all listed reps, until the next interval starts. Repeat for each exercise in the sequence. Rest for 60 seconds at the end of the sequence, repeat for three rounds total:

• 5 cross-body mountain climber burpees
• 10 one arm KB rows w/ 1 sec pause @ top per side
• 15 triple stop push ups
• 20 (10 per side) alternating reverse lunges – add weight if desired
• 25 kettlebell swings

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The KB MRT Challenge is back, and this time it’s bigger and better than ever. This article provides an overview of the challenge and Week 1’s workout.

To participate in the challenge, stay tuned, a link will be sent out via email. We apologize for the delay in registration; please note that registration will open tomorrow, Wednesday, June 1st.

-Forest and the Team at KettlebellBasics.net

On Memorial Day, we honor the brave men and women who have died while serving in the United States military.

In addition to solemn remembrances and ceremonies, many people also observe Memorial Day with a special workout known as the “Murph”.

The workout was first made popular by the CrossFit community, who perform many workouts created to honor fallen heroes, commonly called the Hero’s WOD (Workout of the Day).

Navy Lieutenant Michael Murphy was killed in action in Afghanistan on June 28th, 2005.

The workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription.

The movie Lone Survivor was released in 2013, which tells the story of Michael Murphy and his men based off the book written by Marcus Luttrell, the lone surviving SEAL from Murphy’s group.

The Murph is now performed by men and women accross the US on Memorial Day as a fundraiser for the LT Michael P. Murphy Memorial Scholarship Foundation, and to honor all those who have served and sacrificed in the line of duty.

The standard “Murph” workout looks like this:

For time:

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

*With a 20 lb Vest or Body Armor

The pull ups, push ups, and air squats can be “partishioned” – the most common strategy is to partition the reps into 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.

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Here is a kettlebell version of Murph to do today, in honor of those who have made the ultimate sacrifice:

For time:

1 mile Run
100 KB swings / snatches (53 lbs men / 35 lbs women)
200 Push-Ups
300 Air Squats
1 mile Run

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If you’re looking for a more beginner / scaled-down version, you can also do:

1/2 mile run
50 KB swings / snatches (53 lbs men / 35 lbs women)
100 push ups (modify to knees / by elevating hands if needed)
150 bodyweight squats
1/2 mile run

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Doing the workout, thinking of, and honoring those who served and sacrificed for our country is the main point.

Take the “Murph” Challenge.

And have a thoughtful Memorial Day.

-Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

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Men and Women in Sacramento – summer Boot Camp workout series, starts Saturday June 11 – sign up here, just 4 spots remain: https://bit.ly/3wRAKCB

Kettlebell Fans Over 40 Everywhere – take the 28-day KB MRT Challenge 4.0 – registration opens Tuesday, May 31st

Dynamic stretching is a form of stretching that is perfect to add to your kettlebell workouts. It consists of gentle, rhythmic movements that are performed in continuous succession. It will warm up your muscles and prepare them for exercise, was well as helping you move more freely and with greater range of motion. Here’s a sample dynamic warm up to try before your next kettlebell workout:

*Pro tip – you can also do this routine on your “off” / non-kettlebell days for some extra stretching, exercise, and calorie burn!

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Kettlebell Dynamic Stretching Routine

1 – KB Goblet squat – 5
2 – Inchworm w/ push up – 5
3 – KB halo – 5 each way
4 – Reverse lunge w/ twist over front leg – 5 per side

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This week, I’ll have more information for you on a new dynamic stretching program. The routine consists of a series of dynamic stretches to improve flexibility and mobility, and is a perfect add-on to your kettlebell routine. Stay tuned!

-Forest Vance
Certified Kettlebell Instructor
Over 40 Specialist
KettlebellBasics.net

Kettlebells are often thought of as a tool used mainly by Crossfitters or bodybuilders.

However, as we age, our muscles and bones lose mass and strength, which is where kettlebells can come into play.

In fact, kettlebell training can help fight the effects of aging and even prevent diseases such as arthritis, diabetes, and heart disease.

Kettlebells are also great for improving balance and coordination.

One KEY though is knowing how to put together a workout specifically for these goals. I do NOT recommend picking a random kettlebell routine off the internet and going for it. You need to have specific parts of your workout designed with things like:

• Flexiblity / mobility / improved movement
• Balance
• Direct core work
• A balanced strength routine for all muscle groups and movement patterns
• Modifications ready to account for common injuries or strength deficiencies

This is exactly what we do in Lifetime Kettlebell Fitness, my complete Kettlebell course for people over 50!

Here is a sample workout from the program:

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Kettlebell Workout for Over 50 – Free Sample

Warm Up

– Box Squat – 10-15 repetitions
– Hamstring/Hip Flexor Stretch Combo

Perform these two exercises back-to-back without rest; repeat the pair of warm-up movements twice without rest

Workout

– swing progression (sumo deadlift – 1/2 swing – full swing)
– 15-20– ‘Active Rest’- :30
– ½ OR foot sweep Turkish get up – 3 reps each side
– ‘Active Rest’- :30

Continue this sequence non-stop for 18 minutes

Cool Down

• 5 minutes of static stretching – tight muscle groups only

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Kettlebells are a great fitness tool for people over 50.

They provide a great workout, and they are not as hard on the joints as traditional weightlifting exercises.

This article provides a sample workout to help you get to get started with kettlebells, and stay fit well into your golden years.

For a complete six week training plan specifically for people over 50, stay tuned for my new-and-updated-for-2022 Lifetime Kettlebell Fitness course, which goes on sale later this week!

-Forest Vance
Master of Science, Human Movement
Kettlebell Expert
KettlebellBasics.net

Everyone at the studio this time of year is asking for MORE ABS in the workouts, because summer is right around the corner!..

…so, we’re adding more sequences like the one I’m sharing today to the daily routine.

Try this to burn more body fat and get a stronger core than last time:

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KBs for Abs Workout – “Show and Improve”

Do 3-5 rounds (depending on fitness level), rest as little as possible between exercises:

1 – Bear plank w/ KB drag – 5 per side
2 – KB swing – 15
3 – Side plank w/ leg lift – 5 per side
4 – KB swing – 15 reps

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LAST CALL – join the 28-day KB Training Camp Challenge and make that last push to get in shape for summer – officially starts TODAY, Monday, May 9th 2022 -> https://forestvance.lpages.co/28-day-kettlebell-training-camp-challenge-v2/

-Forest and the team @ KettlebellBasics.net

Last summer, we put together a special “training camp” outdoor workout series.

Designed to build participants conditioning and test their will, we did calisthenics, running / sprinting, and more.

We even mixed in some kettlebell training to take results to the next level!

After you are done with workouts like this, though you’re going to be totally SPENT… you’re also going to feel great, because you’ve pushed yourself harder than you thought you could.

Plus, you’re going to build more cardio and burn more fat than last time.

Give this Kettlebell Gridiron Gut-Buster Workout a try, then sign up for our upcoming 28-day Kettlebell Training Camp Challenge:

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Kettlebell Gridiron Gut-Buster Workout

1 – Set up two cones about 40 yards apart.

2 – Start at one of the cones and perform 10 kettlebell swings.

3 – Immediately following the swings, run / sprint to the other cone.

4 – Upon reaching the cone, perform 10 push ups with a shoulder tap (alternate sides each rep).

5 – Continue to run / sprint back and forth between the cones, performning the following exercises:

— Run / sprint followed by 10 single arm KB rows per side
— Run / sprint followed by 10 bodyweight split squats per side
— Run / sprint followed by 5 burpees

7 – Rest approx two minutes and repeat two more times for a total of three rounds.

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Give this Kettlebell Gridiron Gut-Buster Workout a try, then sign up for our upcoming 28-day Kettlebell Training Camp Challenge at the link below:

-> 28-day Kettlebell Training Camp Challenge

Cheers to old-school training methods for new-school results!

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com