Based on recent survey results, one goal that almost everyone is looking for help with is fat loss.
And, also based on survey results, one of the biggest obstacles in the way of reaching that goal, seems to be lack of time.
Believe me – I can relate! Between family, running two gyms, and everything else I have going in a typical week, finding time to keep my personal workout routine going can be really tough.
That’s exactly why, when all else fails, I got my KBs 🙂
Using workouts like the one I’m going to share with you today, you can crank a high-intensity, fat-burning, lean-muscle-building workout any time, any place, in a very short period of time.
In face – this one will only take you 10 minutes!
Check it out:
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10 Min KB Workout #2
Set your timer for 30 second intervals. Perform as many reps as possible of each exercise during each interval. Rest period is the time it takes you to switch exercises. Rest 30 seconds between rounds. Do four rounds total. On the first and third rounds, do the lunges and swings on the left side … on the second and fourth, do the lunges and swings on the right:
1 – Reverse KB rack lunges (R)
2 – Close push ups
3 – One arm KB swings (R)
4 – Burpees
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BOOM!
No excuses baby, get it done today.
And if you liked this workout, stay tuned – I’ll have info and content based on these type of workouts coming your way all week!
To your success –
– Forest Vance
Certified Personal Trainer
Certified Kettlebell Instructor
ForestVance.com
Do the following sequence as fast as possible. Sets do NOT have to be unbroken, BUT you must complete all reps of an exercise before moving on to the next.
EXAMPLE – do 25 swings, rest 30 seconds, do another 25 swings, rest 30 seconds, do 20 swings, rest 30 seconds, do 20 swings, rest 30 seconds, do 10 swings, move on to next exercise in sequence (push ups).
Try to do these exercises in as few sets as you can manage. This challenge is a monster – good luck! (recommended weights = 24k / men, 16k / women)
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We are still looking for 12 more people to join our upcoming 28 Day KBs for Fat Loss Challenge.
It kicks off this coming Monday, June 4th!
Keep reading if you are interested, link to apply is at the bottom of this message
If YOU are:
– Looking to tighten up and cut down for the summer
– Not getting the results you’d like from your current program
– Just ready to get serious and take your results to the next level
My 28 Day KB Challenge could be EXACTLY what you need to make it happen.
We run several of these online Challenges each year, and the participants get incredible results.
First requirement is that you need to have a kettlebell or two to do the workouts. You don’t need 5 or 10 or 20 or anything like that – but you do need one or two, ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men.
Second, you need to be able to commit the time to do the workouts. Three to four times per week, 20-30 minutes is what you’ll need.
Third, we have a complete meal planning guide we give to you when you sign up that tells you exactly how and what to eat – you need to be able to commit to following that for at least the 28 days, to really get the best results.
And finally, you need to be SERIOUS about making a change, and be willing to come into the Challenge and the group with a positive, can-do attitude.
Ready to rock?
Sumbit your interest form at the link below, look forward to hearing from you:
Kettlebells are the PERFECT tool for rapid fat loss.
For one, when it comes to burning calories, KB training easily beats traditional “cardio” and other forms of fat loss training.
Kettlebells are also great because you get both a strength and cardio benefit at the same time. You are able to raise your heart rate and and reap all of the benefits of cardiovascular training, plus get a full – body strength training workout.
And you can use them anywhere. You can do a kettlebell workout in your room, a home office, at the park, or in your backyard.
So today’s workout combines the fat loss power of kettlebells with a metabolic circuit – style training session to give you the ultimate time – efficient rapid fat loss results!
If you like this workout, you’ll probably also enjoy 10 Minute Kettlebell Workouts for Fat Loss – it’s a 6 week, “Ultra-Minimalist” time-efficent KB program for rapid fat loss results.
I am going to be giving it away for free later this week as a bonus.
Stay tuned for details if you are interested.
And let me know how it goes with 10 Minute Kettlebell Workout #1!
– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVance.com
When folks are looking to improve their shoulder mobility AND / OR stability, one of the first exercises I recommend – in most cases – is the kettlebell arm bar.
It is great for:
– opening up the rib cage
– opening up the thoracic spine
– loosening up the pecs
– loosening up the fascial line between the pecs and the opposite hip
– keeping your shoulders feeling great!
HOW TO DO IT
Start lying on the ground, with the KB at your side, at shoulder level, in what we call the “cradle” position. (Looks like you at the start of a Turkish get up)
Now pull the KB to the body, roll to the back, and extend the working arm to lock out. (Be sure to pack the shoulder back and down for stability!)
Now, take the same leg as your working arm, and drive it over the top of your body. You’re going to drive that hip towards the ground, as well as bringing the working shoulder towards the ground.
Breath in and then exhale, driving the hip and shoulder towards the ground a little more each time. Do this three to five times progressively.
Be sure to watch the video that shows how to do this exercise too:
Incorporate the movement into your routine and see the change you can create!
– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist
ForestVance.com
PS – For increased shoulder mobility / stability, I also recommend you check this out:
REGENERATE is a simple recovery program, designed specifically for lifters and athletes.
It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.
Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!
EMOM (stands for every minute on the minute) is a type of HIIT workout where you perform a specific task at the start of every minute for a set amount of time.
It is a great way to work on:
– workout pacing
– progression from one training session to the next
– analyze performing DURING the workout
And much more.
Here is a seemingly simple, but quite tough, 18 minute Kettlebell / Bodyweight EMOM for you to try:
– Set your timer for 60 second intervals.
– At the start of interval one, do 10 one arm KB swings per side.
– Your rest before the next exercise is the remaining time from when you are finished with this set, until the next 60 second interval starts.
– At the start of 60 second interval two, do 20 push ups. Rest period is the same as with the swings (remaining time before next interval)
– At the start of 60 second interval three, do 10 walking lunges per leg.
– Same rest period, now roll right back to the top and repeat five more times for a total of six rounds of each move and an 18 minute workout.
You can check out the video below for a demo (NOTE – reps / exercises may be slightly tweaked, scaled up or down, etc – but overall workout structure is the same):
And, if you liked this workout, I think you will love the Funk Roberts HIIT workout bundle. It is on sale this week and has dozens and dozens and dozens more workouts like this one from top trainer (and good friend of mine) Funk Roberts:
If you missed it – I opened up the video QnA this week to ALL fans of my KB Basics FB page.
It was a great one! – we went for ~20 mins, and covered topics such as:
– why you probably should NOT be doing overhead swings – and what to do instead
– advanced grip tips on the clean and snatch
– advanced rack position tips
And more.
Check it out below:
Hope it helps, to your success! –
– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVance.com
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++ Attention kettlebell fans! ++
We are looking for 33 people to join us for our upcoming 28 Day KB Shred Challenge (kicks off Monday, April 2nd – keep reading if you are interested, link to apply is at the bottom of this message)
If you’re frustrated with the results you’re getting from your current training program …
If you’re ready to take things to the next level …
My 28 Day KB Challenge could be EXACTLY what you need to make it happen.
I’m Forest Vance from ForestVance.com. We have one of the biggest kettlebell communities in the entire world, reaching over 100,000 people daily via our email newlsetter and social media following.
We run several of these online Challenges each year, and the participants get incredible results.
This is my personal invite to YOU to apply for our upcoming 28 Day KB Challenge, kicking off Monday, April 2nd, 2018!
First requirement is that you need to have a kettlebell or two to do the workouts. You don’t need 5 or 10 or 20 or anything like that – but you do need one or two, ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men.
Second, you need to be able to commit the time to do the workouts. Three to four times per week, 20-30 minutes is what you’ll need.
Third, we have a complete meal planning guide we give to you when you sign up that tells you exactly how and what to eat – you need to be able to commit to following that (or following your own plan that you know works for you, but be committed to focusing on and dialing in your diet) for at least the 28 days, to really get the best results.
And finally, you need to be SERIOUS about making a change, and be willing to come into the Challenge and the group with a positive, can-do attitude.
Ready to rock?
Sumbit your interest form at the link below, look forward to hearing from you:
Start with your Turkish Get Up, on the right side. Then do two Squat to
Overhead Presses. Now do three Snatches. Finish it off with a Reverse Turkish Get Up, going back down the floor.
Now switch to the other side, and repeat.
10 rounds each side, for time.
A quick note … while this challenge is for time, do not let your form suffer. This is still a workout so don’t let the clock destroy your technique!
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The Kettlebell GAINZ 2.0 launch sale is ending soon. Grab your copy now, because it’s on a “dime sale” (price goes up by .10 every time someone buys):
I’m going to show you today what could be one of the most difficult double kettlebell exercises around.
It’s called the Kettlebell Full Body Attack!
*We use moves like this in Kettlebell GAINZ 2.0 to help you gain strength and muscle, while staying lean and athletic at the same time => get your kettlebell GAINZ
You are going to need two kettlebells. If you can handle it, try to go a little heavier than you think you can. The reason being, when you are doing a renegade row or a push up or anything with your hands on the ‘bells, they can get a little bit unstable if your weight is really light. That’s because all of your weight is supported on the bottom of the KBs – which is really small.
So these are 16 kilo ‘bells (used in the video), and the bottom of these are a decent sized base.
Get both hands on the ‘bells, hop your feet back. Row on the right. Make sure when you do that row you transfer your weight over and get in a nice plank and use the muscles in the back to do the row. Row on the right, row on the left and hop the feet forward.
From here you have to adjust your hands a little bit and turn the handles in. It’s not going to be like a Russian swing to clean, it’s just going to be from a dead stop.
Go from right here, snap the hips, weights up to the clean position. From here, adjust your feet a little bit, do a squat up to an overhead press and repeat. You can add in an optional push up if you want to make it more difficult. Repeat that for reps.
So there is your Total Body Attack. You can use that at the beginning of your workout as a total body strength move or you can use it at the end with lighter weight as a finisher.
To your success! –
– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com
PS –Kettlebell GAINZ 2.0 is on sale now!
For this week, while it’s on “pre-release” pricing, you get:
– Kettlebell GAINZ 2.0
– my “Athletic GAINZ” diet plan
– the 28 Day “Kettlebell Body Revivial” plan
All at a special deal.
But, it’s on a “dime sale” – so the price goes up by .10 every time someone buys. Get it now at the link below:
