Category: Kettlebell Workouts

“Bro Split” vs KB Fit Over 40

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If you have experience lifting weights, you’ve probably heard of the famous “bro split”.

For decades, it’s been the “gold standard” for organizing our training. It’s incredibly popular among both bodybuilders and recreational lifters alike.

But is it good, does it work?

More on that in just a sec…

…see, with the Bro Split, the main idea is that you devote each workout to one or two muscle groups. There are a lot of ways you can do this, but it would typically look something like:

Monday = Chest + Tris
Tuesday = Back + Bis
Wednesday = Off
Thursday = Legs
Friday = Shoulders + Abs
Saturday / Sunday = Rest

This is basically how I organized my training for probably the first 10 years or so of my lifting career. I will tell you, it DOES work if your goals are purely asthetic. This, paired with the “Bro Diet” (we’ll save details on that for a later post lol), and you CAN get your big chest, jacked arms, and six-pack abs.

However, if you’re looking for improved functional fitness, more athleticism, better flexibility / mobility, less body pain, that sort of thing… we can do better.

We need to start working your body as a whole. Start focusing on movement patterns instead of muscle groups. Start incorporating more total-body movements with things like kettlebells that are going to help strengthen your core and make you move better and even fix some of your pain issues, all the the same time.

If you have been doing something like the “bro split”, but it no longer works for your current goals…. OR you just need help organizing your training and getting on the right track in general… click the link below to apply for my “KB Fit Over 40” – personalized coaching program:

-> KB Fit Over 40

But hurry! – I only have a few spots left.

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

[video] 50 Rep Kettlebell Snatch – Burpee Challenge

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Today, I have a 50 Rep Kettlebell Snatch + Burpee Challenge for you to try.

You’ll need one kettlebell for this one. If you want to do the prescribed weight, it’ll be 16k for the ladies, 24k for the guys. However, if you’re just getting into things, or if you don’t have these exact weights available, it’s all good, you’ll still get a great workout.

Also, you want you to make sure you have a solid grasp of kettlebell snatch technique before attempting this one. You’re going to be pushing yourself hard, so your form can get sloppy very fast if you’re not careful.

Here’s how the Challenge works:

– Set your timer to go off every minute, on the minute.

– Get to 50 kettlebell snatches total, any way you can.

– At the top of every minute, stop and do 5 burpees.

That’s it. If you can do this one in five minutes or less, you’re a fire breather!

Enjoy. Let me know how you do.

And if you want more extensive, personalized kettlebell instruction from me, also be sure to check out my “KB Fit Over 40” program. I’ve opened a handful of slots this week, and still have a few more I am still looking to fill -> https://bit.ly/kbfitover40forest

28-day “Filthy 50” Kettlebell Challenge 2.0 for Men + Women Over 40

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The 28-day “Filthy 50” Kettlebell Challenge kicks off in a few short days! Will you be joining us? Learn more and reserve your spot at the link below:

-> 28-day “Filthy 50” Kettlebell Challenge 2.0 for Men + Women Over 40

I will take you by the hand and get you better results than you EVER thought possible over the next 28 days… using just a couple of kettlebells and your own bodyweight, in three to four 20-30 minute workouts each week!

These workouts are especially friendly if you are over the age of 40, 50, or above… because we take care to get you a great workout, and help you increase muscle, reduce body fat, increase stamina and flexibility and improve my overall health… while also choosing movements that are easy on your joints and friendly to work around with injuries etc etc.

I am even including my brand new Athletic Gains diet FREE when you sign up, so that you can not only gain the muscle, burn the calories, and improve performance with the kettlebell workouts, you can also shed the fat with the diet at the same time.

However, we do start in a few short days on this new program, so if you want in, check out the details and be sure to reserve your spot ASAP at the link below:

-> 28-day “Filthy 50” Kettlebell Challenge 2.0 for Men + Women Over 40

Look forward to working with you!

-Forest and the FVT Team @ KettlebellBasics.net

“Filthy 50” KB Challenge Workout

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If you:

– Want to shred bodyfat
– Want to gain lean muscle
– Are age 40+
– Are trying to get more structure and routine around your fitness program
– Have a kettlebell or two to work with, and 20-30 minutes, three or four times per week

We can help you get a GREAT kick-start on your goals over the next 28 days! You need to join our upcoming 28-day “Filthy 50” KB Challenge. More details and registration opening tomorrow. For now, here is a sample workout from the program:

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“Filthy 50” KB Challenge Workout

You will perform all the reps of each exercise before moving on to the next exercise. Rest as needed to maintain proper form!

1 – 1-Arm KB Row with Rotation – 50 (25/ea side)
2 – Kb Goblet Walking Lunges – 50 (25/ea side)
3 – Hand-to-Hand KB Swing – 50
4 – Diagonal Band Pull-aparts – 50 (25/ea way) (Sub Sea Turtles if no band – 50)
5 – Lateral Hops – 50 (25/ea side)

FINISHER – Complete 5 rounds of the following two moves as fast as possible:

1 – Side Plank With Abduction – 10/ea leg
2 – KB Plank Drag Through – 10 (5/ea side)

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Remember – if you:

– Want to shred bodyfat
– Want to gain lean muscle
– Are age 40+
– Are trying to get more structure and routine around your fitness program
– Have a kettlebell or two to work with, and 20-30 minutes, three or four times per week

We can help you get a GREAT kick-start on your goals over the next 28 days! You need to join our upcoming 28-day “Filthy 50” KB Challenge. More details and registration opening tomorrow.

– Forest and the FVT Team

“4X” KBs for Arms Circuit

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In case you’re not familiar with it, “4X” is a method that minimizes elevation of cortisol, the stress hormone that can ruin muscle gains.

How?

Less joint and nervous system stress on fewer max sets.

For standard 4X, you take a weight 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.

If you get 10 on your last set, you add weight on the next workout.

Simple, but very effective.

Plus, you only have to use moderate poundages, not super heavy weights that can be hard on the body.

Here is a KBs for Arms Circuit, done “4X” style.

If you love the workout, I also recommend you check out Anabolic Reload. It is a complete training plan designed to help you get stronger and add muscle. It uses the “STX” method, a more effective off-shoot of 4X. The main focus of the program is to help you gain strength and muscle, without having to lift heavy weights:

-> Anabolic Reload

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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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If you love the workout, I also recommend you check out Anabolic Reload. It is a complete training plan designed to help you get stronger and add muscle. It uses the “STX” method, a more effective off-shoot of 4X. The main focus of the program is to help you gain strength and muscle, without having to lift heavy weights:

-> Anabolic Reload

-Forest and the FVT Team at KettlebellBasics.net

“STX” Training: How to Gain Muscle and Strength Without Going Heavy

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If you want to get stronger, but can’t or don’t want to lift “heavy” in the traditional sense because of pain, injuries, etc – I highly recommend that you check this out:

-> “STX” Training: How to Gain Muscle and Strength Without Going Heavy

What makes this program very unique is that it is focused on helping you gain strength and muscle, but you do NOT train heavy in a “traditional” sense – meaning by lifting a high percentage of your max for low rep sets.

If you are dealing with body pain, feel beat up from years of sports or lifting or whatever else, but still want to be able to look and feel your best, this could be just the thing.

You use what Steve Holman (creator of the program) calls “STX sets”, so that you’ll hit muscular failure with much less weight than you normally lift for your heavy working sets.

I can hear it now:

“Forest, don’t I need to lift heavy to get the GAINZ?!?”

Yes and no.

Getting stronger and lifting progressively heavier weight is the basis of progressive overload.

However, you get can to the point where the weights get so heavy that they pose a real risk of serious injury.

Ask any experienced powerlifter, strongman competitor, or weight lifter, and they will tell all about it.

The trick is to find a way to stimulate muscle growth, while staying injury free in the process.

The overarching concept with “STX” training is that you pre-exhaust the slow-twitch muscle fibers first, before getting into working the fast-twitch muscle fibers afterwards.

It ends up creating a lot of muscle stimulation, without having to lift heavy weights.

If this sounds like something that would be interesting to you, learn more at the link below:

-> “STX” Training: How to Gain Muscle and Strength Without Going Heavy

Here’s to injury-free GAINZ in 20201! –

  • Forest Vance
    KettlebellBasics.net

KBs for Abs: Pure Core + Pure Cardio Day

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With Kettlebells for Abs, you will discover how to use kettlebells to:

  • Double your core strength
  • Fix your posture
  • FINALLY get that hard and lean midsection you’ve always wanted

Click the link below to learn more and grab your copy now:

-> Kettlebells for Abs

Here is a sample workout from week 3 of the program:

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KBs for Abs: Pure Core + Pure Cardio Day

PART 1 – KBs for Abs Circuit

Complete each exercise for 40 seconds, take 20 seconds of rest between moves. Take 60 seconds rest between rounds. Complete 4 rounds.

1 – Half Turkish Get Up to Bridge – Stay on 1 side each round
2 – Plank Kick Through
3 – Hollow Hold With Overhead KB
4 – Plank to Push-up

PART 2 – Pure Cardio Circuit

Complete 2 rounds of the following as fast as possible. Do not move on to the next exercise until you have completed all reps of the current move.

Total Body Extensions – 30
Jump Jack Squat – 20
Jump Rope – 100
Butt Kicks – 50

PART 3 – Finish with 10 minutes of moderate paced steady state cardio @ 7/10 intensity. This can be a jog, stationary bike, etc.

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With Kettlebells for Abs, you will discover how to use kettlebells to:

  • Double your core strength
  • Fix your posture
  • FINALLY get that hard and lean midsection you’ve always wanted

Click the link below to learn more and grab your copy now:

-> Kettlebells for Abs

-Forest and the FVT Team @ KettlebellBasics.net

KBs for Abs circuit – “Rippers” (sneak peak)

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The workout is from my new “Kettlebells for Abs” course…

…and it’s called “Rippers”, ’cause we’re going to rip up those abs 🙂

We do 3 exercises, :30 each, :15 rest between moves, 3 rounds total:

  • Bear Plank KB Drag-Thru
  • KB Foot Taps
  • Side Plank w/ Hip Dip

Watch the video for a quick breakdown on how to do the moves.

And grab the full 28-day Kettlebells for Abs program at the link below:

https://bit.ly/kbsforabs

Here’s to FINALLY getting that six-pack! –

– Forest and the FVT Team @ KettlebellBasics.net

new training plan – “Kettlebells for Abs”

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Okay – this new training plan is live and ready to go!

-> Kettlebells for Abs

With this 28-day workout program, you will discover how to use kettlebells to:

  • Double your core strength
  • Fix your posture
  • FINALLY get that hard and lean midsection you’ve always wanted

Click the link below to learn more and grab your copy now:

-> Kettlebells for Abs

-Forest and the FVT Team @ KettlebellBasics.net

Kettlebells for Abs: Week 1 / Day 3 – “Core + Strength”

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Whether your body has changed with age, your eating habits are off track due to stress, or you’re doing hundreds of crunches and sit ups without results, it’s time to blast your belly fat the right way.

Kettlebells are one of the best strengthening tools for abs, because the dynamic nature of kettlebell exercises makes them particularly effective for forcing the core to work hard in a different way.

Check out today’s workout, and stay tuned – my new “Kettlebell Core” program is dropping later this week!

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Kettlebells for Abs: Week 1 / Day 3 – “Core + Strength”

*Links to video exercise demos + recommended weights included in the full program!

PART 1

Complete 3 rounds of the following circuit. Rest as needed between exercises. Rest 60 seconds between rounds.

1 – Turkish Get Up to half rack Carry – 1/ea. Carry 10 yards (30ft) if space available. If not walk out and back before completing the Get Up.
2 – Tall Kneeling Bottoms Up Press – 5/ea
3 – Tactical Lunge – 8/ea
4 – Uneven Push-ups – 5/ea

PART 2

Complete 3 rounds of the following circuit. Rest as needed between exercises. Rest 60 seconds between rounds.

1 – Bear Plank Drag Through – 7/ea
2 – KB High Knees – 15/ea
3 – Side Plank w/Hip Dip – 7/ea

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My Kettlebells for Abs system will put you on the right track to a flatter, stronger midsection in 2021. We’re going to teach you how to intelligently and safely train your abs, using kettlebells. Stay tuned, new program drops later this week!

-Forest Vance
KettlebellBasics.net