I think one of the things that people are surprised about is the results we can create working three or four, 30 minute – ish kettlebell workouts per week.

Each individual is a little 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 that program if you are interested coming soon!)…

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

• 46
• Primary goal is 15 lbs of fat loss over the next 90 days
• Jim has a nagging shoulder injury, so we’re going easy on the overhead work
• Jim also plays basketball two days per week for a couple of hours, works around 50 hours per week, and has two kids in middle/high school – so his 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
• He does the workout exactly as written each day, logs his progress in my app, and then I take a look / give comments / hold him accountable to getting it done
• We tweak / modify / give feedback regularly and guide him to the results he’s looking for

–

“KB Fit Over 40” – Sample Workout

FIRST, AS WARM UP:

10 KB deadlifts
10 two hand swings
5 one hand swings per side

THEN

1 – ONE ARM KB SWINGS

7 per side, 14 total – on the minute, every minute, for 5 minutes

WEEK 2 – add one rep 1st two sets
WEEK 3 – add one rep to 1st four sets
WEEK 4 – do all sets 8/8

2 – SUPERSET

Push ups – :30
Tactical lunges with kettlebell – :60

Do 3 rounds total

3 – FINISHER

Every minute, on the minute, for 6 minutes, do:

(minute 1,3,5)

1 burpee
1 KB clean and squat – right
1 burpee
1 KB clean and squat – left
1 burpee
1 KB clean and squat – right

(minute 2,4,6)

1 burpee
1 KB clean and squat – left
1 burpee
1 KB clean and squat – right
1 burpee
1 KB clean and squat – left

–

Want to get in one of the available “KB Fit Over 40” spots I have opening this week? Stay tuned, applications officially open tomorrow, August 10th, 2021.

Train hard, talk soon –

-Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Personal Trainer
Over 40 Training Specailist
KettlebellBasics.net

One of the key things in PHA (peripheral heart action) training is that it focuses on alternating upper and lower body exercises with minimal to no rest between moves. This forces blood to quickly circulate through the body, increasing caloric expendature, and is also theorized to decrease body fat and increase lean muscle mass.

Just so happens, kettlebells are the perfect tool for the job!

Check out this sample KB-PHA Complex Workout from our upcoming 28-day Challenge, then go sign up here -> https://forestvance.lpages.co/28-day-kb-pha-challenge-v3/

KB-PHA Complex Workout

Get as many rounds as you can of the circuit below in 15 (beginner) to 20 (advanced) minutes:
— 8 Double KB Rack Squats (if only one KB, do single KB rack squats and do 4 per side)
— 6 KB Renegade Rows per side (if only one KB, elevate hand on box / bench / etc… also be sure to include a push up after each row rep!)
— 8 KB Goblet Lunges per side
— 8 Burpees

#

Try this sample KB-PHA Complex Workout from our upcoming 28-day Challenge, then go sign up here -> https://forestvance.lpages.co/28-day-kb-pha-challenge-v3/

-Forest and the FVT Team

Today’s kettlebell-based PHA (peripheral heart action training) workout strategically combines cardio and resistance training to give you a complete, full-body workout in about 17 minutes. PHA training focuses on alternating upper and lower body exercises with minimal to no rest between moves. This forces blood to quickly circulate through the body, increasing caloric expendature, and is also theorized to decrease body fat and increase lean muscle mass (see link below for the study.)

#

17 Minute Kettlebell PHA (peripheral heart action training) – Sample Workout

Do as many reps as you can of each exercise in 40 seconds. Rest for 20 seconds between moves. Rest for 60 seconds between rounds. Do 3 rounds total:

1 – Single Arm KB Swing (20 seconds per side)
2 – Plank-to-Push Up
3 – KB Tactical Lunge (alternate legs each rep)
4 – Single Arm KB Row (20 seconds per side)
5 – Up-Downs

#

Kettlebell PHA (peripheral heart action training) gives you more “bang for your back”, helping you combine cardiovascular work with resistance training, burn more fat, gain more muscle, all in less time. It’s the perfect fit for men and women over 40 who want to look, feel, and train like an athlete with kettlebells!

If you liked this workout, stay tuned – registration for the 28-Day Kettlebell PHA Challenge opens tomorrow, Tuesday, July 27th.

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

PHA STUDY – Gettman LR, Ayres JJ, Pollock ML, Durstine JC, and Grantham, W. Physiologic effects on adult men of circuit training and jogging. Arch Phys Med Rehabil 1979;60:115-20.

If you’re regularly training with kettlebells, you may think that you do not need to directly train your abs, because many KB exercises are heavily dependent on core strength.

I used to think this too!

But then I realized something:

I need to train my abs hard BECAUSE they are heavily involved in most kettlebell training.

And guess what? Once I did, the weights I was using in my workouts went up, PLUS my midsection got visibly more defined.

Here’s a quick ab-focused KB workout you can try:

#

Kettlebells for Abs – “Annihilation”

Get as many rounds as possible in 5 minutes of:

– 5 KB deadlift – squat thrusts

– 10 tall kneeling KB halos (5 each way)

Watch the video here -> https://youtu.be/9HN_UtwOeXQ

If you enjoyed this workout, you can get a full week of my “300” KB Challenge program for free (for a limited time) here: https://bit.ly/300kbchallengesample

Keep training hard! –

-Forest Vance and the FVT Team @ KettlebellBasics.net

I learned this 5-min KB Mobility/Flexibility Routine at the first RKC certification I attended in 2009 from Pavel, and I’ve used it as as staple of my kettlebell training since.

You can do this any time to help you loosen up, or you can do it before your next kettlebell workout to help get yourself ready to go!

It’s just three moves:

1 – “Prying” Squats

Get your KB into goblet position. Take a big breath. Sit into a full squat. When you’re at the bottom of the squat, “anchor” your elbows inside your knees, and “pry” back and forth. Do this for about 30 seconds.

2 – “Pumps”

Start kneeling on the ground in your “table” position with your hands underneath your shoulders and your knees below your hips. Pop your hips up into a downward dog – type position. “Walk the dog” by alternating dropping your right and left heels to the floor. Then, drop your hips to the floor and get into an upward dog – type position. You can rotate your upper body back and forth a bit from here if you’d like. Do two or three of these.

3 – Kettlebell Halos

Start by grabbing the horns of the KB, and hold it underneath your chin with the bottom facing up towards your face. Circle the KB around your head, alternating directions each rep. Do about 5 of these each way.

Do the exercises “circuit-style”, one after the other, and repeat the sequence for a total of two to three rounds.

Watch the breakdown video here -> https://youtu.be/L30Mm8laOxo

Try this 5-min KB Mobility/Flexibility Routine first thing in the morning, before your next kettlebell workout, or any time of day to see and feel the difference!

If you liked it, stay tuned – I have lots more mobilty, flexibility, movement-improving content and tips coming your way all week long.

-Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

Happy 4th of July!

Before the fun begins, burn some major calories and stoke your metabolism for the rest of the day with this epic 1776 Rep KB Boot Camp Buddy Workout:

Get more workouts like this here -> 28-day KB AMRAP Summer Shred Challenge – starts Monday, July 5th

1 – GET WITH A PARTNER
2 – BETWEEN THE TWO OF YOU – in any combination / order you want – complete 8 rounds of the circuit below, as fast as possible:

20 push ups
10 alternating reverse kettlebell lunges per leg
10 one arm kettlebell rows per side
20 kettlebell squats
10 burpees
10 mountain climbers per side
10 box / bench kettlebell step ups per leg
20 hanging knee raises
10 kettlebell split squats per leg
52 jumping jacks

#

Learn more about how you can lose up to 4% of your current bodyweight in the next 28 days, while gaining strength at the same time AND taking it easy on your joints:

-> 28 KB AMRAMP “Summer Shred” Challenge

You’ll even get a copy of my 28 day rapid shred meal plan and my HIIT extreme program to burn more calories and take your results to the next level!

But we start Monday, July 5th, so you’ll want to sign up ASAP.

Enjoy the holiday!

-Forest Vance
Kettlebell Expert
Over 40 Training Specalist
KettlebellBasics.net

If you are tired of your body taking a beating from hard workouts, we need to get you on a different plan.

See, I lifted hard and heavy for YEARS… and don’t get me wrong, I got great results.

I power cleaned almost 400 pounds, back squatted over 600, and bench pressed 225 for 32 reps in my prime!

Problem was, all that hard training combined with around 13 years of playing American football at a high level, and my body was ripped to shreds by the time I was 25 years old.

After trying many different training methods that would help me reach my long-term health and wellness goals, I discovered kettlebells, and never looked back.

I was able to lose fat, build the lean / athletic muscle, AND not get injured in the process.

Now, since 2006, I’ve worked with tens of thousands of people all over the world, helping them see the benefits of KB training too.

I currently specialize specifically in kettlebells for men and women over 40 – you can join our upcoming 28-day KB Challenge and see the results for yourself!

But first, try this sample workout:

#

19-min KB AMRAP workout

Do as many reps as you can of each exercise in 45 seconds. Rest for 15 seconds between moves. Rest for 60 seconds between rounds. Do 4 rounds total:

— double kB front squat
— down dog to opposite toe touch
— single arm kB row
— spider climb plus push up

*detailed video breakdowns of each exercise in the full Challenge program HERE

#

This one looks pretty simple, but it’s tough – and I think you’ll also feel the power of KBs for yourself when you try it.

Learn more about how you can lose up to 4% of your current bodyweight in the next 28 days, while gaining strength at the same time AND taking it easy on your joints:

-> 28 KB AMRAMP “Summer Shred” Challenge

You’ll even get a copy of my 28 day rapid shred meal plan and my HIIT extreme program to burn more calories and take your results to the next level!

But we start Monday, July 5th, so you’ll want to sign up ASAP.

-Forest Vance
Kettlebell Expert
Over 40 Training Specalist
KettlebellBasics.net