One of the best things about kettlebells is that when you know how to use them properly, you can build great functional strength that will help you in both your chosen sport, daily activities, etc… AND you can do it while taking it easy on your body and joints.

Adding “MRT” (stands for metabolic resistance training) and kettlebells TOGETHER makes for the ultimate combo!

In basic terms, MRT is intense cardiovascular and muscular training combined. It’s designed to leave the metabolism elevated for as long as 24 hours post workout, so you’ll be burning calories not only while you train but well after your workout.

For MRT, workouts should incorporate every muscle group with compound movements. Heavy resistance with little rest for a higher intensity session. 

Here is an example:

Kettlebell MRT (free sample workout)

PART 1 – Do the following circuit four times, resting for 1 minute between circuits. Each exercise should be performed for 30 seconds:

• Walking KB goblet lunges (:30 per side)
• Kettlebell suitcase rows (:30 per side)

PART 2 – Do the following circuit four times, resting for 1 minute between circuits. Each exercise should be performed for 30 seconds

• Single arm KB swings (:30 per side)
• Body saw
• KB side lunges (:30 per side)
• High knees in place

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This short workout is a basic example of how you can use the power of kettlebells and MRT to build functional strength, burn fat, and increase cardio, all at the same time.

If you like this style of workout, I suggest you check out our Online KB Boot Camp – 14 Day Jump Start. We use it almost exclusively in this program. Plus you get me and my team there with you every step of the way to help you reach your goals. You can still apply, but this is going to be the last call. Do so now at the link below: -> https://bit.ly/fvtkbboot2021

To your continued success! –

-Forest Vance, Kettlebell Expert, Over 40 Training Specialist

If you’re looking to get back to your “fighting weight”…

If you want a serious training program that will challenge you and get results, yet will not break your body in the process…

If you want to skip the hassle and expense of a gym membership…

You need kettlebell workouts like the one I’m sharing with you today in your life!!!

Try the workout, and if you like it, also be sure to fill out the form below if you want more help reaching your goals with kettlebells:

-> FVT Online Kettlebell Bootcamp – 14 Day Jump Start

10 Minute KB Workout for Fat Loss #2

Set your timer for intervals of 30 seconds. Do as many reps as you can of each exercise in each interval. Take 30 seconds rest between rounds. Do a total of 4 rounds.

– KB rack lunges (2 sets R / 2 sets L)
– Close push ups
– 1 arm KB swings (2 sets R / 2 sets L)
– Burpees

Watch the video that shows you how to do this workout here:

-> https://youtu.be/HBocGgRB1qM

Fill out the form below if you want more help reaching your goals with kettlebells:

-> FVT Online Kettlebell Bootcamp – 14 Day Jump Start

-Forest Vance, Kettlebell Expert, Over 40 Training Specialist

We have a small group training program called “Lean and Jacked” that I lead at my studio.

It consists of folks who want to get as strong as possible, while at the same time, staying lean and athletic!

Brett gained 8 pounds of muscle and lost 12 pounds of fat in about 18 months time, while adding 40+ pounds to his bench press, 70+ pounds to his squat, and 100+ pounds to his deadlift. He is just one of many success stories.

Good news is, even if you can’t train with us in person at our Sacramento, CA studio, you can get similar results!

Here’s the overview of how we structure the training:

1 – We spend about 1/2 of the workout time on structured, progressive strength training. This is done with kettlebells and/or the basic barbell lifts. Not random, what you feel like for the day – but having a specific performance goal in mind, and working backwards from that to get to it.

This CAN be complex – we use spreadsheets based on maximum lift goals to calculate everything out 12 weeks ahead of time for this particular group, so that nothing is left to chance!… but it doesn’t have to be. You can use a simple progression where each week builds on the last, like we do in Kettlebell – Bodyweight Hybrid Strength Training -> https://bit.ly/kbbwstrength

2 – We also include functional movements – kettlebell swings, kettlebell snatches, Turkish get ups, push ups, pull ups, pistol squats, etc etc – as part of our regular programming. This way, our “accessory” work is not only training all of our muscle groups in a balanced way, we’re also getting conditioning work, core work, etc – so that we are staying lean and athletic and in great shape, all at the same time.

Here is what a sample workout might look like (majority of this workout is directly from Bodyweight Hybrid Strength Training! -> https://bit.ly/kbbwstrength)

PART 1 – OPTIONAL Superset:

Barbell Back Squat – 6 reps @ 75% 1RM

rest approx :60

Barbell Overhead Press – 6 reps @ 75% 1RM

rest approx :60

repeat for four rounds total

PART 2 – Do a set of 3 reps; rest 15 seconds; do a set of 4; rest 15 seconds; do a set of 5; rest 15 seconds; do a set of 6; rest 15 seconds; do a set of 7; rest 15 seconds; rest for two minutes. Repeat each exercise for 2 full rounds, rest as needed, and move to the next exercise.

1 – KB Snatch (3/4/5/6/7 reps per side) (Women:12k+,Men: 20k+)
2 – KB Suitcase Pendulum Lunge (3/4/5/6/7 reps per side) (Women:12k+,Men: 20k+)
3 – Pull-ups, Band assisted pull-ups, or 1-Arm KB Row (3/4/5/6/7 reps per side) (Women:12k+,Men: 20k+)
4 – Hand to Hand KB Swing (3/4/5/6/7 reps per side) (Women:12k+,Men: 20k+)

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If you like this workout, you’ll LOVE Bodyweight Hybrid Strength Training program -> https://bit.ly/kbbwstrength!)

And if you want to get strong, lean, and athletic, all at the same time, follow the recommendations in today’s post as a great start.

Train hard, talk soon –

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

PS – Also got a new video up for you to check out on the YouTubes! Click the link below to watch it now:

9-min KB High Pull / Renegade Row / Push Up Finisher -> https://youtu.be/___DWHu2jTE

Work every muscle in your body, torch calores, and rev your metabolism with today’s 12 minute kettlebell ladder challenge!

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12-min Kettlebell Ladder Challenge

Start with one rep of each exercise, and complete moves in a circuit format. Once complete, repeat, but this time doing two reps of each exercise. Once complete, repeat, but this time doing three reps of each exercise. “Climb the ladder” and get as high as you can in 12 minutes:

A – Turkish Get Up (one rep per side – do NOT rush reps; just keep rest to a minimum in transitioning to next move) (prescribed weight = 24k men / 16k women, but start with the load that is right for YOU)
B – Pull Up (modifiy with double reps of inverted rows – so you’d go 2,4,6, etc)
C – Burpees (modify as needed for your fitness level + goals)

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Use this one to finish off your next workout strong, or even as a stand-alone “minimalist” full-body session.

Talk soon, and STAY TUNED! If you liked this workout, you’ll LOVE my new kettlebell workout plan – it’s coming out later this week…

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

“300” – 28 Day KB Challenge – BENCHMARK WORKOUT

Our 28-day 300 KB Challenge 2.0 officially starts today! Thought you might be interested to get a sample of one of the workouts:

“300” – 28 Day KB Challenge – BENCHMARK WORKOUT

Note: Be sure to record the weight used for each move and the total time it takes you to complete this benchmark workout with proper form. You will retest at the end of this 4-week challenge.  

1 – KB Snatch to Rack Squat – 10 each side (Women:12k+,Men: 20k+)

2 – Push-ups – 20

3 – Rear Lunge to 1-arm Press – 10 each side (Women:12k+,Men: 20k+)

4 – Half Burpee to Gorilla Row – 10 each side (Women:16k+,Men: 24k+)

5 – KB Plank Drag – 10 each side (Women:12k+,Men: 20k+)

Complete 5 rounds

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Info on the 300 KB Challenge 2.0 and sign up at the link below:

-> 300 KB Challenge 2.0

The program is designed to help you build that functional, lean, athletic, “Spartan” body – with just a couple of kettlebells and 3-4, 20-30 minute workouts per week.

One thing that makes this program unique is that you’ll have a group that you are going through the Challenge with so that you have accountability, support, and motivation to succeed.

I give you a free bonus bodyweight training program (No Gym? No Excuse!) when you sign up, so that you can do the Challenge even if you don’t have access to kettlebells!… and I also give you a free copy of my Athletic GAINZ diet plan, because we know that workouts to change your body composition and overall fitness HAVE to be accompanied by proper nutrition for the best results.

However, we officially start the Challenge today, so if you want to join us, you’ll want to sign up ASAP so that you can get the workouts and start planning for maximum success! 

-> 300 KB Challenge 2.0 – starts Monday, March 15th!

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

Got POWERFUL fat-burning kettlebell workout for you to try today.

This is a workout from my No Gym? No Excuse! program, available FREE for a limited time when you sign up for the 28-day “300” KB Challenge at this link -> https://bit.ly/3l8ESa8

“Circuit City” – 15 min KB/BW Burner

Perform each exercise for 40 seconds of work. Rest 20
seconds between exercises. Rest 40-60 seconds between rounds. Complete
3 rounds:

1 – BW Sumo Squat OR add a KB in goblet position to up intensity (recommended weight: Women:12k/16k+, Men: 20k/24k)
2 – Pike Pushup OR 1-arm KB Press – Switch sides at halfway (recommended weight:8k
women / 16k men)
3 -1-arm KB Swing (16k women / 24k men) OR Single leg touchdown
(switching half-way on either)
4 -Negative Pullups OR Isometric inverted row
5 – Slow Mountain Climber

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I just added my No Gym? No Excuse! 2.0 program as a free bonus for when you sign up for the upcoming “300” 28-day KB Challenge -> https://bit.ly/3l8ESa8

Now, you’ll have the full kettlebell workouts you need to build a lean, functional, athletic physique… PLUS a full minimal/zero-equipment program to go with it! Learn more and get instant access here -> https://bit.ly/3l8ESa8

Cheers to your continued kettlebell success! –

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