I hope you’re having a fantastic Sunday on this holiday weekend!

I went to a car show called “Greaserama” yesterday in Platte City, MO. If you like all things DIY, high performance vintage cars with a touch (or a lot) of rust, Rat Fink art, monsters, and punk rock music – it’s an absolute blast!

Anyway, days like today are perfect for a “recovery-focused” workout. Sometimes when I wake up in the morning after a hard training week, my body can feel pretty sore. But you know what’s funny? If I actually do a workout, I often end up feeling better!

If you’re interested, I also have a new program that combines Recovery Focused workouts with Metabolic Strength Training and Functional Cardio and Abs workouts. It’s designed to give you efficient exercises that keep your cortisol levels under control while allowing you to achieve amazing results in a short amount of time, all from the comfort of your own home. Check out the course at the link below:

=> 60-year-old “Ripped Grandpa” home workout

Now, let me share with you a 17-minute Recovery-Focused Workout that will leave you feeling refreshed on this Sunday morning. Cheers!

— Forest @ KettlebellBasics.net

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17-min Sunday Recovery-Focused Workout

Perform each exercise for the designated time before moving on to the next one. Rest for about 30 seconds between sets. Complete a total of five rounds:

• Jumping Jacks: 30 seconds
• Reverse Plank: 30 seconds
• Punches: 30 seconds
• Knee Crunches: 30 seconds
• Side Kicks: 30 seconds
• Seated Twisting Punch: 30 seconds

Functional Cardio and Abs workouts are a fantastic option for men who want to regain an active lifestyle while taking care of any existing aches or pains. These workouts are a key part of the program I’ll be sharing with you below:

–>> Discover the Fit Over 50 “Ripped Grandpa” home workout here

During phase one, which spans weeks 1-4 of the program, you’ll be incorporating these workouts into your routine a few times per week. (In addition, to maintain a well-rounded training regimen, we’ll also include some Metabolic Strength Training workouts and Recovery Focused Workouts on other days too.)

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Fit Over 50 – Functional Cardio and Abs Workout

Move from one exercise to the next with minimal rest between sets. Once you’ve completed the entire circuit, take a 1-2 minute break before starting over again. Aim for six rounds in total:

— Jog In Place for 30 seconds
— Scissor Kicks – 10 reps per side
— Skaters – 10 reps per side
— Cross Crunches – 10 reps per side
— Mountain Climbers – 10 reps per side
— Reverse Plank – 30 seconds

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One of the things I absolutely love about cardio and abs workouts like this is their simplicity and accessibility. You don’t need any fancy equipment or exceptional running abilities or anything else to reap the benefits. They are low-impact on your body and can be done anytime, anywhere.

For more information on the full Fit Over 50 program that includes this workout and more, click on the link below:

–>> Discover the Fit Over 50 “Ripped Grandpa” home workout here

Here’s to achieving all of your goals!

Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

I’m getting ready to go on vacation soon and I’m really excited about it!

But one thing that can be a little tricky while on vacation is figuring out how to stay active and workout.

Bringing kettlebells on an airplane doesn’t sound like the best idea, especially with my wife who always packs way too much stuff and our two little ones in tow!

And sometimes the gyms at hotels or resorts aren’t as great as we hope they’ll be.

So, for this trip, I think I’ll focus on bodyweight workouts instead. It’s a good change for my body every now and then and it feels really nice on my joints.

There’s this program called the Warrior Zero Bodyweight Challenge that I really like. I’m planning on doing some of their workouts during this week, like the one below:

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Zero-Gear Bodyweight Workout
from – Warrior Zero Bodyweight Challenge

PROTOCOL:

2,3,5,8,13,21,13,8 …

You will set your timer for the duration of the Protocol; in this case 15 minutes.

Start with exercise #1 and perform 2 repetitions.

Next, exercise #2 for 2 reps, then exercises #3 for 2 reps.

You will stick with the 2 reps of each exercise until you complete 2 reps of all 8 exercises.

From there, you move on to 3 reps of all 8 exercises.

You will working through the repetitions until time expires (moving up and down the ladder). Perfect Form not Speed is the goal here.

EXERCISES:

• Hip Bridge
• Shinbox Switch
• Front Squat
• Tactical Push Up
• Spinal Rock
• Sit Thru
• Front Lunge
• Pull Press

*All exercises demoed, broken down, explained in the Warrior Zero Bodyweight Challenge course, HERE

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What’s great about this workout is that you don’t need ANY equipment! No lugging around kettlebells or bands or any other gear… and not to mention, it’s totally different and one-of-a-kind.

If you’re interested in checking out the complete Warrior Zero course, you can do so by clicking on THIS LINK.

Have an amazing rest of your weekend – catch up with you soon!

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

sample from – “The Best Home Gym Exercises You’ve Never Heard Of” – OLGL’s, or One-Leg Glute Deadlifts.

Don’t underestimate the power of this exercise – you can achieve great results without using heavy weights.

To perform OLGL’s, set up a flat bench and place a pair of KBs, DBs, or a Barbell (pictured above) a few feet in front of it. Assume the position for a Bulgarian Split Squat, with your foot and part of your shin firmly on the bench. Stability is key here, as we want to focus on targeting one side at a time.

Once you’re in the bottom split squat position, pick up the dumbbells and bring your torso upright while keeping your legs in place. The movement should only occur at the hips and lower back.

This exercise is an absolute gem for your glutes. Not only does it provide constant isometric tension to the working-side glute from holding the split position under load (which also provides a great stretch), but it also engages that glute to extend the hip and bring the torso upright simultaneously – this is where the magic happens!

You’ll experience two levels of tension on your glute at once, resulting in an incredible workout. Be prepared to feel this exercise like no other – dual-function loading is truly mind-blowing!

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I’m always on the lookout for new and innovative exercises to incorporate into my workouts. That’s why I highly recommend a resource like “The Best Home Gym Exercises You’ve Never Heard Of.” It’s packed with 277 incredibly effective exercises that can be done with basic equipment.

If you’re an intermediate or advanced trainee who already understands program design, this tool is an invaluable asset. Just yesterday, I was planning workouts for our clients at the studio and needed a single leg hinge movement for four sets of eight. I wanted something different from what we had been doing before, both physically and mentally stimulating. Thankfully, this guide provided exactly what I needed!

From chest to abs, this book covers every major muscle group in your body. You’ll find exercises for biceps, triceps, back, traps, quads, hamstrings, glutes, shoulders, calves—you name it! With just a few pieces of equipment, you’ll have everything necessary for a complete workout.

So don’t miss out on discovering these unique and fresh exercises that will challenge your muscles in ways even the best machines at the gym can’t match! Click here to unlock their potential today.

–Forest Vance
Kettlebell Expert & Over 40 Training Specialist

The other day I was chatting with this guy at my gym. We both competed in a powerlifting meet recently and hadn’t seen each other for a while, so it was good to catch up.

He mentioned that he’s been dealing with some knee issues, and I shared with him my experience of having two knee surgeries and how it still affects my workouts to this day.

Yeah, my knees can be a bit cranky sometimes! 😉

Despite that, I can still do things like the RKC snatch test (which involves doing one hundred 53-pound kettlebell snatches in five minutes), compete in powerlifting meets, and even run decent distances (last November I did a 25k trail run, for example).

BUT!

I have to stay on top of it.

I need to regularly do specific stretches and exercises to strengthen my knees, or else they start to hurt more.

It’s nothing complicated and only takes a few minutes each day!… but let me tell you, if I skip it, I really feel the consequences.

Here’s one 5-min Strength + Stretch Sequence for Cranky Knees… if you like it, I highly recomend doing the full program on the next page –>> Feel Good Knees course

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5-min Strength + Stretch Sequence for Cranky Knees

Hold each stretch / pose for at least 30 seconds:

— Reclined Hand-to-Big-Toe Pose: Lie on your back and extend one leg straight up towards the ceiling. Grasp the big toe of that leg with your hand and gently pull it towards your body, feeling a stretch in the back of your leg. Hold for 30 seconds and then switch legs.

— Bridge Pose: Lie on your back with your knees bent and feet flat on the floor. Place your arms alongside your body. Push through your heels to lift your hips off the ground, forming a bridge shape with your body. Hold for 30 seconds while engaging your glutes and hamstrings.

— Banana Pose: Lie on your back with your legs together. Extend your arms overhead and interlace your fingers. Press your palms away from your body as you stretch towards one side, creating a gentle C-curve shape with your body. Hold for 30 seconds and then repeat on the other side.

— Chair Pose: Stand with your feet hip-width apart. Bend your knees and lower your hips as if sitting back into an imaginary chair. Keep your chest lifted and your weight in your heels. Hold for 30 seconds, engaging your quadriceps and glutes.

— King Arthur’s Pose: Kneel on the ground with one knee forward and the other knee resting on a folded blanket or mat. Place your hands on your front knee for support. Gently shift your weight forward, feeling a stretch in the front of your back leg. Hold for 30 seconds and then switch legs.

— Half Lord of the Fishes Pose: Sit on the ground with your legs extended in front of you. Bend one knee and place the foot on the outside of the opposite thigh. Twist your torso towards the bent knee, placing your opposite elbow on the outside of the knee for support. Hold for 30 seconds and then repeat on the other side.

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If you want a complete routine that will really make your knees feel good, be sure to check out the Feel Good Knees course on the next page –>> Feel Good Knees course

Don’t let knee pain hold you back any longer – take action and start feeling better today!

Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Specialist

Do you experience back pain when using kettlebells? Today’s trick could really help!

But first, I wanted to let you know – I’m looking for a few more people to join my 1-1 remote kettlebell coaching program.

This program is designed for people over 40 who want to learn how to use kettlebells safely and effectively, get stronger, and lose up to 12 percent of their body weight over the next 12 weeks.

If you’re interested, please click the link below, fill out the interest form, and I’ll send you more information:

-> One-to-One Personal KB Coaching with Forest

During my early morning kettlebell class today, I shared a technique trick that really made a difference.

You see, kettlebells are fantastic! They’re gentle on your body and joints. But just like any exercise, good form is crucial. If not done correctly, you might end up hurting yourself.

Some folks have mentioned that kettlebells cause them back pain. Now, I’m not a doctor, but I am a coach with experience in guiding people to use kettlebells properly.

A common mistake I notice is people swinging the kettlebell too low to the ground. This can strain your back. Instead, keep the kettlebell closer to your body when you swing down. Think “high on the thigh”.

Little changes like these can be game-changers in your training.

Sometimes, you might not even realize you’re making a mistake, like swinging the kettlebell too low, causing back pain.

That’s where a coach comes in.

I personally have coaches for all important areas of my life – kettlebells, yoga, weightlifting, business, finances, and more.

So, if you’re looking to see the best and quickest results from kettlebells, good news, because I’m currently accepting more members for my one-on-one remote kettlebell coaching program. This program aims to teach people over 40 how to safely and effectively use kettlebells, get stronger, and potentially lose up to 12% of their body weight over 12 weeks.

Please visit the link below, fill out the interest form, and I’ll send you more details:

-> One-to-One Personal KB Coaching with Forest

And remember, if kettlebells are causing you back pain, try keeping the kettlebell closer to your body when you swing! This simple adjustment can make a world of difference.

Yours in strength and health –

– Forest Vance @ KettlebellBasics

A close family member of mine recently decided she needed a big change.

She used to be very active and loved playing sports all her life. However, during the past year, she started moving less, and ending up putting on 15-20 pounds.

She started by eating healthier. She cut out processed carbs, focused on protein and veggies first at every meal, and started moving more by going for a walk or a run for 30-45 minutes almost every day.

This helped her feel better and lose the first 10 pounds!

Then, she decided she was ready for something more challenging. She wanted to become stronger and build lean muscle. Can you guess the program I suggested to her? 🙂

–> the 28-day KB Summer Strength Upgrade Challenge

This program is super simple and very straightforward. It’s all about just a few focused and basic kettlebell exercises, done consistently, with great technique, and made progressively more challenging over the 28 days.

The cool thing is, by doing these few exercises, she will be working out her whole body. Legs, back, core, shoulders, arms – everything! And it will even help her become more flexible!

For someone like her, who doesn’t have a lot of free time, this program is perfect. All she needs is a couple of kettlebells and just 20-30 minutes, three days a week.

I can’t wait to see how much stronger she gets!

Are you interested in trying it too? Check out the details and sign up here:

–> the 28-day KB Summer Strength Upgrade Challenge

Stay strong, Forest and the FVT Team at KettlebellBasics.net