1 – You take a weight with which you can get 15 reps, but you only do 10. Rest 35 seconds, then do it again. Continue with the same rep / rest scheme until you complete four sets total.
2 – If you get 10 on your last set, you add weight on the next workout.
The 4X Method is simple, but very effective. Plus, you only have to use moderate poundages to challenge yourself and get a great workout, not super heavy weights that can be so hard on the body.
Try this Kettlebells for Arms “4x” Circuit to get a feel for what it’s like:
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“4X” KBs for Arms Circuit
Take a weight / bodyweight exercise progression with which you can get 15 reps, but you only do 10; rest 35 seconds, then do it again – and so on until you complete four sets total of each move:
1 – Chin Ups OR Recline Rows 2 – Double KB See Saw Press OR 1 arm KB Press 3 – Towel Kettlebell Curl (single KB) 4 – Lying KB Tricep Extension
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…then go check out Anabolic Reload, a complete training plan designed to help you get stronger and add muscle using the “4x” method:
I am getting ready to head out for my bi-weekly trail ruck / run here in a couple of hours.
I find that two of these workouts per week, on top of my main kettlebell sessions, is PERFECT for training the heart, staying healthy, connecting with nature a bit, and burning some extra calories!
If you dislike “traditional” indoor treadmill / stationary bike / eliptical – type cardio, give this a try, I think you may be pleasantly surprised.
I’ll link up one of my favorite RUCK-LIFT-SPRINT workouts at the bottom of this article so that you can try 🙂
I’ll be taking the tactical backpack that I got for free from this website out with me, like I usually do…
…and it got me to thinking, it could be a great Holiday gift.
In fact, I think I may pick up a few for family and friends this year!…
…because when you order more than one, you get an even better deal:
Have you taken time to think about your KB goals for 2022?
Probably because of all the years I spent playing competitive sports, I like to plan my kettlebell training – and fitness goals in general – around the seasons.
During the winter, I focus on getting as strong as possible.
In the spring, my focus is shedding body fat and looking lean.
Summer and fall, all my energy goes towards performance – maybe peaking for a kettlebell re-cert or a big race.
I’ll typically take a couple / few weeks for recovery / “de-loading” around the Holidays, then repeat the cycle.
This kind of planning is 100% going to get you better short AND long term results out of your training.
Whether you sign up for my 28-day KB Challenges, follow any of my KB training plans, or get some kind of plan or program somewhere else, the main take-away in today’s message is have a plan. It will help you with getting the best results AND staying injury free!
-Forest Vance Master of Science, Human Movement Kettlebell Expert Over 40 Training Specialist
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FOREST VANCE BLACK FRIDAY / CYBER MONDAY DEALS
At the page linked below, you’ll find:
An EXTREME deal on ALL of my best-selling training plans, one year of 28-day KB Challenges, and a signed physical copy of my CORE Kettlebell book
Kettlebells for Abs at 47% off – Double your core strength, fix your posture and FINALLY get a six-pack
Kettlebell-Bodyweight Strength Training at 47% off – Discover the “3/7” method for 75% more gains in half the time
Lifetime Kettlebell Fitness at 47% off – Improve your ability to do what you love, eliminate the pain of getting older, and feel up to 20 years younger
Bodyweight Beast Building at 47% off – 6 week bodyweight-based workout plan for strength and conditioning
…plus OCR Domination, Fire Breather, REGENERATE, Feed the Beast, and more!… with big savings on them all.
Set yourself up for kettlebell success in 2022 and beyond!
But the sale is going through tomorrow night ONLY, so be sure to pop over and grab the programs you want now:
We are working hard to put finishing touches on the Forest Vance Black Friday sale.
All of my best selling kettlebell training plans and courses will be discounted for the Holiday weekend!
Stay tuned.
Here is a sample workout from my CORE Kettlebell Challenge program for you to try in the meantime:
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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 Kettlebell Challenge Workout #19: “Gunslingers”, my Black Friday sale is your once-per-year opportunity to to get ALL of my best selling kettlebell training plans and courses at a discount.
Keep an eye on your email inbox to be the first to know when the Forest Vance Black Friday sale goes live!
-Forest and the FVT Team ForestVanceTraining.com KettlebellBasics.net
I want to help you AVOID what’s happened to me in the past around the Holiday season. I’ve also seen this happen with countless clients:
The week of Thanksgiving hits, and we sort of mentally back off our fitness program. It’s basically five or six weeks of just kind of eating whatever, and working out inconsistently. We end up gaining a few pounds in the process. Then when the New Year rolls around, we re-fire up, and get back into a routine. But let’s face it: losing weight is an effort! So it takes us a good 60 or 90 days just to get back to where we were mid-November. By that time, we have Spring Break coming up, and the cycle repeats itself!…
Instead, here is what I suggest:
Continue with your regular workouts over the next few weeks, maybe even adding in a few extra calorie-buring sessions like the one I’m sharing with you today. Enjoying your special food and time with family, but make an effort to eat reasonably healthy. Maintain your fitness over the last few weeks of 2021, and then you roll into 2022 not having missed a beat!
…then we can maintain through the Holidays, maybe even make a little bit of progress!, and not have missed a beat come the New Year.
Here’s your 1000 Calorie KB Workout to start the Holiday season strong:
2 – Kettlebell / Bodyweight Circuits – The following pairs of exercises are to be done as circuits: do A1, go immediately to A2 without resting, rest for about 30 seconds, and repeat. Repeat this pattern for all three pairs:
A1. KB squat – three sets, 8 reps A2. Inverted Row – three sets, 12 reps
B1. Push-up – three sets, 10 reps B2. KB swing – three sets, 15 reps
C1. KB Press – three sets, 6 reps / side C2. Lunge – three sets, 10 sets / side
3 – Run / Walk 5k (approx 3 miles)
If you are not into running, you could also do about 45 minutes of medium intensity biking, swimming, rowing, etc.
4 – Finish with 15 minutes of stretching / core work / yoga poses / etc
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I want you to avoid what’s happened to me in the past around this time of year. Continue with your regular workouts over the next few weeks, maybe even adding in a few extra calorie-buring sessions like the one I’m sharing with you today. Enjoying your special food and time with family, but make an effort to eat reasonably healthy. Maintain your fitness over the last few weeks of 2021, and then you roll into 2022 not having missed a beat!
-Forest and the FVT Team KettlebellBasics.net ForestVanceTraining.com
Today’s Lactic Acid KB Complex workout is called “The Punisher 2.0”
It’s going to hurt a little.
Push your limits.
HOWEVER, as I go into in more detail on this page, if you can survive, you will see some serious performance improvements with this style of training, and fast!
Give it a try, then go sign up for the 28-day Kettlebell LAIT Challenge:
1 – Do as many KB squat to presses as you can in :30 (right side) (suggested weight = 8 to 12 k women / 12 to 16k men) 2 – Do as many one arm KB swings as you can in :30 (right side) (suggested weight = 8 to 12 k women / 12 to 16k men)
(“one arm swing switch” to other hand, then)
3 – Do as many KB squat to presses as you can in :30 (left side) (suggested weight = 8 to 12 k women / 12 to 16k men) 4 – Do as many one arm KB swings as you can in :30 (left side) (suggested weight = 8 to 12 k women / 12 to 16k men)
(without resting, move directly into)
5 – Do as many burpees as you can in :30
Rest for two to three minutes, reepeat for a total of six rounds.
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If you want to take your fitness to the next level, NOW is your chance:
Sign up for my upcoming 28-day Kettlebell LAIT Challenge at the link below:
Would you like to see a significant, measurable performance improvements within the next 28 days, using just a couple of kettlebells and in three or four short, do-anywhere workouts each week?
If you’re one of those weird people like me who actually LIKE it when your muscles burn during a tough workout, you’re doing to LOVE kettlebell LAIT!
See, that burn is related to the buildup of lactic acid in your muscles. (Contrary to popular thought, lactic acid is not actually the cause of the burn, it’s more accurately the remedy. Research article linked below for more on the science behind this if you’re interested.)
Your lactate threshold is a measure of the maximum exercise intensity you can sustain without fatiguing. It is a very consistent predictor of how an athlete will perform, because the higher your lactate threshold, the higher your capacity for intense, prolonged effort.
Lactic Acid Interval Training specifically trains you to push that lactate threshold higher, so that you can get fitter and stronger over time.
For this month’s 28-day kettlebell Challenge, we are going to do lactic acid interval training… with kettlebells!
To set this type of training up, you’re going to do:
1 – High-intensity intervals that surpass your lactate threshold, aiming for 95 to 100 percent of your maximal heart rate 2 – Six to 10 cycles of two- to three-minute work intervals with two- to three-minute recovery intervals in between
To make this work, you’ll need to PUSH HARD.
Of course, be careful, and don’t injure yourself.
But for the desired results, the work sets have to be HIGH INTENSITY!
Here’s what a sample kettlebell workout using this method might look like:
(rest approx 2 mins; repeat for a total of 3 rounds)
PART 2
– burpees – :60 (no rest) – recline rows OR 1 arm KB rows – :60 (no rest) – KB goblet squats – :60
(rest approx 2 mins; repeat for a total of 3 rounds)
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Kettlebell LAIT (lactic acid interval training) is a different approach to training that what you’re probably used to. It involves working with very specific intensity levels, work periods, and rest periods so that you can improve your lactate threshold. This will help you get better results from your kettlebell training efforts.
It’s HARD – but if you can survive, it’s worth the pain! 🙂
Stay tuned, registration for the 28-day Kettlebell LAIT Challenge opens tomorrow, November 16th.
– Forest Vance Master of Science, Human Movement Kettlebell Expert Over 40 Training Specialist KettlebellBasics.net
Happy Veterans Day. Thank you to all of those who have served and who are currently serving our country!
Today’s workout is a kettlebell adapted version of the Crossfit Hero WOD “TILLMAN”. According to the WODwell website:
“Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.”
