Learn the Basics of Kettlebell Training from Forest Vance, Certified Kettlebell Instructor
This is a sneak peak of what we do in our 28-day KB Challenge program. I do an “explainer” video just like this one for every single workout, so that you know exactly what to do to get the best possible results!
Click here for more details and to join our upcoming 28-day KB AMRAP “Summer Shred” Challenge – https://forestvance.lpages.co/28-day-kb-amrap-summer-shred-challenge-v2/
– Forest and the FVT Team @ KettlebellBasics.net
Exciting news:
Registration opens tomorrow for our 28-day “Summer Shred” Kettlebell AMRAP Challenge!
You will discover how to lose up to 4% of your bodyweight over the next four weeks, even if you are short on time to train, and hate to diet.
I’ll be giving you the step-by-step kettlebell workouts AND the easy-to-follow meal plan to get the results. More details coming tomorrow.
For now, check out this sample workout from the program:
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10-min “Summer Shred” KB AMRAP Workout
Do as many rounds as possible in 10 minutes of:
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That’s just a quick-hitting workout to get you going. The full workouts in the program have a total-body warm up, a couple of short “AMRAP” (as many rounds as possible) – style sequences like this, a short finisher.
Around 20 to 30 minutes of work, and you’re good to go for the day! That’s the beauty of this training style.
You can do it with just a couple of kettlebells, any time, any place.
Plus, I will give you the exact diet plan to follow to see your body change over the next 28 days.
But we kick of Monday, July 5th, so if you’re interested, you’ll want to sign up right away when registration opens.
Look forward to working with you!
-Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net
In today’s article and video, I will make the case for limiting your HardStyle kettlebell swings sets to 15 or 20 reps. Two of the main things that are trained in the kettlebell swing exercise are hip extension and the ability to absorb force. When we do more than 15 or 20 reps swings at a time without stopping, these two things get much harder to do, and we lose some of the effectiveness of the exercise.
Sprinting, jumping, other athletic activities – these all require explosive hip extension. Kettlebell swings are a great way to train this movement pattern. When we get over that 15 or 20 rep mark however, fatigue typically sets in, and most people cannot to get proper explosive hip extension.
Kettlebell swings also teach a person how to absorb force safely and efficiently. KB’s are great for things like contact sports for this exact reason. There are not a lot of other movements that can replicate this. When we get over that 15 or 20 rep mark however, fatigue typically sets in, and most people cannot use proper body mechanics.
To sum up, I believe that in most cases, a person should limit their HardStyle kettlebell swings sets to 15 or 20 reps. This is because most people get fatigued at the higher rep ranges, cannot maintain proper form, and the exercise becomes less effective.
– Forest Vance Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net
*Enter to win a FREE 35 Lb “Pain and Gain” Kettlebell – this week only, enter on my Instagram page here -> https://www.instagram.com/p/CQHb9PqBxI7
*I am accepting applications for ”KB Fit Over 40″ Personalized Coaching this week, but only have a couple of spots left! Details and apply to work with me here -> https://forestvance.wufoo.com/forms/zy21rnn1nl6kk0/
BURPEE/SQUAT/SWING KETTLEBELL LADDER WORKOUT
Here’s what to do:
1 burpee
2 kettlebell squats
3 kettlebell swings
Then, go back to the top and ‘climb the ladder’!
Meaning you’ll do:
2 burpees
4 kettlebell squats
6 kettlebell swings
Then:
3 burpees
6 kettlebell squats
9 kettlebell swings
And continue in this fashion until you get to 10 burpees, 20 kettlebell squats, and 30 kettlebell swings. Complete the workout as fast as possible!
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*Enter to win a FREE 35 Lb “Pain and Gain” Kettlebell – this week only, enter on my Instagram page here -> https://www.instagram.com/p/CQHb9PqBxI7
*I am accepting applications for ”KB Fit Over 40″ Personalized Coaching this week, but only have a couple of spots left! Details and apply to work with me here -> https://forestvance.wufoo.com/forms/zy21rnn1nl6kk0/
The functional fitness police are going to be ALL up in my business for this one.
See, one thing that’s often missing in kettlebell workouts is direct arm work.
People say that curls and tricep extensions aren’t “fuctional”, that they won’t help you be a better athlete.
And that’s fair, I probably agree!
However, I’ve still yet to meet a guy that wouldn’t mind adding at least a little more size and / or definition to his arms.
So grab a couple of KBs and a towel, and do this one with me at the end of your next KB workout. You’ll be feeling great about that sleeveless shirt in no time:
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Kettlebell ARMageddon 2.0
kettlebell towel curl – 10 reps
close grip push ups – 10 reps
KB halo + tricep extension – 10 reps
4 rounds for time
WATCH THE VIDEO HERE
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I am opening up a handful of spots in my personalized at-home KB workouts program this week:
=> Personalized at-home KB workouts
If you:
— Are bored from run-of-the-mill home workouts
— Want something that is customized specifically for you, and your unique needs and goals
— Are ready to commit, go all-in, and get some serious results out of your training
This could be the perfect fit!
But I only have a handful of spots open, so please submit your application ASAP at the link below:
=> Personalized at-home KB workouts
Look forward to hearing from you –
– Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net
We kicked off our summer 2021 “Training Camp” workout series here in Sacramento, CA last weekend.
We are meeting at a park about a mile away from our personal training studio, giving our peeps a *tiny* taste of what football players do to get ready for the season.
It is SO much fun!!
Sprints are part of the workouts, which are one of the most intense conditioning exercises, and can cause significant fat loss. Pair sprints with kettlebells, and you have a fat loss cocktail to burn more calories than last time.
I wanted to give you a little sample workout to do on your own, in case you can’t make it out with us in person. Give this one a go:
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9 Minute Kettlebell Rack Carry – Push Up – Sprint Finisher
:30 KB rack carry right
:15 rest
:30 KB rack carry left
:15 rest
:30 push ups
:15 rest
:30 sprint
Repeat 3 rounds for time
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If you liked this workout, I recommend you also check out the course at the link below. It will show you how you can incorporate a full sprinting routine on top of your kettlebell workouts for maximum fat loss results (in just 16 extra minutes per week):
…and here’s to getting lean for the summer!
– Forest Vance @ KettlebellBasics.net
PS – Got a new video up for you to check out on YouTube! It’s a sample from our current 28-day kettlebell “Tabata” Challenge. It’s too late to join this one, but it should give you a great idea for the future -> https://youtu.be/swaVBi13wX0
“Means to End” 4-Minute KB Tabata Finisher
I always tell my clients that they should be a *little* scared of their kettlebell workouts sometimes. A *little* nervous.
If you’re always in your comfort zone, you’re never pushing yourself – and that’s what gets the results!
That’s why Tabata Training with kettlebells is so great. It’s a method that is based around hard work, and it’s not for the faint of heart… but if you can hang with it, I think you’ll be shocked at gains you can make, in a relatively short period of time.
Try this to get an idea:
“Means to End” 4-Minute KB Tabata Finisher
— Set your timer for 20 seconds of work / 10 seconds of rest
— On the first 20 second work interval, do as many KB squat cleans as you can (recommended weight = 24-32k for men / 16-24k for women)
— Rest for 10 seconds
— On the second 20 second work interval, do as many cross body mountain climbers as you can
— Rest for 10 seconds
— Repeat three more times for a total of four sets each of both swings and burpees
#Imagine the kind of results you’d get if you did a workout like this every day for the next 28-days. Then click the link below to make it happen:Join the 28-day KB Tabata Challenge – kicks off TODAY, Monday, June 7th -> https://forestvance.lpages.co/kb-tabata-challenge
Look forward to working with you!
– Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net
Are you looking for a workout to burn the most amount of calories in the least amount of time? Then give this four-minute Kettlebell Snatch Tabata Finisher a try with me today! I’ll have you saying, “dude, where’s my gut?” in no time 😉
The four minute kettlebell sequence is perfect to “finish off” today’s workout. You’ll get some extra cardio, burn some extra calories, plus challenge yourself both mentally and physically.
Recommended weight = 24k men / 16k women (scale up or down depending on fitness level and goals)
“Dude, where’s my gut?” 4-Minute KB Tabata Snatch Finisher
Click here for more info on our upcoming 28-day KB Tabata Challenge
— Set your timer for eight cycles of 20 seconds work / 10 seconds rest.
— Do as many KB snatches as you can on your right side in the first 20 second interval.
— Rest for 10 seconds.
— Do as many KB snatches as you can on your left side in the next 20 second interval.
–Rest for 10 seconds.
–Go back to the right side, and repeat three more times for a total of four sets of KB snatches per side.
Watch the video that shows you how to do the workout here -> https://youtu.be/01smJbIjTlI
“Dude, where’s my gut?” 4-Minute KB Tabata Snatch Finisher is very simple, but very tough! In just four minutes, you’ll get some extra cardio, burn some extra calories, plus challenge yourself both mentally and physically.
If you liked this workout, you’ll love the upcoming 28-day KB Tabata Challenge starting Monday, June 7th:
-> Click here for more info on our upcoming 28-day KB Tabata Challenge
’till next time –
-Forest Vance @ KettlebellBasics.net
PS – The 28-day Kettlebell Tabata Challenge kicks off Monday, June 7th! Details at the link below:
-> 28-day Kettlebell Tabata Challenge
“Tabata Training” has become popular in recent years, because it’s backed by science and is proven to improve fitness, in just four minutes.
Sounds almost too good to be true!
But it’s not.
Only problem is, most people do it WRONG, and they don’t get the results.
I go into detail HERE, but the main issue is that you have to follow specific guidelines for Tabata Training to work. This was outlined in the original study. However, most people miss these.
That’s why I created the 28-day Kettlebell Tabata Challenge. We’ll work together over the next month to get you better results in less time, and jump start your summer 2021 fitness goals. Best part is, all you need is a couple of KBs and twenty to thirty minutes of workout time, three or four days per week.
You also get three free bonuses when you sign up for this Challenge, including my full online kettlebell swing workshop experience. Just the bonuses are well worth the admission fee!
But we start in just a few short days, so you’ll want to sign up ASAP so that you can start getting familiar with the training and be 100% ready to go come next week. Details are at the link below, hope you can join me:
Here is a killer KB Tabata “finisher” you can add to the end of your next workout for some extra cardio.
It’s not easy. In fact, it’s pretty darn tough.
BUT, the good news is that it only takes four minutes. You can do just about anything for four minutes! ?
And, IF you apply the proper focus and intensity, you can get shockingly similar benefits of doing a full HOUR of moderate-intensity endurance training, in about 1/12th of the time (full study abstract linked below):
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“Brick House” 4-minute KB Tabata Finisher
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If you are ready to get better results in less time, my 28-day Kettlebell Tabata Challenge officially opens for registration tomorrow. I’ll work with you personally over the next month to help you lose fat and gain lean muscle, without getting injured in the process. Keep an eye on your email inbox for details.
-Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net
Performing the Hero WOD “Murph” on Memorial Day has been a tradition over the last 10 years or so in many tactical fitness circles.
The workout was first made popular by the CrossFit community, who perform many workouts created to honor fallen heroes, commonly called the Hero’s WOD (Workout of the Day).
Navy Lieutenant Michael Murphy was killed in action in Afghanistan on June 28th, 2005.
The workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription.
The movie Lone Survivor was released in 2013, which tells the story of Michael Murphy and his men based off the book written by Marcus Luttrell, the lone surviving SEAL from Murphy’s group.
The Murph is now performed by men and women accross the US on Memorial Day as a fundraiser for the LT Michael P. Murphy Memorial Scholarship Foundation, and to honor all those who have served and sacrificed in the line of duty.
The standard “Murph” workout looks like this:
For time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*With a 20 lb Vest or Body Armor
The pull ups, push ups, and air squats can be “partishioned” – the most common strategy is to partition the reps into 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.
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Here is a kettlebell version of Murph to do today, in honor of those who have made the ultimate sacrifice:
For time:
1 mile Run
100 KB swings / snatches (53 lbs men / 35 lbs women)
200 Push-Ups
300 Air Squats
1 mile Run
If you’re looking for a more beginner / scaled-down version, you can also do:
1/2 mile run
50 KB swings / snatches (53 lbs men / 35 lbs women)
100 push ups (modify to knees / by elevating hands if needed)
150 bodyweight squats
1/2 mile run
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Doing the workout, thinking of, and honoring those who served and sacrificed for our country is the main point.
Take the “Murph” Challenge.
And have a thoughtful Memorial Day.
-Forest Vance
KettlebellBasics.net
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Registration for the opens 28-day Kettlebell “Tabata” Challenge opens Tuesday, June 1st. Keep an eye on your email inbox!