Want to get those abs into shape for summer? Kettlebells are one of the best ways to do it. 

Try this sample workout from my Kettlebells for Abs program. It’s called “Legends” for two reasons:

1 – We incorporate “legendary” kettlebell and bodyweight moves like Turkish get ups, planks, and hollow holds
2 – Do workouts like this regularly, and you’ll be well on your way to that “legendary” set of abs sooner than you think!

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Kettlebells for Abs – Sample Workout: “Legends”

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 -Stay on 1 side each round (Women:12k+, Men: 20k+)
2 – Rotating Side Plank
3 – Hollow Hold With Overhead KB (Women:12k+, Men: 20k+)
4 – Plank w/Reach Out

*Video exercise descriptions / breakdowns are available in the full Kettlebells for Abs program

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Kettlebells are one of the best tools around for both strengthening abs AND burning belly fat, all at the same time. 

My Kettlebells for Abs program is new and updated for 2022, and it can be done as a stand-alone workout, OR added on to your existing training plan. 

Stay tuned, it’s going on sale later this week!

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

You are going to love putting your partner to the test with this YGIG – Valentine’s Kettlebell Partner WOD! 

Workouts like this are also a great way to bond with that special someone in your life.

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YGIG – Valentine’s Kettlebell Partner WOD

Person one completes all reps of exercise one while person two rests. 

Then, person two complete all reps of exercise one while person one rests.

Repeat exercises two and three in the same fashion / style.

Go back to exercise one and get as many rounds as you can of the sequence in 15 minutes:

– 3 one arm KB swings (beginner) OR 3 KB snatches per side (intermediate / advanced)
– 6 burpees (beginner) OR 6 side-to-side burpees (intermediate / advanced)
– 9 bodyweight squats OR 9 KB goblet squats (intermediate / advanced) 

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If you liked this workout, grab a friend and sign up for the 28-day KB-ISO Challenge! You’ll get a complete training plan you can do together. Info and sign up here (hurry, we officiallys start today, Monday, February 14th) -> https://forestvance.lpages.co/28-day-kb-iso-challenge/

– Forest and the Team at KettlebellBasics.net

Follow along with me today and try this new 10-minute kettlebells + isometrics finisher!

All you’ll need is a plyo box (ideal, but not required) and a KB or two.

10-Minute Kettlebells + Isometrics Finisher

Do 4 rounds for time of:

— 5 KB box goblet step ups (see video for progressions)

— 5 one arm KB swings / KB high pulls / KB snatches per side (see video for progressions)

— :30 bodyweight / weighted iso squat hold (see video for progressions)

If you liked this video, your next step is easy – try my 28-day KB-ISO Challenge – we start Monday, February 14th:

-> 28-day KB-ISO Challenge – try one week for $1

And here’s to your continued success! –

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

Check out this sample workout from our upcoming 28-day KB-ISO Challenge!

We’re going to combine the fat-shredding, lean-muscle-building, cardio-cranking benefits of kettlebells with isometrics!…

…so that you can gain even more strength, endurance, and stabilization…

…all while enhancing recovery and preserving your joints:

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KB-ISO Challenge – Week 1 / Day 1 (sample workout)

PART 1 – Do as many reps as you can of exercise 1 in 45 seconds. Rest for 15 seconds. Do as many reps as you can of exercise 2 in 45 seconds. Rest for 15 seconds. Repeat for three rounds total (10 mins):

— Single OR Double KB squat
— ISO – side plank (22.5 sec per side)

PART 2 – Do as many rounds as you can of the circuit below in 7 minutes:

— 5 KB goblet step ups OR 5 alternating KB goblet lunges
— 10 squat jumps
— 15 two hand KB swings
— :30 ISO – lunge hold per side (do at least one set of each – bottom / middle / top of of lunge)

PART 3 – Do as many rounds as you can of the circuit below in 7 minutes (10 mins)

— 15 double KB floor press
— 15 recline rows OR 8 one arm KB rows per side
— 5 burpees
— :30 ISO – push up hold (do at least one set of each – bottom / middle / top of of push up)

*Check out the full program HERE for video breakdowns / demos of each move

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If you want faster results in less time, sign up for my upcoming 28-day KB-ISO Challenge now at the link below:

-> 28-day KB-ISO Challenge

Look forward to working with you! –

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

Kettlebells burn fat, build lean muscle, and crank your cardio. 
Isometrics help with stabilization, recovery, and require zero equipment.

It’s like a match made in heaven! 🙂

That’s why we’re doing a 28-day “Kettlebell-Iso” Challenge, and registration opens February 8th.

Stay tuned!

While you wait, try this sample workout:

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Kettlebell-Iso Challenge (sample workout)

CIRCUIT #1 – Complete 3 rounds of the circuit below. Rest 30 seconds between exercises. Rest approx 45 seconds between rounds:

1 – KB Goblet Squat – 10 + Bodyweight Squat Hold – 20 seconds
2 – KB Push Press w/ 4 second Eccentric Lower – 5 each side
3 – Hand to Hand KB Swing – 10 each side

CIRCUIT #2 – Complete 3 rounds of the circuit below. Rest approx 30 seconds between rounds.

1 – Superman Push-Ups + Holds (no rest between transitions)
Bottom of Push-Up Hold – 30 seconds
Superman Push-ups – 10 total

2 – Eccentric Mixed Grip Pull-ups, 5 count lower – 4 each side 
OR Recline
Rows – 15 
OR KB Rows – 10
(only rest long enough to transition)

3 – Towel KB Biceps Curls – 15 

FINISHER – Complete exercise A and B back-to-back without rest. Rest 30 seconds before moving to the next set of exercises. Rest 45 seconds between rounds. Complete 3 rounds:

1A – Mountain Climbers – 30 seconds
1B – Box Plank Row – 30 seconds
2A – Plank to Push-up Burpees – 30 seconds
2B – Hollow Hold – 30 seconds

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If you liked this workout, stay tuned! Registration for the 28-day “Kettlebell-Iso” Challenge opens tomorrow, February 8th, 2022.

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

3 tips for a better Kettlebell One Arm Swing:

1 – Set up like you’re doing a two hand swing

2 – Think of it like an anti-rotational exercise

3 – The kettlebell should be slightly off-center as it swings down and back

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New and Updated for 2022 – Get one week of my “300” Kettlebell Challenge workouts – 100% free! – https://bit.ly/300kb2free

You’ll unleash your inner warrior and build a Spartan body, in about 20 minutes with a single kettlebell. Click the link for instant access! – https://bit.ly/300kb2free

For those looking to test their strength, kettlebell form, mental capacity, and lungs… I dare them to take this test.

You’ll do a strength (and overall fitness) test at the beginning of the 28 day program – a special 300 rep kettlebell workout.

It gives you a great, measurable starting point. It also helps you set goals for the end.

Then, for the main program program, you do workouts that will help you do better at that original “benchmark” training session – and at the same time, help you with things like:

– Losing fat
– Gaining lean muscle
– Strengthening your core
– Getting more flexible
– Improving overall performance

We even do a different 300 – rep kettlebell workout every week just for fun, and so that you can see your fitness improving along the way – like this:

300 Kettlebell Challenge 2.0 – Week 1 “Benchmark” Sample Workout

*Find the demo vids with full exercise breakdowns in the full program HERE

Do the sequence of exercise below as fast as possible. Make note of weights used. Time yourself. We’ll repeat this workout again in week 4, so be sure to record your performance so that you can see how you improve!

– 20 two hand KB swings
– 20 regular push ups
– 10 split squats per side
– 10 1 arm KB rows per side
– 20 jumping jacks
– 10 one hand KB swings per side
– 20 close grip push ups
– 10 alternating reverse lunges per side
– 10 palms facing away 1 arm KB rows per side
– 20 X jacks
– 20 hand to hand KB swings (10 per side)
– 20 wide grip push ups
– 10 alternating front lunges per side
– 10 palms facing towards 1 arm KB rows per side
– 20 seal jacks
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I dare you to take this test… and I look forward to hearing about how you do!

To your continued success –

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

“Okay Forest, I’m ready!

I want to get ripped and unleash my inner warrior with your “300” Kettlebell Challenge.

What’s next?”

Glad you asked 🙂

Check out this “300” kettlebell – style workout to get an idea of what you’ll be working on over the next 28 days:

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“300” Kettlebell Challenge 2.0 – Sample Workout

*Find exercise demos / breakdowns in the full program HERE

PART 1 (90 reps total) – STRAIGHT SETS – Perform the prescribed number of reps of the first exercise listed below. Rest for 30 seconds. Repeat three times WITHOUT moving on the next exercise in the sequence. Rest for 60 seconds after you finish the round, then repeat two more times for a total of three rounds:

• 5 one hand KB swings per side
• 5 one arm KB presses per side
• 5 lateral KB lunges per side (alternate legs each rep)

PART 2 (90 reps total) – AFAP (as fast as possible) – Complete three rounds of the pair of exercises below as fast as possible. Alternate back and forth between exercises:

• 10 1-arm KB rows per side
• 10 spider climbs (5 per side) (alternate legs each rep)

PART 3 (120 reps total) – EMOM (every minute on the minute) – Set your timer to go off every 60 seconds. At the top of each minute, perform the prescribed number of reps of exercise one. Your rest is the time between when you finish your set and the next minute starts. Move on to the next exercise in the sequence and repeat. Continue in the same fashion through four rounds of the circuit total: 

• 5 burpees
• 5 side plank hold with leg raise per side
• 15 prone skydivers (hold for one second at top of each rep)

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This workout is CHALLENGING – you’re moving at a fast pace and getting a good amount of work done (300 total reps!) in a short amount of time…

…it’s EFFECTIVE – we use various methods like straight sets, AFAP, and EMOM throughout the workout so that you can add strength, build lean muscle, and improve your conditioning…

…and it’s FUN! Give it a try and see! 😉

Click here to pick up a copy of my complete “300” Kettlebell Challenge 2.0, it’s new and updated for 2022 and on sale this week.

…and here’s to your continued success!

-Forest and the Team at KettlebellBasics.net

We have an ALL NEW version of my “300” Kettlebell Challenge program dropping later this week!

You’ll have a BRAND NEW way to unleash your inner warrior and build a Spartan body, in about 20 minutes per day with a single kettlebell.

Stay tuned!

In the meantime, check out this sample workout from the program.

– Forest and the FVT Team

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“300” – 28 Day KB Challenge – *BENCHMARK WORKOUT*

Note: Be sure to record the weight used for each move and the total time it takes you to complete this benchmark workout with proper form. You will retest at the end of this 28-day challenge:

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+)

Complete 5 rounds for time