When I started creeping up on the age of 40, I remember thinking:

“I’ll keep training just as hard. I won’t let age be an excuse!”

What I didn’t realize was that while age is definitely NOT an excuse.. it IS also a reality 🙂

Your body DOES change around the age of 40:

• Recovery is slower
• Injuries are harder to heal
• You naturally lose muscle mass with each passing year
• Hormone levels change

… and it turns out that going heavy and hard on the workouts all the time can actually make it MORE DIFFICULT to build strength!

That’s why I recommend you try Time-Volume training. It allows you gain muscle and strength, while taking it easy on your joints, and without having to lift heavy weights.

Today’s 7.5-minute “Time-Volume” KB Squat Challenge will give you a little taste – also be sure to check out the full Time-Volume program HERE.

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NOTE: Do NOT go to failure on any of your reps. The idea is to manage fatigue so that you can maximize training volume.

7.5-minute “Time-Volume” KB Squat Challenge

• Start by doing a set of 3 reps.
• Stop and rest 10 seconds.
• Do another set of 3 reps.
• Stop and rest 10 seconds.
• Keep going, using 3 rep sets and 10 seconds rest until you can’t get 3 reps anymore.

NOTE: You’ll need to pick the right weight – not too light, not too heavy – to get the proper benefit.

• When you hit this point, begin taking 20 SECONDS rest in between your 3 rep sets.
• Keep going using 3 rep sets and 20 seconds rest until you again can’t get 3 reps anymore.
• Then take 30 SECONDS rest in between your 3 rep sets.
• If you have to increase again, go to 40 seconds, and so on.
• Keep going in this fashion until your 7.5 minutes are up.

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Time-volume training is a great way to add strength and muscle, while taking it easy on your joints – because you don’t have to go as heavy to get the same effect. Check out the full course HERE for a complete program that gives you a complete workout plan and framework for working your entire body in this same fashion.

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

In case you missed it, we are currently accepting applications for our KB Fit Over 40 – Custom Training Program.

Everyone is different when it comes to starting fitness level, experience, injury history, etc… and this is why a CUSTOMIZED program – based on all of these factors and more! – is typically going to get a person the best possible results.

However, since we always get requests for a “sample workout” from the program, I wanted to hook you up:

This is a VERY top-level idea of the process we go through to 1) take a client’s individual goals and needs into account 2) turn that into a workout.

This is a KB workout that is designed for my pretend client, “Rich”.

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Rich is:

• 54
• Has several years of training experience under his belt
• Wants to lose about 15 lbs of body fat and gain a bit of lean muscle in the chest, shoulders, and arms
• Wants to reduce pain and avoid injury in the process
• Body is a little beat up from previous injuries / sports

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I would map out several workouts like this each week for Rich… some cardio / conditioning for other days if it fit his goals / schedule… extra stretching / mobility / abs if that fit as well… plus we’d map out a full nutrition plan!… but again, this is a BASIC SAMPLE to give you an idea.

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KB FIT OVER 40 – Sample Custom Workout – “Rich”

1 – Do as many reps as you can of the first exercise in 30 seconds. Rest for 30 seconds. Do as many reps as you can of the second exercise in 30 seconds. Rest for 30 seconds. Repeat for four sets of each move total:

• Double KB RDL
• Turkish sit up (:30 PER SIDE)

Do as many reps as you can of the first exercise in 45 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 45 seconds. Rest for 15 seconds. Repeat for four sets of each move total:

• chin up hold
• modified burpees

Do as many reps as you can of the first exercise in 60 seconds. Rest as little as possible, moving directly to the second exercise. Do as many reps as you can of the second exercise in 60 seconds. Rest as little as possible before moving back to exercise one. Repeat for four sets of each move total:

• kettlebell towel bicep curl
• kettlebell tricep extension

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A CUSTOMIZED kettlebell program – based on starting fitness level, experience, injury history, etc – is typically going to get you the best possible results.

If you’d like to apply for one of my available “KB Fit Over 40” – personalized coaching spots, click the link below now – hurry, these will fill fast!

-> KB Fit Over 40

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Certified Russian Kettlebell Instructor
Certified Personal Trainer
Certifed Performance Enhancement Specialist
Certified Corrective Exercise Specialist
Certified Fitness Nutrition Coach
KettlebellBasics.net
ForestVanceTraining.com

Over the last couple of years, I’ve designed and coached more home workouts than ever before.

One goal that’s particularly tricky to program for in this environment is strength and muscle gain, because to give the body proper stimulus 
to actually adapt and grow takes some skill and creativity when you’re working with minimal equipment and limited time.

I’ve experimented with a LOT of different approaches, but one of the best I keep landing on is called the “3/7” method.

You can see the research behind it linked on this page, but the main idea is that you structure your workouts in a unique way (using ascending reps for each set and specific brief rest intervals etc) that is both backed by research to WORK for increasing muscle and strength, AND does it in a way that maximizes the minimal-equipment / home-workout
set up.

As a nice bonus, it’s also easier on your body and joints than a lot of traditional heavy lifting methods!

Check out this sample workout from the full program:

KB-BW Hybrid Strength Challenge – Sample “3/7” Workout

1 – “3/7” sets – Single Arm KB Press

Start with 3 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 4 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 5 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 6 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 7 reps of single arm kettlebell presses per side. Rest for two to three minutes, then repeat two more times for a total of three rounds.

2 – Do as many reps as you can of the first exercise in 45 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 45 seconds. Rest for 15 seconds. Repeat for four sets of each move total:

• Side-loaded / “suitcase” kettlebell split squat (22.5 sec per side)
• “3 way” push up (wide / narrow / regular)

3 – “3/7” sets – KB goblet squat

Start with 3 KB goblet squats. Rest for 15 seconds. Perform 4 KB goblet squats. Rest for 15 seconds. Perform 5 KB goblet squats. Rest for 15 seconds. Perform 6 KB goblet squats. Rest for 15 seconds. Perform 7 KB goblet squats. Rest for two to three minutes, then repeat two more times for a total of three rounds.

3 – Do as many reps as you can of the first exercise in 60 seconds. Rest as little as possible, moving directly to the second exercise. Do as many reps as you can of the second exercise in 60 seconds. Repeat for four sets of each move total:

• Mountain climber from low plank position
• Skaters

Try one week of the KB/BW Hybrid Strength Challenge for just $1 HERE

Hurry! We start Monday, March 14th 2022.

-Forest and the Team at KettlebellBasics.net

Kettlebell training is a powerful stimulus for burning massive calories.

Sprinting is also one of the most intense conditioning exercises that can cause significant fat loss.

Pair the two together, and you have an INSANE fat loss cocktail to burn more and make faster progress than last time!

I recommend this program to discover how to incorporate a full sprinting routine on top of your kettlebell workouts for maximum fat loss results, in just 16 extra minutes per week:

-> “Anabolic Running”

But first, try this:

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“Forces of Nature” Kettlebell Sprint Workout

:30 KB rack carry right
:15 rest
:30 KB rack carry left
:15 rest
:30 push ups
:15 rest
:30 sprint

Repeat 3 rounds for time

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You’ll be feeling that one, let me know how it goes!

And don’t forget to check out the course at the link below:

-> “Anabolic Running”

It will show you how you can incorporate a full sprinting routine on top of your kettlebell workouts for maximum fat loss results, in just 16 extra minutes per week.

– Forest Vance @ KettlebellBasics.net

Last day to grab KBs for ABS – 2022 on sale with special launch bonuses! Click here to access now:  https://forestvance.lpages.co/kettlebells-for-abs-2022/

Try this sample workout in the style of KBs for ABS – 2022. It won’t solve all of your problems, but with some consistency, abs soon will no longer be one of them ?

KBs for ABS workout – “99 Problems, But Abs Ain’t One”

Do as many reps as you can of the first exercise in 30 seconds. Rest for 15 seconds. Do as many reps as you
can of the second exercise in 30 seconds. Rest for 15 seconds. Repeat in circuit fashion for a total of 3 rounds:

– Inchworm with push up
– KB Turkish sit-up
– single-arm KB farmer carry (:30 per side)
– hanging leg raise OR lying alternating leg drop

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Double your core strength, fix your posture, and FINALLY get a six-pack… with kettlebells! Sale and special launch bonuses end tonight, click here to pick up your copy:  https://forestvance.lpages.co/kettlebells-for-abs-2022/

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

Add this Kettlebells for Abs – 5 min Upper / Lower Burn circuit at the end of your workout, for some extra work on that midsection, OR you can it any time with just a single KB!

This one’s pretty simple, just two different movements. You’ll get through three sets of each exercise, taking as little rest as possible:

– 1/2 get up + floor press – 5 reps per side

– Rotating v-sit / leg lift over KB – 10 reps each way

This is a great Kettlebells for Abs – 5 min Upper / Lower Burn that will help you hit the upper abs, hit the lower abs, and incorporate some great functional movement patterns in there as well, all in about 5 minutes.

Check out my full 28-day Kettlebells for Abs program if you want a done-for-you template to double your core strength, fix your posture, and finally get a six-pack. It’s new and updated for 2022 and is on sale this week here:

https://forestvance.lpages.co/kettlebells-for-abs-2022/

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

The conventional way to train abs is to do thousands of unweighted crunches, bicycles, etc.

But here’s the problem:

This approach doesn’t work!

We need to train the abs like we would any other muscle, using a mix of lower weight and high reps to hit the slow twitch fibers, PLUS some work with heavier weight and lower reps to hit the fast twitch fibers.

We want to pick exercises that allow us to apply the principle of progressive overload, where you gradually increase the weight, frequency, or number of repetitions in your strength training routine…

…and we want to train the abs through different movement patterns (flexion, rotation, extension) so that you get injury-proofing AND balanced asthetic development.

KETTLEBELLS are the perfect way to do ALL of this, using workouts like the one below:

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20-min Kettlebell “Ab Density” Circuit

Complete each exercise for 40 seconds, take 20 seconds of rest between moves. Take 60 seconds rest between rounds.
Complete 4 rounds total:

1 – Half Turkish Get Up to Bridge – Stay on 1 side each round
2 – Plank Kick Through
3 – Hollow Hold With Overhead KB
4 – Plank to Push-up

*Check out my full Kettlebells for Abs program HERE for recommended weights, video exercise breakdowns, and much more

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In conclusion, don’t do a ton of reps of sit ups and crunches with no weight to train your abs.

Instead, train the abs like you would any other bodypart, using a mix of weights and rep ranges, applying the principle of progressive overload, and hitting them through a variety of movement patterns.

Check out my full 28-day Kettlebells for Abs program if you want a done-for-you template to double your core strength, fix your posture, and finally get a six-pack. It’s new and updated for 2022 and is on sale this week here:

-> KBS FOR ABS – 2022

To your continued success!

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