Start with 1 KB clean and press on the left side, switching sides, then doing 1 KB clean and press on the right side.
Put the KB down, and do 1 burpee.
Repeat! – with 2 KB clean and press per side / 2 burpees on the next round .. 3 KB clean and press per side / 3 burpees on the next … “climbing the ladder”, getting as high as you can in 5 minutes.
Watch the video here:
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Enjoy this simple, powerful, and effective routine for working all your major muscle groups in a short amount of time.
It’s the perfect example of the POWER of the kettlebell!
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Don’t forget, today is your last chance to apply for our upcoming 42 Day Kettlebell Shred Challenge:
Got a kettlebell and bodyweight abs workout for you today.
You might not think that kettlebells work your abs.
But after you do this cirucit, you might change your mind! 🙂
Here’s what the workout looks like:
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Kettlebell / Bodyweight Workout for Abs
Do as many reps as you can of each exercise in 30 seconds. Rest for 10 seconds between moves; do 3 rounds total:
– Plank with opposite shoulder / hip touch
– One arm kettlebell swing (right or left arm for full 30 seconds)
– Knee-to-elbow mountain climber
– One arm kettlebell swing (other arm)
Watch the video here:
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Repeat that sequence three times, and you will be FEELING it in your abs!
It’s a great total – body abs workout, using just a single kettlebell and your own bodyweight.
To your success –
– Forest Vance
ForestVance.com
PS – Did you grab your free kettlebell and abs gifts in the Strength and Health Giveaway? You got about 36 more hours to grab ’em at the link below:
This will be a great indicator of your hip mobility, and ability to move well in general.
You can do this RIGHT NOW.
It will only take about 30 seconds.
The results will be super powerful.
So stop what you’re doing, and give it a try:
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Simple Squat / Hip Mobility
1 – Start by standing in front of a wall, so that your chest is about 8-12 inches away.
2 – Do five simple body weight only squats.
3 – On the fifth and final rep, hold in the bottom position for a good 10 seconds.
Here’s a quick video on how to do the drill:
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How’d it go?
Go through the checklist below, and see how you did. Answer each question yes or no:
Y/N – My weight wanted to shift to my toes as I lowered myself into the squat
Y/N – My body wanted to tip forward and my face felt like it was going to hit the wall
Y/N – My knees caved in
Y/N – My feet rotated out to be able to get the tops of my thighs below parallel
Y/N – I had to get my feet super wide to get the tops of my thighs below parallel
Y/N – I was not able to get the tops of my thighs below parallel
If you answered yes to at least one of the questions above, you need to work on your squats!
If you don’t, in the short term, you’re decreasing your performance, and making your workouts harder than they need to be.
If you don’t, in the long term, you are likely to get injured.
But the GOOD news is, you can do something to fix these issues!
One of the first places to start, especially for most dudes, is by working on your hip mobility.
Unlock Your Hip Flexors is a complete program that, with just a few minutes of work per day, will have you moving and performing better in no time.
Today’s video was filmed at one of my recent Kettlebell Basics workshops.
In it, you will learn the basics of the snatch, in about 3 minutes!
First, watch the first 30 seconds of the video to see what the full movement looks like, to see what we are working towards:
Then, we are going to break the movement down into pieces / steps.
When you order Kettlebell GAINZ 2.0 this week, you’ll also get my 28 Day KB Body Revival workout FREE. Click here to get it now.
When you are first learning the exercise, start with a lighter kettlebell, and you can work the weight up from there.
We are going to start with one hand swings first, doing a few reps of those, making sure your form is dialed in there, getting your body warmed up a bit and ready to go.
The next step is what we call a “high” one hand swing. Instead of bringing the ‘bell to waist or chest level, as you would in the standard Russian swing, you bring it to about eye level. And, you are also going to turn your pinky towards the ground slightly at the top of the movement. Watch the video to see exactly what I’m talking about.
If you do nothing, you’ll wake up tomorrow, and you’ll be in the exact same place you are today. Or you can get started on Kettlebell GAINZ 2.0, and start building the best version of yourself, TODAY. Click here to get it now.
Now we’re going to do the same thing, but we are going to slightly pull the hand in to the body at the top of the move. You need to get the KB closer to your frame so that you can make your move for the snatch.
NOW – last step before we do the full movement! – I want you to clean the KB to the shoulder, and press it over your head. Then we are going to snatch from there. Flip the ‘bell out of the top of the move, pull it towards your body, land in the bottom position, then reverse the motion and snatch the KB to the top – keeping everything in mind we’ve worked on so far.
Once you get the feel for these “top-down” snatches, you can try the move from the standard starting position on the floor.
And viola! You just learned the kettlebell snatch 🙂
To your success!
– Forest Vance
PS – Like this video? Your next step is easy. Get started on my exciting new 6 week kettlebell training plan, Kettlebell GAINZ 2.0:
You might not think that kettlebell swings work your abs.
But after you do today’s workout, you’ll probably change your mind!
Check it out below. And if you enjoy, also be sure to stay tuned – my new Kettlebell Ab Challenge course is almost done, and will be available VERY soon:
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Kettlebell / Bodyweight Workout for Abs
– 30 sec plank w opposite shoulder touch
– 30 sec 1 arm KB swings
– 30 sec “knee-to-elbow” mountain climbers
– 30 sec 1 arm KB swings (other arm)
Repeat circuit 3x with as little rest as possible between moves.
Watch the video demo below:
Add an ab workout like this one to your current routine two or three times per week, and you’ll be on your way to a leaner, stronger, more defined midsection in no time!!
And stay tuned – my new Kettlebell Ab Challenge program will be available very soon.
To your success! –
– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com
Working together, going back and forth, me asking questions about her workouts and form and actually reviewing a some videos of her doing some swings, it turned out she was making the mistake shown in today’s video:
This is what was tweaking her back. This is what was keeping her from making progress. And it ended up making all the difference.
Jane has finally been able to get the results she has wanted.
BUT – I opened registration earlier this week, and spots are already filling fast.
So if you want in, submit your application ASAP.
Here’s how it works:
1 – Fill out the application form below. If it looks like an initial fit, we will get on the phone one on one and go over your goals, what you’ve done in the past, how it worked (or didn’t) and what your unique, individual needs and circumstances are so that we can determine if working together is a good fit.
2 – By the end of that initial conversation we’ll know if you’re a good fit for my distance coaching program and if I’m a good fit for you. I’ll tell you now that this isn’t for everyone.
3 – If we decide that we’re a fit, then I’ll take you through my assessment protocol to determine exactly how to optimize your program for maximum results.
4 – Then I’ll custom design your program, specifically to fit your personal needs and goals … and every training session will be individually designed for you. No one-size-fits-all, cookie cutter program. This is a custom designed blueprint to guarantee that you finally get the body that you want.
5 – Finally, I’ll teach you all the tricks and hacks I’ve learned through coaching tens of thousands of people to getting in the best shape of their lives. These are the scientifically backed and real world proven shortcuts will dramatically accelerate your results.
6 – Once we’ve constructed your personalized blueprint for success, we’ll optimize it each and every month as your body will be changing and progressing and make sure that you’re always following the exact plan you need to be following to move as quickly toward your goals as possible.
When most people think of training their abs, they think of crunches or sit ups.
But these moves are NOT the best way to train your abs.
Your abs function primarily as a STABILIZER during functional movements … and so if we can use exercises that train them this way, we are going to get better results in terms of carry over into sports performance, and every day life.
Today’s move is called the Renegade Row, and it’s an awesome kettlebell exercise for abs.
Here’s how to do it:
– Grab two kettlebells of the same size.
– (KBs with a small rubber base do not work great for this exercise. You need to be confident in being able to balance all of your weight on a single KB and one hand.)
– Practice shifting your weight back and forth on the ‘bell to get the feel for the movement. (this little drill will help a lot!)
– Add a row to the movement when you are ready.
– (optional) Add a push up on each rep to add difficulty.
Incorporate this kettlebell exercise for abs into your training plan today!
– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com
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Be sure to do your tissue quality / mobility + flexibility warm – up … and maybe practice your KB form before you go into the workout full blast … then simply do:
I almost always plan a weekend workout for myself.
Life is a little crazy these days, so it’s not quite as easy to schedule an exact time as it used to be 😉 … but at some point, I can almost always get a simple, fast, effective kettlebell workout at home.
So I just make sure to have everything ready – my workout clothes, a couple of kettlebells, my interval timer – and when the opportunity arises, I knock it out.
If you are busy too, I suggest you do the same.
You could make it a weekend thing like I do, and then be a bit more scheduled and regimented during the week … or it could even be the plan for all your workouts, if that’s all you can make work.
Even if all you have time for is 3 or 4 workouts like this per week, paired with smart nutrition, this type of plan get get you some great results:
