Here is a fun kettlebell workout you can do before the big day:
–
12 Days of Christmas Kettlebell Workout
OPTIONAL – play / sign along to “12 days of Christmas” (Twisted Sister version) while you do the workout
NOTE – Workout is done “accumulation” style:
1 squat jump
then
1 squat jump 2 push ups
then
1 squat jump 2 push ups 3 kettlebell lunges
etc
–
1 squat jump 2 push ups 3 kettlebell lunges 4 side plank lifts (per side) 5 jumping jacks 6 kettlebell swings 7 spider climbs 8 kettlebell side lunges 9 one arm kettlebell rows (per side) 10 high knees 11 kettlebell single leg deadlifts 12 burpees
–
Happy Holidays to you and yours!
-Forest and the FVT Team
PS – I am looking for a few more people to join my “KB Fit Over 40” personalized coaching program as we head into 2021…
If you:
– Are looking to keep stress levels down – Want some structure around your workouts and nutrition – Want to get in shape without getting injuredThis could be specifically for you!
You will 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. Post your time in the group as well!
#
1 – KB Rack Squats – 30 (15 each side)
2 – 1-Arm Overhead Press – 30 (15 each)
3 – Bodyweight Split squat – 30 (15 each)
4 – 1-Arm KB Swing – 30 (15 each)
5 – Forward and Back Plank Drag – 15 each side (forward + back = 1 rep)
6 – Hand Release Push-ups – 30
7 – KB 1-Arm Row – 30 (15 each)
8 – Bodyweight Walking Lunges – 30 (15 each)
9 – Burpees – 30 (Modify by elevating your hands)
10 – ½ Turkish Get Up – 30 (15 each)
#
“Dirty 30’s” 28-day KB Challenge – Details and join us here – and hurry, we start Monday! => https://bit.ly/dirty30sdec2020
“You will shred fat, reset your metabolism, push yourself both mentally and physically… with just a couple of Kettlebells and your own body weight, in 20 or 30 minutes per day, three or four times per week.”
What could be better?!? 🙂
I also have my ‘athletic Gainz’ diet plan included as part of the Challenge, so you can get your diet organized and on the right track..
And you get our 30 day flexibility challenge videos free with registration so that you can work on your movement and mobility too.
One of the first kettlebell workouts I ever did was pretty similar to the one that I’m going to share with you today.
It’s what got me hooked on kettlebells in the first place!
See because, up until that point in time, I had done more traditional type strength training… and then I did separate condition things, like hill sprints or up downs or bear crawls…
But it had never really occurred to me to mix TOGETHER the two different modalities.
What happened was this:
My training partner at the time and I got this little 35 pound kettlebell, and we did a metabolic conditioning-style work out where we mixed together the kettlebell and some bodyweight movements into a giant circuit.
Nothing fancy.
BUT, it was a completely different type of challenge than I had ever experienced before!
I remember being SO SMOKED – in a good way!
That was 12 years ago, but it’s had A big impact and inspiration on how I put together workouts today.
Because I know that people I work with now want workouts are going to help them rapidly build strength, lose fat and improve performance…
…and I know they want to be able to do it at home, with a couple of kettlebells, in 20 to 30 minutes per day.
So check out this “Dirty 30’s” Kettlebell Workout. Hope you like it. And stay tuned, because there’s more where this came from coming your way, all this week.
-Forest Vance KettlebellBasics.net
#
“Dirty 30’s” KB Challenge Workout
Complete the list of exercises below as fast as possible one (beginner) to three (intermediate / advanced) times total. Rest as needed, but you must complete all reps of one exercise before moving on to the next one on the list:
30 two hand KB swings 30 push ups 30 walking lunges (15 per side) – OPTIONAL hold KB in goblet position 30 staggered-stance one arm KB rows (15 per side) 30 jumping jacks 30 one hand KB swings (15 per side) 30 plank shoulder taps (15 per side) 30 side lunges (15 per side) – OPTIONAL pass KB between legs each rep 30 close-stance one arm KB rows (15 per side) 30 high knees
“KB Fit Over 40” – sample workout plan for week of 12.14.20
We have been getting a lot of interest and questions about our “Kettlebell Fit Over 40” program since opening up spots over the last few days.
I have been working hard custom programming training plans for clients, and so thought I would share with you a “sneak peak” of what week of training might look like.
It’s the coolest thing to be able to help men and women all around the world reach their strength, fat loss, and functional fitness goals in this way.
Now remember, the whole idea with this program, is that it’s customized! So your training plan would not look exactly like this one.
(BTW – nothing wrong with “cookie cutter” training plans!… BUT, they are not for everyone… and it is very possible that following them could be keeping you from seeing your maximum potential.)
It all depends on:
Your specific fitness goals
Your current fitness level
Any injuries or limitations you are working with
Time you have available to train
Equipment you have available to train with
But hopefully this should give you an idea, in case you are curious:
Your full training program will be delivered in the (XXXX) system.
(I use a special software to actually set up and deliver the workouts… you’d track each workout there and I’d see when you complete it, we’d communicate with each other to make sure you’re staying on track, etc)
You have three main workouts that you’ll rotate through – A, B and C.
(Workout frequency, duration, etc totally depends on the individual and their goals – again, this is a sample. Again – details of these workouts, video breakdowns, and much more are all delivered in my special software system)
In addition to your three main workouts, I also suggest 3 interval / cardio workouts.
(Here is where the client gets customized cardio / HIIT workouts based on their goals)
Another thing that would be helpful would be to add in 3-4 times per week of 10-15 minutes of flexibility / mobility work.
(Here the client gets specific mobility / flexiblity sequences to follow)
If you want to hop into any of our on-going live, real-time bootcamp workouts on Zoom, you are welcome to do that as well.
(We have live, real-time boot camp workouts that we run daily out of our studio – I include admission to these free for all of my online personal training clients)
Finally, let’s schedule a Zoom call to go through all of this together!
(We get on a Zoom call to go over everything, work on technique, and more at the start of each training cycle)
#
There you have a “sneak peak” of what a week of training in my “KB Fit Over 40” program might look like.
Hope it helps!
And hopefully you can get a vision of how having a program like this, designed specifically for YOU, could help you reach your goals that much faster, safer, and more efficently.
If you are interested in applying, you can do so here:
*I provide detailed explainations of each move in my coaching program *I coach you through each exercise, give feedback on form, etc on my coaching program *I provide daily / unlimited accountability in my coaching program
THIS IS JUST A FICTIONAL SAMPLE to give you an idea of what a custom-designed kettlebell workout might look like 🙂
(warm up / movement prep)
– Arm Swings – Arm Circles – “Low/High” Swings – Body Rotations – “Cherry Pickers” – Reverse Windmills – “Field Goal Kicks” – Butt Kickers – 3-Way Lunge
(part 1)
EMOM = At the top of each minute you will complete the reps listed. Whatever time is left in the minute is your rest and transition time. Complete each exercise 1 time before resting 1 minute and repeating:
– 1-Arm KB Thruster – 7/ea – KB Snatches – 7/ea – Push-up with shoulder Tap Ladder (each round perform 2 less reps) – start at 16 – Double Kick Out Burpee – 10
Complete 3 rounds
(part 2)
Finisher – Every Minute On the Minute + Remaining Amount of Time
EMOM = At the top of each minute you will complete the reps of the first exercise listed.
RAT = With whatever time is left in the minute you will perform the second exercise.
– KB Turkish Get-up + 3 Presses, right side – 1 – KB Turkish Get-up + 3 Presses left side – 1
Again, if you liked this workout… and you like the idea of me PERSONALIZING workouts like this, just for you… AND you like the idea of having accountability and feedback and coaching and more… STAY TUNED! I’ll be opening applications for Elite Kettlebell Fit Over 40 tomorrow.
-Forest Vance Certified Kettlebell Instructor Over 40 Training Specialist KettlebellBasics.net
Here is a super common mistake I see men and women over the age of 50 make with their training:
They just pick workouts they like, or want to do, or that think correlate with their goals…
…and they simply modify them to fit their current fitness level or needs.
Here is an example kettlebell workout I found with a quick internet search:
#
3 Rounds for Time:
Run 400m
21 American Kettlebell Swings
15 Push Ups
#
So let’s say you’re going to give this workout a try.
But you have some knee issues.
So instead of running, you pick a lower impact cardio move, like marching in place.
And let’s say you also have some back issues.
So instead of the swings, you do deadlifts, or maybe KB squats on to a box, instead.
And then let’s also say you have some shoulder issues.
So you have to modify the push ups too, by maybe elevating your hands on a box.
#
Now this is okay, and I’m not saying it’s necessarily wrong. You will get a fine workout. You’ll elevate your heart rate. You’ll get some resistance training in. Overall much better than doing nothing!
BUT, you could do a lot BETTER, if you had a workout that was more SPECIFIC to your exact fitness level and goals.
You would be much BETTER off to adress things like:
Flexiblity / mobility / improved movement – could be inserted in your warm up / movement prep, at the end of the workout, or even inside the workout itself. NOT done in the example workout above.
Balance – could be inserted in your warm up / movement prep, at the end of the workout, or even inside the workout itself. NOT done in the example workout above.
Direct core strength work – could be inserted in your warm up / movement prep, at the end of the workout, or even inside the workout itself. NOT done in the example workout above.
Make sense?
If you are a man or woman over the age of 50 and you want a kettlebell-focused program that is more specifically built around your needs, I recommend you check out my Lifetime Kettlebell Fitness program.
It does NOT just modify regular kettlebell workouts and make them easier; it addresses the goals listed above that are specific to the 50+ kettlebell athlete.
You can see this program, as well as the rest of my products and services that are on my “Better Than Black Friday Sale” through tomorrow night, at the link below:
Here is a Kettlebell “Thanksgiving Sampler Platter” Workout for you on this Holiday.
You’ll get a little bit of everything – swings, cleans, snatches and more:
Check it out:
*Two handed swing – 10 reps *Clean and press – 5 reps per side *One hand swing – 10 reps per side *Clean and rack squat – 5 reps per side *Two handed swing – 10 reps *Turkish get up – 2 reps per side *One handed swing – 10 reps per side *Snatch – 10 reps per side *Two handed swing – 10 reps
Complete as many rounds as you can of this circuit in 20 minutes.
And don’t forget – my kettlebell courses + training plans are ALL on sale this weekend:
