A couple of years ago, I participated in a 30-day Challenge.

As part of the Challenge, we would do push ups every morning.

We used a structured and progressive system that gradually increased the number of push ups each day for 30 days. This method reminded me of the “Push Up Mastery” guide, which you get for free when you purchase the Physique Zero program.

The “2x Your Push Ups in 30 Days” plan is part of the Physique Zero program that uses a specific progression system of increasing and decreasing total reps and volume daily. This plan can help individuals significantly improve their push up ability in 30 days. For instance, I increased my push up ability by following this program, and I believe anyone who follows it precisely can do the same or even double the amount of push ups they can do in one go.

To give you an idea, here’s a brief example of the program’s first three days:

DAY 1 Set 1: 5 Set 2: 5 Set 3: 10 Set 4: 5

DAY 2 Set 1: 20 Set 2: 10 Set 3: 10 Set 4: 8

DAY 3 Set 1: 8 Set 2: 15 Set 3: 8 Set 4: 8

The “2x Your Push Ups in 30 Days” plan has a beginner and advanced version, so you can choose the plan that fits your current fitness level. You’ll need to see the full program to understand how it works, but this brief overview gives you an idea of what to expect.

To access the detailed plan that can help you improve your push up ability and a full at-home bodyweight strength program, click the link below:

-> “Physique Zero” Pull Up Progression Method + Full “2x Your Push Ups in 30 Days” plan

Here’s to doubling your push ups in 30 days!

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

The pull-up exercise is known for its ability to develop upper body strength, a solid core, and overall physical fitness. People who can effortlessly perform pull-ups on command are considered to be strong and healthy.

If you’re interested in improving your pull-up game, I have great news for you. We have a new resource available called the “Physique Zero” Pull Up Progression Method, which is actually a free bonus program that comes with the purchase of the Physique Zero course.

-> “Physique Zero” Pull Up Progression Method + Full 12-week Bodyweight Strength plan

Here’s how it works:

1. You start by “testing out” to set your baseline and goal for the end of the program.
2. Choose the phase that best matches your current skill level – there are ten phases in total.

I can attest to a similar routine that helped me improve my pull-ups from 6 to 13 in just ten weeks, in preparation for the last Tactical Strength Challenge I competed in.

Plus, when you get the “Physique Zero” Pull Up Progression Method, you’ll also receive a full 12-week bodyweight strength plan that you can do right at home.

Get your hands on the “Physique Zero” Pull Up Progression Method + Full 12-week Bodyweight Strength plan today. Just click the link below to order:

-> “Physique Zero” Pull Up Progression Method + Full 12-week Bodyweight Strength plan

Stay strong –

– Forest Vance, Master of Science in Human Movement, KettlebellBasics.net

On Tuesday, February 28th, 2023 from 6-8pm PST I’m offering a Kettlebell Ballistics Workshop.

–>> Kettlebell Ballistics Workshop with Forest – Tuesday, February 28th 6-8pm PST

Whether you’re local or located anywhere else in the world, this event is accessible to everyone; sign up now and receive the recording of the workshop afterwards too!

Come join me on February 28th as I open your eyes to the power of kettlebell ballistics; it’s sure to be one unforgettable evening!

–>> Kettlebell Ballistics Workshop with Forest – Tuesday, February 28th 6-8pm PST – only 4 in-person spots left

Not only will you have a couple of hours dedicated to focusing on kettlebell form and technique, but the event also brings together people who share your passion for kettlebells from the local Sacramento, CA area AND all over the world.

Plus, sign up now and get three jaw-dropping bonuses:

1- Admission to our next 28-day KB Challenge ($47 value!)

2 – The Ultimate Kettlebell Guide e-book encyclopedia ($17 value)

3 – The Core Kettlebell Challenge ebook ($16.49 value)

Don’t miss out—the last few in-person spots are going fast! Click here to join us now:

–>> Kettlebell Ballistics Workshop with Forest – Tuesday, February 28th 6-8pm PST

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

If you’re like me, you love protein bars.

I could easily eat two or three per day!

But, a lot of commercial protein bars are loaded with sugar, and they can be pretty pricey.

That’s why I wanted to share this homemade protein bars recipe with you!

It’s one of my favorites, and it’s a perfect grab-and-go snack for after your workout or any time. These bars have all the good stuff and none of the bad. Plus, they cost less than 50 cents per bar to make!

Give them a try and let me know what you think:

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Homemade Protein Bars – from the “Anabolic Cooking” cookbook

Makes 5 Bars

Ingredients:

— 6-8 scoops chocolate protein powder

— 1 cup oatmeal

— 1/3 cup natural peanut butter

— 3 tbsp honey

— 1/2 cup 1% milk

— 3 tbsp crushed peanuts

Directions

— Mix together the protein powder, oatmeal, peanut butter, honey and milk.

— Form into 5 bars and then roll in the crushed peanuts to finish.

— Place in the fridge for about 30 mins

Nutritional Facts

(Per Serving – 1 Bar)

— Calories: 452

— Protein: 50g

— Carbohydrates: 36g

— Fat: 12g

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Since the end of 2006, when I started working full time in the fitness industry, I have had conversations with clients most every working day who are looking to lose fat.

I can’t tell you how many times people are pretty dialed in with their kettlebell workouts, but they are just not getting the fat loss results, and they can’t figure out why.

Nine times out of ten, it comes down to nutrition. This is the missing puzzle piece from most people’s kettlebell fitness program.

And here’s the thing – the short-term diets DO work to get you quick results.

But you always have to remember – however you GET to your goals, that’s how you have to MAINTAIN them.

That’s why it’s so important to find an approach that is going to be manageable with your lifestyle, and do-able for you for the long term.

Learning how to make a few healthy, tasty recipes that are going to work for you and your family goes a LONG way towards that.

That’s why I love Anabolic Cooking.

It’s a nutrition program that’s based around meals that you’re going to actually like to eat.

There are over 200 recipes that you can pick from!…

Here are a few of my personal favorites:

— Vanilla Cream Oatmeal
— High Protein Pancakes
— Classic Denver Omelette
— Grilled Turkey Club
— Grilled Tex Mex Chicken
— Beef Teriyaki
— 15 Quick n Easy Tuna Recipes

Following these simple and delicious recipes make it easy to lose fat and maintain your lean physique, in a way that is sustainable for your lifestyle.

Check out the program and pick up a copy here -> “Anabolic Cooking”

I highly recommend it!

Cheers-

– Forest and the FVT Team at KettlebellBasics.net

If your hips are anything like mine, they’re always tight. I’m not sure if it’s from heavy lifting, running, or just sitting at a desk all day, but whatever the reason, I definitely feel it when I don’t stay on top of my flexibility and mobility.

The “couch stretch” is a great stretch for tight hips, and the best part is that you can do it while you’re watching your favorite TV show!

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THE COUCH STRETCH

– Start by standing in front of a couch or chair
– Put your back foot on the couch and keep your front leg on the ground
– Drop your back knee to the floor
– Point the back toe
– Squeeze your glutes, and the glute of the up leg in particular, to stabilize your lower back and correctly position the hip joint
– With the butt squeezed, dril the front of the hip towards the ground
– Work on this daily for at least 60 seconds per side

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If you want to improve your hip flexors, try doing the Couch Stretch every day for a week. Just 60 seconds each leg, each day. You’ll probably notice a difference after a week of doing this. But if you still feel like your hip flexors are too tight, you might need to do more than just this stretch. If you are looking for a full routine to help with your tight hip flexors, I also recommend you check out:

–>> complete Hip Mobility routine ?

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

PS – If you spend a lot of time sitting, you’re probably familiar with tight hips. This is because your body tends to adapt to the postures and movement patterns that you do most often.

Tight hips can be a real problem, causing joint pain, bad posture, reduced workout performance, and more.

To help loosen up tight hips, people often try static stretches, rolling around with a tennis ball, or other methods. But these methods don’t usually work very well and can even make the problem worse.

The best way to loosen up the hips is to attack the muscle from a variety of angles using different exercises and stretching techniques. This allows you to “unpack” the muscle in the right way. Some of these techniques include:

• PNF stretching
• Dynamic stretching
• 3-dimensional core stability exercises
• Mobility exercises
• Fascia stretching
• Muscle activation movements

The last thing you need to do is figure out how to combine all of these methods effectively. Fortunately, I have the perfect solution for you. Just follow the Hip Mobility routine linked below and you’ll be feeling better in no time. It’s a practical, easy-to-follow program that will help you release your hip flexors for more strength, better health, and all-day energy. You can get all the details and start right away at the link below:

-> complete Hip Mobility routine ?

Wow – can you believe it’s already 6 days into 2023?

It’s starting to feel like the New Year is really getting underway. I hope yours is off to a great start!

I know mine is already pretty hectic. We’re opening a new studio space here in KC, plus I’m still running my business in Sacramento, CA, and all the online stuff we do… But thankfully, the weekend is almost here!

When I’m short on time, I sometimes have to do a shorter workout at home. But that’s okay – I know I can still get a good workout in even if I’m not at the gym.

Kettlebells are an obvious option, but I also like to incorporate bodyweight work into my routine!

This is a bodyweight ninja cardioflow workout in the style of the new Forbidden Fitness – Secrets of a Modern Day Ninja Warrior program.

It blends together high-intensity interval training (HIIT) with calisthenics for a challenging and fun workout that can be done anywhere, with no equipment needed.

The best part is that you can tailor the workout to your own fitness level, making it perfect for beginners or experienced athletes alike.

Give this Cardioflow a try today – your body will thank you:

-> 28 Day “Ninja Cardioflow” bodyweight workout plan

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Bodyweight Ninja Cardioflow Workout

12 Minute “Ninja Cardio” Flow Workout

Bucket Drops (30 seconds)
Spinal Rocks (30 seconds)
Mountain Climbers (30 seconds)
Spinal Rocks (30 seconds)
Front Lunge (30 seconds)
Spinal Rocks (30 seconds)

Rest approx 60 seconds; repeat for 3 rounds total.

Check out the full program here for the video that shows you how to do the workout

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This article provides a full bodyweight workout that you can do anywhere, called Ninja Cardioflow. The workout is designed to give you a great cardio workout and to help improve your balance and coordination. To get the full Ninja Cardioflow workout program, visit the link below:

-> 28 Day “Ninja Cardioflow” bodyweight workout plan

You’ll get:

– the 28 Day Ninja Cardioflow program (check out a sample workout here) – when these neurologically challenging movements are performed circuit-style — as in Ninja Cardio — they’ll give you a hell of a workout and burn a boatload of calories in a very short time
– Fighting Flexibility – video training on how to get your body moving like a Ninja
– Stick Mobility – if you want more flexible wrists, if too much computer time has you seizing up, get yourself a broomstick and try these drills
– Beyond Push Ups – follow the progression as outlined in the video to explore a wide variety of pushup variations
– Beyond Sit Ups – follow the progression as outlined in the video to explore a wide variety of situp variations
– Ankle Strength – 26 minute video tutorial, sets out to restore the full, healthy range of motion of the ankles

I have reviewed the program, it gets my stamp of approval.

Learn more and order now at the link below:

-> 28 Day “Ninja Cardioflow” bodyweight workout plan

To your success! –

– Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

Happy New Year!

I used to go pretty hard on New Year’s Eve, but nowadays it’s a lot more low-key. We’re going to do some fun family stuff today and then probably just chill at home and watch the festivities. The kids get excited about it every year, but we usually all end up getting too tired and turn in early. Maybe we’ll make it until midnight this year though, fingers crossed! 😉

This is a also a great time of year to think about our goals and renew our commitment to our health and fitness. If your goals for the New Year include fat loss, be sure to check out upcoming “20 in 6” Kettlebell Challenge:

->> 20 in 6 Kettlebell Challenge

Then read this ode to kettlebells and the New Year to give you some extra motivation to get going 🙂

An ode to kettlebells: Happy New Year and a 6-week fat loss challenge

Happy New Year!
Time to shed the old and weak,
And start fresh with a new body,
Fit and fierce and sleek.

Join my kettlebell challenge,
Six weeks of sweat and pain,
To crush your goals and thrive,
And watch the pounds wane.

With discipline and dedication,
You’ll conquer the iron,
A stronger, fitter, better version,
Of the person you were before.

So come on and join the fight,
Together we’ll reach the top,
Lose twenty pounds in six weeks,
And kick off the new year with a rock.

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I hope this article inspired you to pick up a kettlebell and get fit in the New Year. Have a great time celebrating and be safe! And if you’re looking for a challenge, check out our “20 in 6” Kettlebell Challenge at the link below:

->> 20 in 6 Kettlebell Challenge

Thanks for reading!

Forest Vance – ForestVanceTraining.com – KettlebellBasics.net