KB EMOM Gainz Challenge – week 2 / workout 1

Get more workouts like this one at the link below, 100% free: https://aw5bd11.aweb.page/300kbchallengeworkouts

Part 1 – Perform four rounds of the superset below, resting approx :30 between exercises and :60 between rounds. Your goal is to progress this superset by adding weight to one, two, three or all sets by the end of the Challenge!

– Split squats – 8 reps per side – KB in suitcase position

– 1 arm KB press – 5 reps per side

Part 2 – Set your timer to go off every 60 seconds. At the beginning of the first 60 second interval, complete the prescribed number of reps of the first exercise. Your rest period is the time between you complete the prescribed number of reps, and the second interval starts. At the beginning of the second 60 second interval, complete the prescribed number of reps of the second exercise. Your rest period is the time between you complete the prescribed number of reps, and the third interval starts. Continue in this fashion, completing a total of three rounds non-step of the circuit of exercises below:

– 20 side to side Squat jumps – :45

– Plank hold w/ opp shoulder tap

– Chin up hold (:30) OR pull ups (7) OR :45 skydiver hold

– Burpees – 10 (you pick the modification / version that works for you!)

Part 3 – Set your timer for 4 minutes. Do as many rounds as you can of the circuit below, trying not to set the kettlebell down:

– 5 KB halos

– 5 KB slingshots per side

Get more workouts like this one at the link below, 100% free: https://aw5bd11.aweb.page/300kbchallengeworkouts

-Forest Vance – Master of Science, Human Movement – Kettlebell Expert – Over 40 Training Specialist

Happy Halloween!

Whatever you have planned for today, make sure to squeeze in your kettlebell workout.

You can burn some extra calories to account for some of that candy!! 🙂

Try this sample workout from “KettlebellBasics WODs – Fight Gone Bad Edition” (FREE this weekend
when you pick up a copy of Hybrid Kettlebell Muscle!).

It’ll only take you 17 minutes (plus a few extra if you add the optional KBs for Abs bonus):

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“Slice and Dice” 17-min Halloween KettlebellBasics WOD

*Full exercise breakdowns in the full program HERE

PART 1:

Do as many reps as you can of each exercise in 60 seconds. You get one
point for each rep of each exercise completed. Move directly from one move
to the next, without rest. Rest for 60 seconds between rounds. Complete
three rounds total:

1 – KB 1-Arm Racked Squat (switch sides at halfway) (Women:12k+,Men:
20k+)
2 – Pull-ups, Recline Rows or 1-Arm KB Rows (Women:12k+,Men: 20k+)
3 – Fast Stepping Spiderman Climb
4 – KB Swing (Women:16k+,Men: 24k+)
5 – Rotating Side Planks with Hip Tap Down

PART 2 (optional KBs for Abs bonus):

Complete 40 seconds of work and take 20 seconds of rest.
No additional rest between rounds. Complete 3 rounds:

1 – Bird Dog Plank, alternate or switch side at halfway
2 – Hollow Hold
3 – Half Turkish Sit-up (switch sides at halfway)

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The ONLY way to get “KettlebellBasics WODs – Fight Gone Bad Edition” is to order my Hybrid
Kettlebell Muscle program when it’s on sale this weekend at 31% off. What a steal! Details and
grab your copy at the link below:

-> Order Hybrid Kettlebell Muscle at 31% off + get “KettlebellBasics WODs – Fight Gone Bad Edition” FREE

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

Kettlebells are AWESOME for lean muscle, fat loss, and total body conditoining!

But they will only take you so far when it comes to building maximum strength and muscle.

“Hybrid Kettlebell Muscle” a full six week hybrid barbell / kettlebell / bodyweight program, and it’s
what I recommend for people who are ready to take their GAINZ to the next level.

Here’s a sample workout from the program:

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Hybrid Kettlebell Muscle – Week 4, Workout B

1 – Deadlift – 3-4 sets of 5 @ 80% of one rep max

– 1 warm up set + 3 work sets total.
– Work up in weight each set.
– Rest 2-3 minutes between sets.
– Ex – your goal DL max for the end of the program is 300 pounds. Your goal is to WORK UP to an all-out set on set #4 of 240 pounds (80% of 300). You might go – 135×5; 185×5; 225×5; 240×5.
– Refer to “Strength Standards” PDF to set lifting goal (included in full program)

2 – Do 4 rounds of the following kettlebell complex PER SIDE. NO rest between movements; go thru the WHOLE SEQUENCE on one side before switching. Rest approx. 30 seconds between rounds.

Recommended weights = 8k/26lb to 12k/26lb – women, 16k/35lb to 20k/44lb – men.

– 5 1 arm KB swing
– 5 KB high pull
– 5 KB snatch
– 5 KB front squat
– 5 KB push press
– 5 burpees

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That’s just a sample – you’ll want to get the full program to see how it all fits together, and how to properly progress each workout over the six weeks.

Hybrid Kettlebell Muscle is going on sale for the Halloween weekend, so if you want to pick up a copy at a discount, keep a close eye on your email inbox!

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Barbell Instructor
Owner, FVT Boot Camp and Personal Training
Owner, FVT Publishing and Consulting
KettlebellBasics.net

I talk to dozens of people every week who are trying to get back into shape. A common problem that comes up in these conversations is lack of time. And I get it – between work, family obligations, and so much more, it can be hard to add a workout routine into your already busy life!

That’s why I love kettlebells. With just a couple of KB’s and the right plan, you really can get an excellent workout any time, any place, in about 20 or 30 minutes.

Check out today’s Home KB Workout for Monday 10.25.21… and if you like it, also be sure join our 28-day Kettlebell “EMOM Gainz” Challenge – I’ll hook you up with a complete program to follow, using workouts just like this one, that will help you reach your goals in a way that fits into your lifestyle better than ever before:

Click here to sign up for the 28-day Kettlebell “EMOM Gainz” Challenge

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Home KB Workout for Monday 10.25.21

Perform all the reps of each exercise before moving on to the next
exercise. Rest as needed to maintain proper form. Record your time to track
your progress:

1 – 1-Arm KB Rack Squat – 30 (15 each) (Women:16k+, Men: 24k+)
2 – 1-Arm KB Arnold Press – 30 (15 each) (Women:12k+, Men: 16k+)
3 – 1-Arm KB Snatch – 30 (15 each) (Women:12k+, Men: 16k+)
4 – Bear KB Plank Drag – 30 (15 each) (Women:12k+, Men: 16k+)
5 – KB 1-Arm Row – 30 (15 each) (Women:12k+, Men: 16k+)
6 – Jumping Jacks – 30 (Modify by taking the jump out)
7 – KB Romanian Deadlift – 30 (Women:16k+, Men: 24k+)
8 – Double Floppy Burpees – 30 (Modify by elevating your hands on
standard burpees)
9 – KB Halo to Press Out – 30 (15 each direction)(Women:12k+, Men:
16k+)
10 – KB 2-Hand Swing – 30 (Women:16k+, Men: 24k+)

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Click here to sign up for the 28-day Kettlebell “EMOM Gainz” Challenge

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

If you were stuck on a desert island and could only use one piece of fitness equipment, what would it be?

Someone asked me this question recently, and I answered without hesitation:

A kettlebell!

That’s because with just a single kettlebell, you can work every muscle group in your body, plus get a strength AND cardio workout, all at the same time.

You can even do workouts like this one, a sample from our upcoming 28-day Kettlebell EMOM Gainz Challenge:

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“Desert Island” EMOM Gainz Kettlebell Workout

Set your timer to go off every 60 seconds.

At the beginning of the first 60 second interval, complete the prescribed number of reps of the first exercise. Your rest period is the time between you complete the prescribed number of reps, and the second interval starts.

At the beginning of the second 60 second interval, complete the prescribed number of reps of the second exercise. Your rest period is the time between you complete the prescribed number of reps, and the third interval starts.

Continue in this fashion, completing a total of three rounds non-step of the circuit of exercises below:

— KB Turkish get up – 1 rep per side
— 1 arm KB swing – 7 reps per side
— Alternating KB goblet lunge – 7 per side
— 12 1 arm KB rows per side
— 5-10 burpees (do lower or higher reps, and modify as needed according to fitness level)

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At a time like now when many gyms are still operating at limited capacity, it’s important to have the skills and knowledge to be able to get a great workout with minimal equipment if you want to have the power to keep working towards your fitness goals, no matter what.

The “Desert Island” EMOM Gainz Kettlebell Workout I shared with you today will help you work every muscle group in your body, plus get a strength AND cardio workout, all at the same time… with just a single kettlebell, in about 20 minutes!

Learn more about our upcoming 28-day KB EMOM Gainz Challenge by clicking here now.

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

This morning‘s early morning kettlebell workout at FVT Personal Training was a CRUSHER, as usual!

The theme? EMOM Gainz!

EMOM is an acronym for “every minute on the minute.” These type of workouts challenge you to complete an exercise for a certain number of reps in less than 60 seconds. The remaining time within the minute serves as your recovery.

EMOM is an intense and effective style of training, because it demands intense effort to gain recovery within the allotted time. It’s super time-efficient, because you can get a lot done in a short amount of time. And if you set it up right, it’s also a GREAT way to build a lean, muscular body.

Check it out:

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14-min Kettlebell EMOM Gainz Workout

Set your timer to go off every 60 seconds.

At the beginning of the first 60 second interval, complete the prescribed number of reps of the first exercise. Your rest period is the time between you complete the prescribed number of reps, and the second interval starts.

At the beginning of the second 60 second interval, complete the prescribed number of reps of the second exercise. Your rest period is the time between you complete the prescribed number of reps, and the third interval starts.

Continue in this fashion, completing a total of three rounds non-step of the circuit of exercises below:

— KB goblet squats – 10 reps

— 1 arm KB rows – 12 reps per side

— Push ups – hands elevated, knees, or toes – pick version that works for the individual! – 12 reps

–1-arm KB swings – 8 reps per side

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Starting your week strong on Monday with a kettlebell workout is key!… and now you have no excuses, because this EMOM Gainz Workout can be done any time, any place, with just a single kettlebell and 14 minutes time.

Our upcoming 28-day Kettlebell EMOM Gainz Challenge is an ALL NEW training program to help you reach your physique goals, using workouts just like this one. Stay tuned, registration opens tomorrow, October 19th!

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

People are often surprised at the results we can create working three or four, 30 minute – ish kettlebell workouts per week.

Everyone is different when it comes to starting fitness level, experience, injury history, etc – and I think this is why you can get the best POSSIBLE results with a kettlebell plan that is INDIVIDUALIZED to all of this by a pro coach like me (details on how you can apply for my KB Fit Over 40 – Personalized Coaching HERE)…

…but I wanted to start by giving you a basic KB workout that is designed for “Donna” (a pretend online PT client). Donna is:

• 43
• Primary goal is 7 lbs of fat loss over the next 90 days
• Donna played basketball at the D1 college level, and has 25 years or so of solid training experience
• Donna also works around 45 hours per week, and has three small kids – so her time is limited
• We have this full-body KB workout plus two more like it designed for him each week, along with two bonus HIIT sessions
• She does the workout exactly as written each day, logs her progress in my app, and then I take a look / give comments / hold her accountable to getting it done
• We tweak / modify / give feedback regularly and guide her to the results he’s looking for

Free KB FIT OVER 40 Sample Workout

PART 1

1 – Turkish get ups – 4 sets of 1 per side – Start with I’m thinking 35 pounds on week 1?…if it goes well, we will build on this one moving forward!..

Rest :30 between exercises; do four rounds total.

PAIR WITH – 4 sets of 12, double / two-bell KB swings

PART 2 – Do as many reps as you can of each exercise in 40 seconds. Rest for 20 seconds between moves.

Do 4 rounds total:

1 – inverted rows

2 – KB step up

3 – side plank hold

4 – one arm kettlebell row

5 – burpee broad jump

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Want to get in one of my available “KB Fit Over 40” – personalized coaching spots? Click the link below to apply now:

-> 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

The 28-day KB Metcon Challenge kicks off today! This is your very last call to sign up. Details and join us now at the link below:

-> 28-day Kettlebell “Metcon” Challenge

If you’re still on the fence, I wanted to hook you up with a free sample workout from the program so that you can get a feel for what it’s like:

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KB Metcon Challenge  – week 1 / day 1

PART 1 – 10 mins AMRAP:

– 5 reps per side – 1 arm swing (beginner) / snatch (advanced) (recommended weight = 16k women / 24k men)
– 5 reps per side – KB suitcase step ups (recommended weight = 16k women / 24k men)
– 15 recline rows w rings OR 8 1 arm KB rows per side ((recommended weight = 16k women / 24k men)

PART 2 – perform sequence below as fast as possible, 10 min time cap:

– Kettlebell squat to box – 12 / 10 / 8 / 10 / 12 (recommended weight = 16k women / 24k men)
– “Modified” wall walks w feet on box – 6 / 4 / 2 / 4 / 6

PART 3 – do as many rounds of the circuit below as you can in 5 mins:

– Side-to-side push ups – 5 each way
– Skater hops – 10 each way
– Jumping jacks – 30

Full video breakdowns showing you how to perform each move inside the Challenge HERE

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If you liked this workout, you’ll love the full 28-day Challenge!

Details and sign up now at the link below:

-> 28-day Kettlebell “Metcon” Challenge

– Forest Vance, Kettlebell Expert, Over 40 Training Specialist