Research shows that our physiological peak is usually reached in the mid-to-late 30s and then “normal aging” begins.

After peak, a steady 1%–1.5% decline per year in various physiological functions occurs until the mid-to-late 60s. At that point the decline becomes exponential, with each year showing a higher percentage of decline than the previous year.

At these rates, untrained sedentary 70 year olds might expect to have 50%–65% of their 35 year old capacity (Lavin et al. 2019). The good news is that high performing masters athletes seem to slow this down by half, so they can have 70%–82% of their 35 year old capacity at 70.

How to Slow Down Aging with KBs

In Lifetime Kettlebell Fitness we focus on:

• High-intensity interval training (HIIT) to improve overall cardiovascular function.
• Multijoint free-weight exercises to stabilize movement while lifting.
• Resistance training as the most important variable in maintaining peak capacity.
• Time for rest and recovery in the program.
• Progressive overload as the foundation of all training.

Sample Anti-Aging KB Workout

Here’s a sample workout. For full benefits get the full Lifetime KB Fitness program which includes HIIT workouts for non-kettlebell days, progressive overload with increasing intensity, and the right balance of work and recovery days, all laid out for you.

Instructions:

• Do as many reps as you can of each exercise in 40 seconds.
• Rest for 20 seconds between exercises.
• Rest for 1 minute between rounds.
• Do 3 rounds total.

Exercises:

1. KB Swings (Round 1: Two-hand; Round 2: One-hand; Round 3: Hand-to-hand)
2. Eccentric-focus Push-ups (Take 3 seconds to lower to the floor on every rep)
3. KB Tactical Lunges (Alternate right/left steps and pass the kettlebell between the legs on each rep)
4. KB One-arm Rows or Recline Rows or Chin-ups
5. “Friendly” Lower-impact Burpees (Step back, push-up, step forward, hands to the sky)

Conclusion

Workouts for older adults should NOT be a “watered-down” version of what you did before. They should be designed specifically for your needs and goals. Get the full plan here:

–>> Lifetime KB Fitness + Over-50 KB Revolution + KB Body Revival 3-for-1 sale

Happy training!

–Forest Vance KettlebellBasics Master of Science, Human Movement Kettlebell Expert

Reference:

Lavin, K. M., Perkins, R. K., Jemiolo, B., Raue, U., Bagley, J. R., & Trappe, S. W. (2019). Effects of aging and lifelong aerobic exercise on basal and exercise-induced inflammation. Journal of Applied Physiology, 127(5), 1506-1514.

If you are age 50+, want to eliminate the pain of getting older, improve your ability to do what you love, and feel up to 20 years younger, my Lifetime Kettlebell Fitness training plan is built SPECIFICALLY for you.

Here is a sample from the program:

18-Minute Swing / TGU Workout

Sample from – Lifetime KB Fitness for Men and Women Over 50 (Week 5)

Video demos, detailed progressions, exercise breakdowns, and more in the full course

Warm-Up

1. Box Squat – 10-15 repetitions
2. Hamstring/Hip Flexor Stretch Combo

Perform these two exercises back-to-back without rest; repeat the pair of warm-up movements twice without rest.

Workout

1. Swing Progression (sumo deadlift – 1/2 swing – full swing) – 15-20 reps
2. ‘Active Rest’ – 30 seconds
3. 1/2 OR Foot Sweep Turkish Get Up – 3 reps each side
4. ‘Active Rest’ – 30 seconds

Continue this sequence non-stop for 18 minutes.

Cool Down

• 5 minutes of static stretching – tight muscle groups only.

With Lifetime Kettlebell Fitness, You Get:

• Lifetime Kettlebell Fitness – 6-week program
• Over 50 Kettlebell Revolution – 4-week program (free bonus)
• CORE Kettlebell Workshop Videos (free bonus)
• KB Body Revival – 4-week program (free bonus)

=>> Lifetime KB Flash Sale

And here’s to improving your ability to do what you love, eliminating the pain of getting older, and feeling up to 20 years younger!

– Forest Vance Master of Science, Human Movement Kettlebell Expert Certified Corrective Exercise Specialist KettlebellBasics.net

Who would you rather look and move like – Jason Statham or The Rock?

If you want functional fitness and lean muscle you’d want to model your training after someone like Statham. Statham has said “Muscle-men grow on trees. They can tense their muscles and look good in a mirror. So what? I’m more interested in practical strength that’s going to help me run, jump, twist, punch.”

I don’t know his exact workout but I’d bet it’s similar to this time under tension (TUT) – focused KB/BW Hybrid Workout from Kettlebell / Bodyweight Strength Training 3.0:

“King TUT” KB/BW Hybrid Workout

1A. Explosive Tempo Single/Double KB Swing: 3 sets of 15

2A. HardStyle Plank: 3 sets of 20

1B. 4-0-2-0 Tempo Single/Double KB Alternating Reverse Lunge: 3 sets of 10

2B. Explosive Tempo HardStyle Burpee: 3 sets of 5

1C. 4-0-2-0 Tempo Hanging Leg Raises: 3 sets of 10

2C. V-Sit Holds: 3 sets of 20

This is how you want to train if you want to look and move like Statham.

Learn more here -> KB / BW Hybrid Strength Training 3.0

Now if you want to get JACKED like The Rock, focusing on brute strength and raw power here’s how you can train:

Training Like The Rock

For maximum muscle size focus on:

1 – Up the Volume

Volume (total reps x total sets) is key for size. Short 20-30 minute workouts will get you lean and functional but won’t get you big.

2 – Moderate Rep Range

Stick to a moderate rep range (8-12) to build muscle mass. This range increases hormone response, spares protein and gives you time under tension to stimulate muscle growth.

3 – Short Rest Periods

Combine moderate intensity sets with short rest intervals (30-60 seconds) to maximize muscle hypertrophy.

Here’s a sample Rock leg workout:

• Treadmill – 30-50 minutes
• Barbell Walking Lunge – 4 sets, 25
• Leg Press – 4 sets, 25
• Leg Extensions – 3 sets, 20
• Barbell Squat – 4 sets, 12
• Hack Squat – 4 sets, 12
• Single Leg Hack Squat – 4 sets, 12
• Romanian Deadlift – 4 sets, 10
• Seated Leg Curl – 3 sets, 20
• Thigh Abductor – 4 sets, 12

This is a tough and time consuming routine and requires a lot of equipment. Most people can’t fit this into their lives.

If your goals are more functional fitness and lean muscle you can get that with a few 20-30 minute kettlebell workouts a week like in Kettlebell / Bodyweight Hybrid Strength Training 3.0. More info here.

Hope you enjoyed the “kettlebell vs” series. Let me know if you have any other athlete or celebrity training styles you’d like me to break down!

–Forest Vance @ KettlebellBasics

Our muscles are ready to hit the gym and go hard, but our joints and tendons often have other plans 🙂

That’s why I created the Kettlebell/Bodyweight Hybrid Strength Training 3.0 program – so you can build muscle and strength without beating up your joints.

This program combines the best of kettlebell and bodyweight exercises so you can be strong and fit without beating up your body. Check out this sample workout to see what I mean…

Sample Workout:

1. Turkish Get-Up (TGU)

• Do one rep on your right side then switch and do one on your left. Repeat until you’ve done 4 reps on each side.
• Start with lighter weights if you’re new to TGUs, focus on form. Once you’re comfortable then increase the weight.
• Recommended weights: Men = 16k to 24k; Women = 8k to 16k.

2. Go Down the Ladder

• Use the recommended weights: 10k/12k (women); 16k/20k (men).
• Rest as little as possible during the circuit then rest for 60 seconds before repeating for 2 rounds down the ladder:
  • 5 cleans (R), 5 presses (R), 5 single KB rack squats (R)
  • 5 cleans (L), 5 presses (L), 5 single KB rack squats (L)
  • Repeat with 4, 3, 2 and 1 rep(s) for each exercise.

3. 100 Swings

• Use a weight between 16k to 20k (women) and 24k to 32k (men).
• Do 100 swings in as few sets as possible. Break it up however you like (e.g., 5 sets of 20, 10 sets of 10, etc.).
• Remember, form first!

This program is for people like us – 40 and up – who want to be fit, strong and pain free.

Special Offer: Kettlebell/Bodyweight Hybrid Strength Training 3.0 is on sale this week! Don’t miss out on your chance to get this program at a discount.

-> Get Yours Now

Let’s build that strength and muscle without the pain. See you in the program!

— Forest Vance

When Daniel Craig was getting in shape for 007 in No Time to Die, his training was intense and varied.

I would have trained him for the role, kettlebells would have been a staple of his program!

Specifically, my Kettlebell / Bodyweight Hybrid Training 3.0 would have been the perfect fit for the physical demands of being Bond 🙂

Kettlebells are perfect for building lean muscle, cardio and flexibility – all you need for the high octane action scenes and stunts Bond does. This type of training keeps you functional and athletic so you’re ready for anything, whether it’s a car chase or a fight sequence.

Here’s a sample workout from Kettlebell / Bodyweight Hybrid Training 3.0 – try it out then get the full workout HERE:

“No Time to Die” 007 Kettlebell Challenge

Do 4 rounds of the circuit below. Rest for 90 seconds between rounds:

– bottoms up clean (r) x5

– bottoms up clean (l) x5

– goblet squat x10

– opposite arm / hip touch x10

– swing x20

– star jump x10

THEN

Get as many reps as you can in 30 seconds of each move – rest 15 seconds rest – 3 rounds:

— KB sit ups

— Plank hold

Try this “No Time to Die” 007 Kettlebell Challenge and you’ll train like I would have trained Daniel Craig to get a Bond physique.

This is just a sample of what you’ll get in my Kettlebell / Bodyweight Hybrid Training 3.0. This program combines kettlebell and bodyweight exercises to build muscle while being easy on your body and joints. Get the full training plan here: Kettlebell / Bodyweight Hybrid Strength Training 3.0

-Forest Vance

Master of Science, Human Movement

Kettlebell Expert

Over 40 Training Specialist

KettlebellBasics.net

Want to get stronger but can’t lift heavy weights…

…OR…

…only have a few kettlebells to work with but want to make progress and get stronger in your workouts…

You need to check out these new 20-minute KB / BW “Hybrid Strength” Workouts:

-> 20-minute KB / BW “Hybrid Strength” Workouts

The progressive overload principle is how you get stronger over time and lifting progressively heavier weights is one way to do it. But if you keep adding weight it becomes too heavy and you risk getting seriously hurt. So the challenge is to find ways to stimulate muscle growth without getting hurt in the process.

My new course Kettlebell / Bodyweight Hybrid Strength Training uses more than a dozen ways to get stronger without lifting heavier, like:

1- “Eclectic Training” – This is when you add more reps and sets to your routine.

2 – “Muscle Confusion” – You change and progress your exercises to force your body to adapt.

3 – “TUT” – TUT (Time Under Tension) is how long the muscle is working for. We can make exercises more difficult and give our bodies more of a challenge by changing the TUT, which will help us get stronger over time.

Click here to learn more and try it out:

-> 20-minute KB / BW “Hybrid Strength” Workouts

— Forest Vance

Former Pro Football Player

Kettlebell Expert

Over 40 Training Specialist

PS – Here is a sample workout from the program:

1 – KB SNATCH – recommend weight = 12k/16k women; 20k/24k men

Set your timer for 30 second intervals.

First interval, do 4 reps on the right side.

Your rest is the time it takes you to complete the set until the next 30

second interval starts.

Second interval, do 4 reps on the left side.

Repeat for 5 rounds on EACH side, INCREASING the reps by one per side

till you get to 6, THEN going back down the “ladder”.

So you’ll go:

4/4

5/5

6/6

5/5

4/4

2 – CIRCUIT – 3 rounds, rest as little as possible:

— goblet squat – 10 – 12k/16k women; 20k/24k men

— spiderman push up – 10 (5 per side)

–walking goblet lunge – 10 (per side) –

10k/12k women; 16k/20k men

— mountain climber – 10 (per side)

3 – pull up ladder – use band assist if

needed – 2 rounds total:

1 rep

rest 30 seconds

2 reps

rest 45 seconds

3 reps

rest 60 seconds

OR – 1 arm KB row ladder – 2 rounds total

5 reps r/l

Rest 30 seconds

10 reps r/l

Rest 45 seconds

15 reps r/l

Rest 60 seconds

Click here to learn more and try it out:

-> 20-minute KB / BW “Hybrid Strength” Workouts

Free Sample 20-min REGENERATE Flexibility / Mobility / Recovery Workout

PART 1 – Set your timer for 7 minutes. Start with one Turkish get up on the right side with no weight. Do one Turkish get up on the left side with no weight. Do another rep on the right side with a light weight. Do another rep on the left side with a light weight. Do another rep on the right side with a heavier weight. Do another rep on the left side with a heavier weight. Keep doing reps with the heaviest weight, alternating sides on each rep, until the 7 minutes is up.

PART 2 – Do as many T push ups as you can in 30 seconds. Rest for 15 seconds. Do as many KB rows as you can in 30 seconds on the right side. Rest for 15 seconds. Do as many KB rows as you can in 30 seconds on the left side. Rest for 15 seconds. Repeat the entire sequence three more times for a total of four rounds.

PART 3 – Abs / conditioning circuit – do as many reps as you can of each move in 45 seconds; rest for 15 seconds between moves; rest for 60 second between rounds; do 3 rounds total (depending on time):

Single arm Kettlebell swings (22.5 secs per side)

X-Body Mountain Climber – burpees

Side Plank for hip mobility / activation – (bottom knee down / lift top leg) 

KB goblet Pulse squat

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I wanted to share something with you that could really help you – the 28-day REGENERATE Challenge.

I’ve worked on my flexibility and mobility for years and it’s been a total game-changer for my daily life. I used to wake up feeling like I’d been hit by a truck but now I feel great and ready to go. Movements that used to be hard like burpees are now much easier and my posture has improved too.

That’s why I’m excited to introduce this challenge. It’s all about reducing pain, moving better and recovering faster with just 3 x 20 minute sessions a week.

Here’s the breakdown:

— Weekly Workout Plan: Easy to follow exercises to keep things interesting and track your progress.

— Mobility and Flexibility Tests: Test yourself at the beginning and end of the challenge

— Live Walk-Thru Videos: Clear instructions to make sure you’re doing each exercise correctly.

— Supportive Community: Stay motivated with our private group where you can share progress and ask questions.

— FREE Bonuses: 33 Kettlebell Challenge Workouts, Sport Yoga Series 2.0, Mobility/Flexibility Workshop Cheat Sheets, Kettlebell Isometrics 2.0

I’ve made it simple and easy to follow to improve your flexibility and overall health. Starts Monday July 29th. Click below for details:

–>> Next Page

If you want to feel great and move better this challenge might be for you.

— Forest Vance
MS Human Movement
KettlebellBasics.net

For many people, the kettlebell is a great way to get a workout in.

But what about when your body is aching and you need to stretch?

This is where today’s 17-minute KB Mobility / Recovery Workout comes in.

This type of workout is designed to help you stretch and loosen up your muscles, as well as improve your range of motion.

It’s perfect as an add-on to your existing routine if you’re already in a regular groove with your training, OR as a complete routine if you’re just getting back into things!

If you liked it, registration is also going to be opening for my full 28-Day Flexibility Challenge later this week, where you’ll be able to increase your range of motion up to 55% (or more) in just 28-days, while improving recovery time and decreasing pain, all at the same time.

Let’s give this 17-minute KB Mobility / Recovery Workout a try:

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17-minute KB Mobility / Recovery Workout

Do as many reps as you can of the first move in 30 seconds. Rest for 15 seconds. Do as many reps as you can of the second move in 30 seconds. Rest for 15 seconds. Repeat for all exercises in the sequence. Rest for 60 seconds after completing the last exercise in the sequence; repeat three more times for a total of four rounds:

– Single Arm KB Swings (15 seconds per side)
– Downward Dog Toe Taps
– Alternating Reverse KB Tactical Lunges
– Reverse Snow angels
– X Jacks

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If you’re feeling achy and need a workout that will stretch and strengthen you, this 17-minute KB Mobility / Recovery Workout could be just what you need to feel better in no time.

If you liked it, registration is also going to be opening for my full 28-Day Flexibility Challenge later this week, where you’ll be able to increase your range of motion up to 55% (or more) in just 28-days, while improving recovery time and decreasing pain, all at the same time.

Stay tuned!

–Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Corrective Exercise Specialist
KettlebellBasics.net

PS – One final call for the 5×5 Kettlebell Challenge – Summer 2024 “Lean and Jacked” sale:

-> 5×5 Kettlebell – Last Call

THE HOOK

Gain strength and size using the tried-and-true 5×5 method, but with the added twist of kettlebells!

Build functional fitness anywhere with just three to four, 20-30 minute KB workouts each week.

AUTHOR

Forest Vance

WHAT YOU GET

• The 5×5 Kettlebell Challenge – 28-day training plan for strength and muscle
• Kettlebell Basics WODs – “Fight Gone Bad” Edition
• “How to Lose the Last 10-15 Pounds” Carb Cycling Workshop with Forest
• 30 Days to More Pull Ups Plan
• (limited time bonus) Kettlebell 5×5 2.0 – an all-new, additional 28-day kettlebell plan that you can do after you’ve completed the first one

INSTANT ACCESS

-> 5×5 Kettlebell – Last Call