Category: Videos

10 Minute Kettlebell/Body Weight Home Circuit Workout

On By adminIn Basic Kettlebell Drills, General, Kettlebell Workouts, VideosLeave a comment

Maybe 100% of your workouts are at home.

Maybe you work out at a gym or other type of training facility primarily, but a quick home workout has to do when you’re pressed for time or just can’t make it happen any other way.

Well, clearly I’m a bit biased ;), but –

1) Kettlebell workouts and 2) body weight – only training are by far my two favorite ways to exercise at home.  I have a workout room set up in my house with a variety of different types of exercise equipment … but to be honest, 90% of the time I just stick to KB’s and body weight.

The combination of these two modalities allows you to get a fat-blasting, lean-muscle building, high-intensity conditioning workout almost anywhere.

I put together a quick video for you from my home workout space – this is a great one to knock out over the weekend for some extra holiday-time calorie burning.

Enjoy!

To quickly recap the video –

Do this exercise sequence:

  • plank-to-push up
  • kb goblet squat
  • jumping jacks
  • kettlebell swings

Do each exercise for as many reps as possible in 30 seconds. No rest between moves. Do the entire sequence three to five times non-stop with no rest.

KB’s and body weight are a powerful training combo for getting a lot done, in a short amount of time, in a very small space. Perfect for those home workouts during the busy holiday season.

Enjoy this workout, and have a great weekend!

Forest Vance, MS
Certified Russian Kettlebell Instructor

PS – Signed up for my email newsletter yet?  Get free KB training videos, workouts, and more – just drop your name and best email into the box at the upper right of the page to get it now.

Kettlebell Exercise for Abs – the Renegade Row

On By adminIn Basic Kettlebell Drills, Videos4 Comments

No matter WHERE your fitness level is at …

You can always get better abs.

Thing is … traditional ab training …crunches, leg raises, sit ups, etc. … not only is it ineffective … it’s boring.

A fun and unique kettlebell exercise for abs is the kettlebell renegade row.  And as an added benefit, when you do this move, not only will you work the heck out of those core muscles, you’ll hit almost every other muscle group in your body at the same time.  Watch the video below for the full breakdown:

Find out what ALL of the best kettlebell exercises for abs are here:

=> Kettlebell Basics Premium Workouts

That’s it for today!  Thanks for watching, and talk soon –

Forest Vance, MS, RKC II

 PS – If you haven’t signed up for my kettlebell email newsletter yet – you’re missing out! 🙂 You’ll get my free Beginner’s Guide to Kettlebell Training when you do – just drop your best email into the box at the upper right of the page to get it now.

Kettlebell Warm Up – Turkish Get Up Progression

On By adminIn Basic Kettlebell Drills, General, VideosLeave a comment

You know you NEED to warm up.

But unfortunately, when you’re pressed for time, don’t have a specific plan in mind, or just flat out don’t feel like it, the warm up is often the first part of a kettlebell workout to go.

So … here’s a super quick kettlebell warm up sequence for you to do before your next workout … it only takes two or three minutes, and it hits all of your major muscle groups.  You’ll never have an excuse to miss a warm up again! 🙂

 

Video Recap

Start with one ‘naked’ Turkish Get Up on each side. Take your time and work through each position of the exercise.

Move on to one Turkish Get Up on each side with a very light weight. Same goes here – go very slowly, and make sure to work each position of the move.

Add a little more weight and do one more rep on each side.

You’ll end up doing three reps on each side … you’ll have hit your shoulders, back, core, hips, and more … and you’ll be ready to rock!

That’s it for now – thanks for reading, and talk soon –

Forest Vance, MS, RKC II

PS – If you’re still looking to master the Turkish Get Up – and the rest of the basic KB moves – the KettlebellBasics.net Quick Start Guide could be exactly what you need:

=> The KettlebellBasics.net Quick Start Guide

Kettlebell Low Back Pain – Quick Fix Tip (video)

On By adminIn Basic Kettlebell Drills, General, Tips and Tricks, Videos2 Comments

The kettlebell swing is the most used … and most abused! … kettlebell exercise.

It’s a move that works the heck out of the big back muscles … the glutes … the hamstrings … the core … but it’s NOT an exercise for the lower back.

I still get emails/Facebook and blog comments/etc. though at least weekly, if not daily, from folks experiencing kettlebell low back pain.

So I thought I’d shoot a quick video breaking down of one the #1 causes of KB back pain – and how to fix it:

Video Recap

Swinging the kettlebell too close to the ground is one of the main causes of kettlebell low back pain.

To fix it, bring the ‘bell as close to the body as you can as it swings back. The motion is similar to hike passing a football.

Another great cue is to imagine you are throwing the KB through your stomach … and then to get the hips out of the way at the last minute.

Think of it this way – if you were going to pick up a heavy object, you would bring it close to the body as you could. It’a a simple mechanical advantage. Same goes for the kettlebell swing.

 

To sum up, the kettlebell swing is king.  But you gotta do it RIGHT and use perfect form to 1) stay safe and 2) get the most out of the exercise.  Use the tip in this video to eliminate the lower back pain you’re getting from your swings!

– Forest Vance, MS, RKC II

 

Story of the Crazy Kettlebell Man (and a body weight/KB circuit workout)

On By adminIn General, Kettlebell Workouts, Tips and Tricks, VideosLeave a comment

Happy Halloween!

I’m feeling extra inspired – because Haloween is one of my favorite holidays 🙂 – so I have TWO things to share with you today:

1. A scary kettlebell story
2. A special Halloween body weight and kettlebell circuit workout

 

Story of the Crazy Kettlebell Man

It’s Halloween night. You’re on the way back from a costume party when your friends decide it’d be a good idea to drive to the outskirts of town to check out a haunted mansion …

You pull off the road and park the car at the back of the property. The house itself is on the top of a hill, still quite a distance away … it’s a dark and cloudy night and the road is pitch black with no streetlamps.

You shiver as you follow your friends into the woods …

It’s a long and spooky walk. You finally arrive at an overgrown lawn that looks up at the house.

You glance up at the third story and the windows gape at you like dark eyes. Suddenly, a ball of light appears in the window … you’re sure your friends told you the house was abandoned!

The light seems to float, and before your eyes, it forms into a hulking giant. You gasp in shock … and the figure begins to swing a giant ball-shaped object.

“Let’s get out of here!” You cry … your friends apparently saw the figure, too, and the group sprints to the car and speeds away.

“What was that?” You ask.

“Don’t you know?” Says your buddy. ”It was the crazy kettlebell man!”

You shriek. “The crazy kettlebell man?”

“Yep. A team of kettlebell lifters lived in the mansion. They were Girevoy sport world champions … until the team captain went mad and killed them all. They say he still haunts the mansion to this day and tries to lure visitors in to join his crazy kettlebell circuit workouts.”

Shivering, your friends drop you off and you head home. For the rest of the night, your dreams are filled with images of the crazy kettlebell man trying to lure you to his mansion, swinging his giant kettlebell …

 

10-31-12 Halloween Body Weight and Kettlebell Circuit Workout

– start with a five minute warm up – like this one

-then do:

(circuit 1)

10 pull ups or inverted rows
31 kettlebell swings
12 close grip push ups

(circuit 2)

10 plank-to-push ups
31 jumping jacks
12 goblet squats

– Perform exercises in each circuit back-to-back without rest. Rest 30-60 seconds, and repeat each circuit three times.

– For some tips on how to do more pull ups, click here

– To check out a video with some kettlebell swing form tips, click here

That’s it for now!

Talk soon –

Forest

PS – If you haven’t grabbed your free Beginner’s Guide to Kettlebell Training yet, make sure to do so now!  Just drop your best email address into the box at the upper right of the page.

PPS – If you have family or friends who would enjoy today’s article(s), please feel free to forward them along!!

The Low Kettlebell Windmill

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

The Kettlebell Windmill is a great exercise.  It just looks cool … it’s of those moves that attracts one to KB training in the first place …

BUT … the KB Windmill is also an advanced drill.  It requires a lot of shoulder, hip, and hamstring flexibility/mobility to perform properly.  And the truth is, if you’re just starting out, you probably shouldn’t be doing it – yet.

Today’s post is about a great alternative exercise that I use in my training almost every day – the low kettlebell windmill.

** The low kettlebell windmill can be a key part of your kettlebell fat loss and conditioning plan – IF you know how to program it into your workouts properly.  Click the link below to learn how: == >> Extreme Fat Loss and Conditioning with the Low Kettlebell Windmill 

Watch this video for a quick demo of the exercise – and a few important coaching points:

Video Recap

The kettlebell windmill is a great exercise.  But most folks – especially when just starting out – lack the shoulder, hip, and hamstring flexibility to do it right.  So I always start with the low kettlebell windmill … master it FIRST … and only THEN progress to the full version.

Start with the ‘bell even with the instep of your lead foot.  The feet are going to be turned at about a 45 degree angle.

Note that ALL the movement in this exercise comes from the hip, and not the spine.

Poke the hip out, reach it back behind you as you decend and reach towards your foot.

There’s a straight line from the shoulder to the hip, and the abs are braced tight like you’re doing a plank.

 

In summary, the kettlebell windmill is a great exercise … but if you’re just starting out with KB training, the low windmill variation is a great place to start.

Train hard and talk soon –

Forest

PS – The low kettlebell windmill can be a key part of your kettlebell fat loss and conditioning plan – IF you know how to program it into your workouts properly.  Click this link to learn how:

= > Extreme Fat Loss and Conditioning with the Low Kettlebell Windmill 

24 Minute Kettlebell Workout

On By adminIn Kettlebell Workouts, VideosLeave a comment

When it comes to obstacles that keep folks from reaching their ultimate kettlebell training goals …

Time is always on the top of the list.

“Back in the day”, you probably had time to workout for an hour or two.  And given that the average adult gains about one pound of fat per year, odds are that you were in better shape back then, too.

But it ain’t that way no more 🙁  Whether it’s career, family, your social calendar, or a combo of all three – lack of time is something that keeps you from getting your workouts in as consistently as you’d like.

Good news.  I have a solution for you.  It’s my 24 minute kettlebell workout.  And if you got 24 minutes, you got enough time for this!!  Check it out in the video below:

(FYI – this is a video version of the mud run workout I posted last week.  It’s an awesome one and can be used not only to prep you for a mud run event – but for total body conditioning and fat loss as well.)

Video Recap

Strength/ Cardio Hybrid Mud Run Workout Circuit

You’ll do :45 seconds of cardio (jog, bike, jump rope, step ups, or jumping jacks) between each exercise. Perform each of the following exercises continuously for :45 seconds:

  • t push up
  • kettlebell squat
  • pull up (or body row)
  • box jump (or step up)
  • bear crawl
  • kettlebell farmer’s walk
  • diagonal lunge
  • plank

Do two rounds of this circuit total.  Each round should take you about 12 minutes … so two rounds = 24 minutes.

If lack of time is a major obstacle for you when it comes to reaching your ultimate kettlebell training goals, this 24 minute kettlebell workout will solve your problem.  It’s a total body conditioning circuit that’ll help you get in great shape and burn tons of fat at the same time.  Enjoy, and talk soon –

Forest Vance, MS, RKC II

PS – If you’re looking to learn more about the basics of kettlebell training, here’s the resource I recommend to get started:

=> Learn the Kettlebell Basics

KettlebellBasics.net Top 7 Kettlebell Videos

On By adminIn Videos1 Comment

I’ve posted a total of almost 100 kettlebell videos here on KettlebellBasics.net over the last couple of years … and it’s hard to beat video as a learning tool, especially when it comes to something as technique-intensive as kettlebell training.

I just finished up a site review and thought I’d post up seven of MY personal favs … they cover technique basics in the swing, TGU, clean, press, and snatch, as well as a few complete workouts to help you put these moves together into some logical order.

Whether you’re just getting started with your kettlebell training or you’ve been at it for some time, I’m confident you’ll learn from this video series.  Enjoy!

How to do a Kettlebell Swing

How to do a Turkish Get Up

How to Fix Your Kettlebell Clean

Kettlebell Snatch Technique Tips

Body Weight and Kettlebell 300 Workout

Kettlebell Basics Combo #1

Burpee + Kettlebell Swing Combo

BONUS – NEW FVT Boot Camp Video (check out what we do at my Sacramento, CA kettlebell gym)

Thanks for reading, and talk soon –

Forest Vance, RKC II

PS – Signed up for the KettlebellBasics.net newsletter yet?  You’ll get TWO free gifts – my Beginner’s Guide to Kettlebell Training (manual) and Kettlebell Rx: Three Common Training Mistakes and How to Fix Them (video) when you do – just drop your best email into the box at the upper right of the page now!

Kettlebell Challenge! (August 2012 FVT Challenge Workout)

On By adminIn Kettlebell Workouts, Videos2 Comments

Every month at my Sacramento, CA kettlebell gym/training studio, we do a challenge workout.  These workouts are high intensity, strength-endurance style sessions that are scored in some way.  We repeat each Challenge several times throughout the year so you can see how your fitness level is improving over time.

I’ve put together a package of cool workouts for you if you’re interested in a complete program based around the challenge workout concept – and I’m making it available again for a limited time!  Check out what you’ll get with this special deal by clicking here: === >> 2012 FVT Challenge Workout Special

I thought I’d post up a video of this month’s challenge for you to check out – first, watch the video below – then read the recap below it:

Here’s a quick recap of the workout shown in the video above:

Kettlebell Challenge (August 2012 FVT Challenge Workout)

  • power jacks
  • push ups
  • reverse lunges
  • knee-to-elbow mountain climbers
  • KB swings

Do 20 reps of each exercise. Perform the workout circuit-style, moving from one exercise to the next with as little rest as possible. Do five rounds of the circuit for time.

Hope you enjoyed this kettlebell challenge – and talk soon!

Forest Vance, RKC II

PS – Ready to start your own 30 day challenge?  Click the link below now:

=== >> FVT Challenge Workout Special

Kettlebell Training – Where to Start

On By adminIn Basic Kettlebell Drills, General, Kettlebell Workouts, Tips and Tricks, Videos2 Comments

New to kettlebell training?

Intrigued by the dynamic, often ballistic KB movements that work the entire body and include elements of both strength and cardio – but not quite sure where to start?

This article is for you.  It may seem simple on first read – but don’t let that fool you.  Follow this simple plan and you’ll be well on your way to reaching your ultimate fitness goals with kettlebell training …

Kettlebell Basics – Where to Start

1. Get kettlebell(s)

Make sure you’re getting the right size and selection of KB’s for your specific goals, starting fitness level, etc.  It’s very important that you choose the right KB to start – and the process might not be as straight-forward as you think.

I shot a video on this exact topic a few months back – check it out by clicking the link below to help you make your decision:

What Size Kettlebell to Use

 

2. Learn the basic exercises

Kettlebell training is more like learning a new sport skill than an exercise routine in many ways.  A kettlebell swing is FAR more technical that, say, a bicep curl or push up.  And the more advanced moves all hinge on two basics in the HardStyle system – so you MUST get a grasp on them first …

The two basic HardStyle kettlebell exercises are the swing and the Turkish get up.  Spend time learning them.  Practice them.  Get someone who knows what to look for to check out your form.  Master them.  And have the discipline to do so before you move on to more advanced exercises.

This article will teach you the basics of the Swing and the Turkish Get Up.  It includes both video instruction and a sample workout incorporating the two moves:

The Best Kettlebell Exercises For Beginners

 

3. Next Steps

Once you’ve “earned the right” to move on to more advanced kettlebell training moves (by mastering the Swing and Get Up!), you can learn the clean and press and the snatch.

This article will teach you the next movements in your progression:

The Best Kettlebell Exercises For Beginners (revisited)

 

In summary, learning the basics of kettlebell training is simple – but not easy.  It takes patience and mental discipline to stick with the basics and master them before moving on to more interesting and exotic movements.  But trust me – you’ll be glad you did in the end.

Train hard, and talk soon –

Forest Vance, RKC II

PS – If you like hard copy (vs. digital) books and DVD’s, I have a great special for you this weekend … we’re holding this one at my Sacramento training studio, and have decided to pass the opportunity for savings online.  It’s a somewhat unique chance to get in-hand, PHYSICAL copies of a few different products of mine at a great price … check it out here:

2012 FVT Summer Clearance Sale