Category: Videos

How Rucking With A Kettlebell Can Give You Incredible Cardio Workouts

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

In today’s video, I show you how to do some kettlebell cardio in a way you probably never thought of!

*The backpack I use in the video is available for free at this link, just pay shipping: https://trk.knxtrk.com/SH56

I got turned on to the rucking thing a couple of years ago because I was looking for a way to get a workout similar to running without the impact.

In basic terms, rucking is just where you throw some weight in your backpack and go for a walk.

Here are a few additional tips:

– Walk fast and with a purpose. You want to get your heart rate up to around 50-70% of max.
– Not required, but try to see if you can find some uneven / hilly terrain to ruck.
– Start with 20 pounds or so, work up to 50+.
– Start with 30 mins, work up to 60+.

A kettlebell is actually a really great weight to use for this workout. Plus, you can take it out at some point during the workout, do some KB moves, do some bodyweight exercises, and then finish off by rucking back to where you started.

The backpack I am using in the video you can get free at this link, you just pay shipping: https://trk.knxtrk.com/SH56

I use mine all the time, for KB rucking workouts like the one I break down in today’s video, and much more!

To sum up, if you’re looking for an effective and challenging way to crank up your cardio routine, try this kettlebell ruck workout.

Forest and the FVT Team at KettlebellBasics.net

The One Simple Tip That Will Improve Your Kettlebell Turkish Get Up

On By adminIn Basic Kettlebell Drills, Tips and Tricks, VideosLeave a comment

Now you can get a week of my “300” Spartan Kettlebell workouts FREE! – limited time only, click here now: https://bit.ly/300kb2free

When you’re doing kettlebell Turkish get-ups, do you make this mistake? Most people just try to grab the kettlebell from a lying position on their back to get it into the starting position. However, this puts the shoulder in a vulnerable position.

Instead, when you pick up the kettlebell to start a Turkish Get Up, roll to your side, use both hands, pull it to your body, roll to your back, and press it up safely to start.

There you have The One Simple Tip That Will Improve Your Kettlebell Turkish Get Up. Now you can get a week of my “300” Spartan Kettlebell workouts FREE! – limited time only, click here now: https://bit.ly/300kb2free

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

4-Minute Kettlebell Tabata Workout

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I have three new kettlebell and bodyweight tabata workouts for you to try.

*If you like today’s video, you can get my KettlebellBasics WODS – “Tabata Challenge” course FREE with your purchase of Hybrid Kettlebell Muscle! This offer is good for this week only. Details and order now at the link below:

-> https://forestvance.lpages.co/hybrid-kettlebell-muscle-2022-v2/

This workout style is based on one of the pioneer studies on HIIT training.

The great thing about this method is, with it, you can get a great workout in only four minutes time! All you need is a single kettlebell to do these sessions.

The way you do it is:

– 20 seconds of all-out intensity

– 10 seconds of rest

– Repeat for 8 intervals

Each of the sequences below can be an entire Tabata workout in themselves. Or, for a serious challenge, try them all in one session!

SEQUENCE ONE: One Hand Swings – Eight rounds of 20 seconds on – 10 seconds off. Do four rounds left / four rounds right; alternate hands each round.

SEQUENCE TWO: Squat to Overhead Press – Eight rounds of 20 seconds on – 10 seconds off. Do four rounds left / four rounds right; alternate hands each round.

SEQUENCE THREE: Burpees – Eight rounds of 20 seconds on – 10 seconds off.

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If you like today’s video, you can get my KettlebellBasics WODS – “Tabata Challenge” course FREE with your purchase of Hybrid Kettlebell Muscle! This offer is good for this week only. Details and order now at the link below:

-> https://forestvance.lpages.co/hybrid-kettlebell-muscle-2022-v2/

Cheers to your success! –

– Forest Vance – Master Trainer – Kettlebell Expert – KettlebellBasics.net

Kettlebells for Abs – “Royal Flush”

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Like this workout? You can get a full week of my signature “300” Kettlebell Challenge course FREE for a limited time, click this link to download now – https://bit.ly/300kb2free

Kettlebells for Abs – “Royal Flush”

Do 3 rounds of the following:

5 One Arm KB Swings (right)

5 One Arm KB Swings (left)

10 Mountain Climbers (per side)

5 KB Cleans (right)

5 KB Cleans (left)

High Plank with 10 Shoulder Taps (per side)

5 KB Snatches (right)

5 KB Snatches (left)

#kettlebells #abs #workout #fitness

NEW VIDEO – 10 Minute Beginner Kettlebell Workout

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10 Minute Beginner Kettlebell Workout – Kettlebell Basics

This 10-minute kettlebell workout is perfect for beginners. It includes a variety of exercises that will work your entire body and get your heart rate up. All you need is a kettlebell and a few minutes to get started!

Also, if you like this workout, you’ll LOVE my 28-day “300” Kettlebell Challenge! Check out a free week of the program for a limited time at this link – https://bit.ly/300kb2free

1 Tip for Reducing Kettlebell Low Back Pain

On By adminIn Basic Kettlebell Drills, Tips and Tricks, VideosLeave a comment

A common complaint for kettlebell users is back pain. 

While there are numerous potential causes, one of the most prevalent is incorrect form – in particular, swinging the kettlebell too low to the ground.

To fix this, keep the kettlebell close to your body as it swings back. The movement is similar to hike passing a football. Another great tip is to imagine throwing the KB through your stomach, and then getting the hips out of the way at the last minute. 

Watch the video demonstrating how to do this below:

In addition, be sure to check out my Lifetime Kettlebell Fitness 2.0 course for more instructional videos and a complete kettlebell training plan designed for people aged 50 and up:

Lifetime Kettlebell Fitness 2.0

Finally, if you’re already experiencing back pain, then it’s important to see a doctor or physiotherapist to get a proper diagnosis and treatment plan. In the meantime, you can try using ice or heat to relieve pain, and avoid any exercises that seem to make your pain worse.

– Forest Vance

Master of Science, Human Movement

Kettlebell Expert

KettlebellBasics.net

Kettlebell Boot Camp “Abs Finisher” Workout

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Do you want to end your boot camp workout on a high note?

This kettlebell workout will really help you work on those ABS. It’s a high-intensity circuit that only takes about 10 minutes to complete. You can tack it on to the end of your regular workout (hence the name “finisher”), or you can even do it as a stand-alone workout, any time!

If you like this workout, I also know you’ll love the full Kettlebell Boot Camp Workouts program – check out the details and grab a copy at this link while it’s on sale this week:

-> Kettlebell Boot Camp Workouts = 62+ NEW Kettlebell Boot Camp Workouts to Eliminate Boredom and Deliver Shocking Results

-Forest Vance
Master of Science, Human Movement
SFG-Certified Kettlebell Instructor
Owner, FVT Personal Training (gym in Sacramento, CA)
Owner, KettlebellBasics.net (online / worldwide)

Beat the Clock – Kettlebell Ladder Challenge

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What are your plans for this weekend?

We are moving into our new house, and it is very exciting!

Before the day gets too busy, I wanted to share this Beat the Clock – Kettlebell Ladder Challenge workout with you.

This is a full-body routine that can serve as a stand-alone workout – maybe if you’re in transition like me, and need a quick, single-bell routine you can do anywhere quickly. Or, you can do it at the end of your existing routine for a little extra something.

If you like it, also be sure to check out our next 28-day KB Challenge starting this coming Monday, August 1st for more workouts like it -> 28-day KB Upper/Lower Shred Challenge

-Forest @ Kettlebell Basics

3 Tips to Improve Your Kettlebell Halo (new video)

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The kettlebell halo is a great exercise for warming up the entire shoulder girdle. One can use the exercise for active recovery between sets of other exercises, and a lot more. However, a lot of people get the kettlebell halo wrong. In today’s article and video, I’m going to give you three times to help you improve:

1 – Start with the kettlebell upside down Pick the ‘bell up with good form, then make sure it is upside down with the bottom of the KB facing your chin. This allows for optimum weight distribution of the weight and helps you get the most out of the move.

2 – Keep the KB close to your head To best hit the intended muscle groups and for the exercise to do what is supposed to, keep the kettlebell close to your head as you bring it around. Also be sure to keep the elbows tucked in.

3 – Tighten the core Keep your entire core, including the glutes, your abs, and everything else very tight. You don’t want to be leaning back or moving around as you do the exercise.

There you have three tips to improve your kettlebell halo. If you find these tips helpful, for this week only, I’m offering a 2-for-1 sale on my kettlebells for abs and kettlebells for isometrics programs. So don’t wait – get the deal now at the link below:

-> Kettlebells for Abs + Kettlebell Isometrics 2-for-1 deal – this week only!

– Forest Vance @ KettlebellBasics.net

-> Kettlebells for Abs + Kettlebell Isometrics 2-for-1 Sale – This Week Only <-

A Strong Mobility Routine You Can Do In Just 6 Minutes.

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Maintaining good mobility throughout your day is key to preventing injury and staying healthy. This mobility routine was designed by John Hass, creator of Shadow Strength, to take just six minutes out of your day.

The exercises target all the major muscle groups in the body, and can be done anywhere—at home, at work, or during a break from your training session.

Check out the video, then go check out his full Shadow Strength course at the link below:

-> Shadow Strength – full course

Jon Haas “Shadow Strength” daily joint mobility routine

This mobility routine is a great way to start your day or to use as a warm-up before your workout. If you liked this routine, be sure to check out the full Shadow Strength program. It is primarily for men and women in their 40s and above who are noticing their strength and flexibility decreasing as they get older. The techniques revealed in this program are also designed to help you get more mobile and stronger without doing exercises that put your body under a lot of stress:

-> Shadow Strength – full course

-Forest Vance
Master of Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net