Learn the Basics of Kettlebell Training from Forest Vance, Certified Kettlebell Instructor
Try this three minute warm up routine before your next kettlebell workout, first thing in the morning, or any time you need a recharge! If you are looking to prioritize improving your flexibility, I also recommend this: 28-day Flexibility Challenge – https://bit.ly/3t8gCuQ
It will give you a specific plan you can follow for the next month!
– Forest Vance, Master of Science – Human Movement, Kettlebell Expert, Over 40 Training Specialist
One thing I’ve been pretty consistent with for the last 9 or 10 years is a daily flexibility routine.
It works WONDERS for:
…and SO much more.
Let me tell you, I feel it BIG TIME if I miss. I feel stiffer, more sore, maybe even more injury-prone during my workouts.
Here’s an example of what my daily flexibility series might look like… (this one is actually from the Hyperbolic Stretching 28-day Challenge where you’ll build up to doing the splits):
*See exercise breakdowns / demos in the full Hyperbolic Stretching 28-day Challenge course HERE
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Gaining flexibility WILL help your kettlebell training, as well as many other areas of life. Incorporate some kind of daily stretching routine to help. I highly recommend the Hyperbolic Stretching 28-day Challenge to help you see the most measureable progress in the shortest amount of time.
To your continued success! –
-Forest Vance, Master of Science – Human Movement, Certified Corrective Exercise Specialist, Kettlebell Expert, Over 40 Training Specialist
I love talking about nutrition!
I’m almost passionate about it as I am about kettlebells 🙂
That’s because when it comes to transforming one’s physique, it’s so often the “master key”, the missing piece of the puzzle.
(BTW – I’m putting on a “12 in 12” – lose up to 12 percent of your bodyweight in 12 weeks – KB Transformation program, starting January 4th! Details and sign up here -> https://forestvance.lpages.co/12-in-12-kettlebell-transformation-sign-up/)
I have been in talks over the last few days with clients here at our Sacramento, CA personal training studio who are participating in the 12 in 12.
One thing I notice with a good percentage of folks is how much they eat out!
Grab breakfast on the go, grab lunch on the go, sometimes grab dinner on the way home.
The thing with this is that it’s just SO hard to eat well and keep your calories to a reasonable level when you’re eating out with such frequency – not to mention the amount of sugar and fat and sodium you ingest, etc
I’ve told a handful of people this over the last week:
Take the month of January, and CHALLENGE yourself NOT to eat out.
If you’re eating out frequently, almost guaranteed this will help you drop a few lbs.
You’ll get a little better at cooking and meal prepping in the process too! 🙂
Now obviously, there is a lot more to hitting your weight loss goals than this one thing.
But it’s the basics like this that are going to help you drop the weight in the long run, not the latest detox or carb cut or whatever else.
Each week of the “12 in 12” Kettlebell Transformation Challenge, we are going to meet as a group and go over little changes and habits that will stack on top of each other and turn you into a lean, mean, 12%-of-your-bodyweight-lighter-machine 12 weeks from now!
Get all the info and reserve your spot now at the link below:
-> FVT KB “12 in 12” Transformation Challenge
Look forward to working with you on this
-Forest and the FVT Team
ForestVanceTraining.com
KettlebellBasics.net
PS – Stop eating out for the month of January, and you could pay for the cost of the 12 in 12 KB Transformation Challenge several times over! Details and sign up here now -> https://forestvance.lpages.co/12-in-12-kettlebell-transformation-sign-up/
Happy Holidays!
Here is a fun kettlebell workout you can do to celebrate.
-Forest and the FVT Team at KettlebellBasics.net
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12 Days of Christmas Kettlebell Workout
OPTIONAL – play / sign along to “12 days of Christmas” (Twisted Sister version) while you do the workout
NOTE – Workout is done “accumulation” style:
1 squat jump
then
1 squat jump
2 push ups
then
1 squat jump
2 push ups
3 kettlebell lunges
etc
–
1 squat jump
2 push ups
3 kettlebell lunges
4 side plank lifts (per side)
5 jumping jacks
6 kettlebell swings
7 spider climbs
8 kettlebell side lunges
9 one arm kettlebell rows (per side)
10 high knees
11 kettlebell single leg deadlifts
12 burpees
Thinking about your kettlebell goals for 2022? Start with this Kettlebells for Abs – 5 min Upper / Lower Burn workout!
Perform prescribed number of reps of the first exercise. Taking minimal rest, move on to the next exercise and perform prescribed number of reps. Repeat two more times for a total of three sets of each move:
-1/2 Turkish get up w/ floor press
-“Twisting” V-up with feet over ‘bell
Watch the video where I show you how to do the workout on my Facebook page here -> https://www.facebook.com/KettlebellBasics/videos/604845994169498
Check out my full Kettlebells for Abs program here -> https://forestvance.lpages.co/kettlebells-for-abs/
-Forest Vance, KettlebellBasics.net
Are you ready for some Holiday GAINZ!?!
In today’s video, I break down workout 2 for week 1 of the 28-day Kettlebell Holiday Gainz Challenge:
(I do a video like this breaking down and explaining every single workout in the entire program.)
Give the workout a try, and then sign up to join me at the link below:
-> https://forestvance.lpages.co/28-day-kettlebell-holiday-gainz-challenge/
Hurry, this is the last day to sign up!
-Forest and the FVT Team
Kettlebell ITRs
Kettlebell ITRs (individually timed rounds) are a POWERFUL tool to help you get better results.
Here’s how they work:
1 – Take a pair or circuit of exercises.
We’ll use a sample from our upcoming Kettlebell Holiday Gainz Challenge as an example – 1 arm KB presses and tactical lunges.
2 – Do the prescribed number of reps of each / all exercise(s) as fast as possible.
Using the same example, you’d complete the superset below for time:
3 – Rest and repeat for desired number of rounds. Try to match or beat your time on each round.
In our example, we rest for 60 seconds, then repeat three more times for a total of four rounds. We’d be sure to time ourselves and strive to match or beat our time on round one on rounds two, three, and four.
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Why are kettlebell ITRs so powerful?
It’s a similar approach to workouts you’ve probably tried before, but also just different enough that it pushes you out of your comfort zone, and you get next-level results.
It’s also pretty versitile, and can be used for a variety of different goals. Whether we’re going for conditioning or lean muscle gain, we can change key factors like volume, intensity, rep ranges, and rest periods to make that happen.
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Kettlebell ITRs – Sample Challenge Workout
Give this full Kettlebell ITRs – Sample Challenge Workout a try:
PART 1 – Do one warm-up set, then three individually timed sets of:
8 step ups with KB in suitcase position per side (suggested weight = 8 to 12 k women / 12 to 16k men)
:15 side plank hold per side
PART 2 – Do one warm-up set, then three individually timed sets of:
8 walking tactical lunges per side (suggested weight = 8 to 12 k women / 16 to 20k men)
5 one arm KB presses per side (suggested weight = 8 to 12 k women / 16 to 20k men)
PART 3 – Do as many reps as you can of each exercise in 45 seconds. Rest for 15 seconds between moves. Do three rounds total:
Front plank hold
Jumping jacks
Double KB farmer carries (suggested weight = 16 to 20 k women / 24 to 28k men)
Seal jacks
…then go sign up for my upcoming 28-day Kettlebell Holiday Gainz Challenge at the link below:
-> 28-day Kettlebell Holiday Gainz
Look forward to working with you!
-Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net
When I first picked up a kettlebell back in 2008, most people didn’t know what they were.
All I knew is that after my training partner put me through a 20-minute circuit with a 35 pound KB (which I thought was going to be WAY to light at the time!), I was TORCHED… and I was hooked 🙂
I couldn’t BELIEVE what a great full-body workout I got in such a short amount of time. It was unlike anything I’d ever experienced in my life!
Over the last 13 years, working as a full-time, kettlebell-focused gym owner / fitness writer / workshop leader / personal trainer, I’ve come to learn that kettlebells:
That’s why I’m personally inviting YOU to join my next 28-day Kettlebell Challenge:
-> 28-day Kettlebell Holiday GAINZ
I will take you by the hand and help you make more gains in less time by harnessing the power of the kettlebell. You’ll get the exact plan you need to make it happen, PLUS the coaching and accountability to stick to it! However, we start this Challenge in a few short days… so if you want in, check out the details and sign up ASAP at the link below:
-> 28-day Kettlebell Holiday GAINZ
Look forward to working with you –
-Forest Vance, Master of Science in Human Movement, Kettlebell Expert, Over 40 Training Specialist, KettlebellBasics.net
About this time of year, I typically switching into Kettlebell GAINZ mode. December, January, February, and even March are all great times to focus on building maximal strength and muscle.
Truth is, unless you’re more of a beginner, it’s pretty hard to shed body fat AND get as strong as possible, all at the same time. You’re going to be a lot better served focusing on one goal for a period, then perhaps shifting gears in a couple / few months to focus on another.
Fortunately we have a lot of research that shows us the best way to train to gain muscle. Great news is, you can 100% do it using kettlebells. You just have to be sure to hit each muscle group with the right amount of volume and intensity, work in specific rep ranges, and pay close attention to your rest periods. Take this work out as an example:
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Holiday GAINZ Kettlebell Workout
1 – PRESSING LADDER
KB Presses (M suggested weight = 35 to 53 pounds; W suggested weight 18 to 35 pounds)
Do four ladders up to 4 reps each.
The pressing ladders will look like this:
C+P right
C+P left
clean, 2 presses right
clean, 2 presses left
clean, 3 presses right
clean, 3 presses left
2 – BURNER – set your timer for 17 minutes, get as many rounds as possible!
3 pull ups (use band assist if needed, OR do 9 inverted rows) –
5 dips (use low bars and foot assistance if needed) –
7 push ups (knees OR toes)
9 KB swings (32k recommended weight – men; 20k recommended weight
– women)
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If you liked today’s workout, stay tuned – registration for my 28-day Kettlebell Holiday GAINZ Challenge opens tomorrow!
– Forest and the FVT Team @ KettlebellBasics.net
Today’s kettlebell workout is PERFECT one if you’re looking to:
(I shared this same workout the other day on social / on the blog and email newsletter… it was such a hit, decided to shoot a quick video breaking it down as well)
Kettlebell Challenge Workout #19
“Gunslingers”
Get as many rounds as you can in 20 minutes of:
– 5 one-arm KB presses (right side)
– 5 one-arm KB presses (left side)
– 10 burpees
– 15 recline rows OR 8 one-arm KB rows per side
– 10 lunges (per leg – 20 total)
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If you liked KB Challenge Workout #19 – “Gunslingers” this one, stay tuned – registration for my next 28-day KB Challenge opens next week!
-Forest Vance and the Team at KettlebellBasics.net