What are your fitness goals for the rest of 2023?

I really want to know!

Our new kettlebell training plans, like the ones in our upcoming Kettlebell “Filthy 50’s” 28-Day Challenge, are built specifically around your goals.

We recently conducted a survey and received some great responses about what you’re aiming for:

• “I want to improve my performance in recreational sports/activities while also losing fat and maintaining or slightly gaining muscle. And I really want to minimize injuries.”
• “My goal is to increase muscle, reduce body fat, improve stamina and flexibility, and overall health. Next summer is my birthday where I’ll be over 50 years old, so I want to be magazine cover fit by then.”
• “I’ve been working with my doctors to restore my health. It’s been tough staying motivated though. Having a workout buddy or someone keeping me accountable would make a huge difference.”

Now let me show you a sample workout from our upcoming Kettlebell “Filthy 50’s” 28-Day Challenge. This workout is designed to help you achieve all the goals mentioned above, and more:

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Kettlebell “Filthy 50″ Workout

FOR TIME – you can rest as needed, but make sure to complete all the reps of one exercise before moving on to the next in the sequence:

– 50 squat jumps
– 50 ring rows
– 50 KB swings
– 50 walking lunges – add kettlebell for weight is optional
– 50 hanging leg raises OR lying floor raises
– 50 1 arm KB clean and press (25 per side)
– :50 V-sit hold
– 50 KB goblet squats
– 50 KB snatch (25 per side)
– 50 jumping jacks

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You will have a special chance to join me and the FVT Team in smashing your fitness goals in 2023 and beyond.

Stay tuned because registration opens tomorrow, August 22nd, for the Filthy 50’s Kettlebell Challenge!

–Forest and the FVT Team
ForestVanceTraining.com
KettlebellBasics.net

Today’s 23-Min “Strength Interval” KB Workout combines kettlebell exercises and interval training to help you build strength, improve cardiovascular fitness, and boost your metabolism!

If you like this workout, we are putting together a special kettlebell workouts package and online kettlebell boot camp event to support the people affected by the Maui wildfires. 100% of the proceeds of this package of my top-selling kettlebell workout plans, along with admission to the special online kettlebell boot camp event we will hold for the cause, will go towards The Kākoʻo Maui Fund to provide resources that can be deployed quickly and efficiently to support recovery efforts on Maui. Sign up for this package of workout plans and get admission to the online kettlebell boot camp event for just $20 at the link below:

–>> https://bit.ly/help4maui

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23-Min Strength Interval KB Workout

?PART 1 – Set a timer for 1 minute. At the start of each minute, do the set number of reps. Rest for the rest of the minute. Do this 3 times:

Single / Double KB Press x 8
Single / Double KB Front Squat x 8
Horn grab / Double KB Clean x 10
Single Arm KB Row x 12 per side
Total Body Extension x 20

?PART 2 – Do as many rounds as you can of these exercises in 8 minutes:

Friendly Burpee – 5
Bodyweight / KB Walking Lunge w/ Balance – 8 per leg
Plank – :30 hold
Skater hops – 10 per side

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Today’s kettlebell workout brought to you by – Forest Vance, Kettlebell Expert, Over 40 Specialist – ForestVanceTraining.com – KettlebellBasics.net

PS – If you like this workout, we are putting together a special kettlebell workouts package and online kettlebell boot camp event to support the people affected by the Maui wildfires. 100% of the proceeds of this package of my top-selling kettlebell workout plans, along with admission to the special online kettlebell boot camp event we will hold for the cause, will go towards The Kākoʻo Maui Fund to provide resources that can be deployed quickly and efficiently to support recovery efforts on Maui. Sign up for this package of workout plans and get admission to the online kettlebell boot camp event for just $20 at the link below:

–>> https://bit.ly/help4maui

Have you ever tried the “ISO-Warrior III”?

It’s just one exercise example from Kettlebell Isometrics 2.0.

I think it’s a good example of how you get all the awesome benefits of kettlebells like fat shredding and conditioning, combined with the joint-friendly and recovery benefits of isometrics.

Take a look at this sample workout, then make sure to grab your copy of the full course at THIS LINK (included in the course is the video breakdown of how to do the move, along with many more!):

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Kettlebell Isometrics – Week 2 / Workout 2

PART 1  – Do as many reps as you can of exercise 1 in 60 seconds. Rest for 15 seconds. Do as many reps as you can of exercise 2 in 60 seconds. Rest for 15 seconds. Repeat for three rounds total:

• Single arm KB press (30 sec per side) (recommended weight = 16/20k men – 8/12k women)
• ISO – Warrior III (30 sec per side)

PART 2 – Do as many rounds as you can of the circuit below in 8 minutes:

• 8 walking lunges (w/ double KBs at sides) (per leg) (recommended weight = 12/16k men – 8/12k women) (do same leg for consecutive reps this week)
• 15 recline rows OR 8 one arm KB rows per side (recommended weight = 16/20k men – 8/12k women)
• :5-:30 ISO – chin up holds (go as long as you can!) OR :15 sec holds at TOP of KB row (try to beat your time from last week!)

PART 3 – Do as many rounds as you can of the circuit below in 8 minutes:

• 5 one arm KB swings OR 5 high pulls OR 5 snatches per side (recommended weight = 16/20k men – 8/12k women) (challenge yourself to progress!)
• 8 spider climbs (per side)
• :30 ISO – superhero hold

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Try this sample workout from the Kettlebell Isometrics program, then grab your copy of the full course at the link below:

–>> Kettlebell Isometrics 2.0

-Forest Vance, KettlebellBasics.net

If you want strength, toning, and stamina…

… and if you want to reduce aches and pains at the same time…

I believe that the COMBINATION of kettlebells and isometrics is an awesome way to go!

You see, kettlebell training is a great way to improve overall strength and conditioning, including cardiovascular fitness and power…

…and by improving the stability and strength of joints, isometrics can help to reduce the risk of injury.

This is why I just released the “2.0” version of my Kettlebell Isometrics course.

Plus, when you grab a copy this week, you also get my new KettlebellBasics WODs “500” Challenge program free!

Get instant access HERE now, then check out a sample workout below:

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Kettlebell Isometrics – “Steel Hold Challenge” –>> Kettlebell Isometrics 2.0

Main Circuit – Complete 3 rounds of the circuit below. Rest 30 seconds between exercises. Rest approx 45 seconds between rounds.

1 – 1-arm KB Rack squat – 10 each side (Women:16k+,Men: 24k+)
2 – KB 2-Arm Overhead Press – 8 + 2-Arm Overhead Hold – 30 seconds, (Women:12k+,Men: 20k+, weights can be uneven)
3 – 1-Arm KB Renegade Row – 10 + Side Plank with Rotation – 20 seconds. Repeat on other side (Women:12k+,Men: 20k+)
4 – Turkish Get Up + (3) Snatches – 1 each side, 1 get up + 3 snatches = 1 rep (Women:12k+,Men: 20k+)

Finisher – Complete exercise A and B back to back without rest. Rest 30 seconds before moving to the next set of exercises. Rest 30- 45 seconds between rounds. Complete 3 rounds

1A – Jumping Jacks – 30 seconds
1B – Stay Low Jack Squats – 30 seconds
2A – Single Side Jump Lunges (modify with fast reverse lunges) – 15 seconds each side
2B – Stay Low Reverse Lunges – 15 seconds each side

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Kettlebell Isometrics are an effective way to preserve your joints and forge new lean muscle, both at the same time.I have recently released the “2.0” version of my Kettlebell Isometrics course, which includes the bonus KettlebellBasics WODs “500” Challenge program. Don’t miss out on this opportunity to elevate your workouts! Get instant access to the course and bonus program now by clicking the link below:

–>> Kettlebell Isometrics 2.0

–Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

I’m a huge fan of kettlebells!

I’m also really into old-school strength culture.

The history of kettlebell training goes back centuries, and isometric training was developed in the early 20th century.

These two methods work so well together because they help protect your joints, build lean muscle, and speed up your recovery time.

That’s exactly why I created the “Kettlebell Isometrics” course!

It was a big hit, so now I’m excited to announce the release of version 2.0 of this training plan. Keep an eye out for it later this week.

In the meantime, here’s a sample workout for you to try:

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Kettlebell Isometrics 2.0 – Sample Workout

Main Circuit – Complete 3 rounds of the circuit below. Rest 30 seconds between exercises. Rest approx 45 seconds between rounds.

1 – Deadlifts
Towel ISO Deadlift – 20 seconds
KB Deadlift – 10 (Women:16k+,Men: 24k+)
2 – 1-arm KB Rows – 10 + 1-arm Row Hold – 20 seconds. Repeat on other side (Women:12k+,Men: 20k+)
3 – ISO Bridge with 1-arm Floor Press – 8 each side (Women:12k+,Men: 20k+)
4 – ISO Split Squat with KB Tactical Pass – 8 passes each side

Finisher – Complete each exercise for specified time, rest 15 seconds between exercises. Rest 30 seconds between rounds. Complete 3 rounds.

1 – ISO Box Step Down (modify with Squat hold to lunge tap down) – 20 seconds each side
2 – Power Box Step Ups (modify with jump squats or fast squats) – 40 seconds
3 – Decline Plank – 30 seconds
4 – Decline Mountain Jumper – 30 seconds

*Exercise descriptions / video breakdowns included in the full course – Kettlebell Isometrics 2.0

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If you liked this workout, you’ll LOVE Kettlebell Isometrics 2.0. Stay tuned, because it goes on sale later this week!

–Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

The Kettlebell Snatch is hard to beat for building explosiveness, total body power, and burning the most amount of calories in the least amount of time.

However, nailing the perfect form can be a challenge, especially when the kettlebell collides with your wrists at the top of the movement.

Here’s the Game-Changing Tip: The “Punch-Through” Technique

Don’t just snatch the kettlebell and let it swing haphazardly into your wrist – take control! Take the “punch-through” approach, focusing on bringing your hand to the kettlebell, not the other way around.

Ready for Serious Results? Join My Exclusive Remote Kettlebell Coaching Program!

If you’re in your 40s or beyond and yearn to enhance strength, build lean muscle, and potentially shed up to 12 percent of body weight in 12 weeks, my personalized kettlebell workout plan could be perfect for you.

Enroll now and receive a customized KB training plan tailored to your needs. Benefit from my support as your accountability partner, coach, and invaluable feedback throughout your journey. All this at a fraction of the cost of hiring a regular gym trainer.

Claim Your Custom KB Workout Plan Today –> Click here now –>> 1-to-1 Kettlebell Coaching with Forest

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Certified Russian Kettlebell Instructor
Certified Personal Trainer
Certifed Performance Enhancement Specialist
Certified Corrective Exercise Specialist
Certified Fitness Nutrition Coach
KettlebellBasics.net
ForestVanceTraining.com

I remember getting my first personal training certification almost 20 years ago, back in 2004. It was during a time when I was recovering from knee surgeries and transitioning between NFL teams. That’s when I learned about the PHA method.

PHA stands for Peripheral Heart Action, and it completely changed the way I approached workouts. The concept is simple – alternate between upper and lower body exercises with minimal rest in between. This continuous flow of movement gets your heart pumping harder while engaging multiple muscle groups at once.

Now, at first glance, this might not sound like a big deal. But trust me, it is. You see, I was used to doing traditional workouts where I would perform a lift like back squats and then rest for several minutes before doing another set. It was great for building strength but did very little for my cardiovascular fitness.

When it came time for conditioning, we would head out to the football field for wind sprints. This was great for improving our cardio! However, when it came to building strength, these wind sprints fell short.

That’s where PHA comes in. It combines the best of both worlds by providing a workout that targets both strength and cardio. The structure of the moves ensures that one part of your body is working while another is resting, allowing you to accomplish a lot in a short amount of time. Instead of being limited by muscle fatigue, you’re only limited by your lung capacity.

And now, I’ve taken the PHA method, and adapted it specifically for use with kettlebells – so that you can get even better results, and get even more work done in less time!

Here’s an example workout from our upcoming challenge: perform as many reps as you can of each exercise in 30 seconds. Rest minimally between moves and flow seamlessly from one exercise to the next without putting the kettlebell down. Complete 3 rounds in total:

• One-arm kettlebell press (right side)
• Kettlebell rack split squats (right side)
• One-arm kettlebell swing (level 1) / 5 one-arm kettlebell snatches (level 2) – right side
• Burpees
• One-arm kettlebell press (left side)
• Kettlebell rack split squats (left side)
• One-arm kettlebell swing (level 1) / 5 one-arm kettlebell snatches (level 2) – left side
• Burpees

Give this workout a try! You’ll be amazed at how challenging it is and how much work you can accomplish in such a short amount of time. And if you like it, you don’t want to miss out on our upcoming 28-day Kettlebell PHA Challenge 2.0! Details and sign up at the link below:

–>> KB-PHA 2.0

Rooting for your success —

— Forest Vance @ KettlebellBasics.net

KB-PHA 2.0 Challenge starts Monday, July 31st – Sign Up Now: https://bit.ly/KBPHA

Ready to take on a new challenge? It’s time to amp up your fitness routine with this 15-min Kettlebell PHA (Peripheral Heart Action) AMRAP (As Many Rounds As Possible) workout!

This high-intensity session will get your heart pumping and your muscles burning in just 15 minutes. And don’t forget to sign up for the KB-PHA 2.0 Challenge starting Monday, July 31st. Get all the details here: [https://bit.ly/KBPHA]

Get as many rounds as you can of the circuit below in 15 minutes:

• 8 Double KB Rack Squats (if only one KB, do single KB rack squats and do 4 per side)
• 6 KB Renegade Rows per side (if only one KB, elevate hand on box / bench / etc… also be sure to include a push up after each row rep!)
• 8 KB Goblet Lunges per side
• 8 Burpees

KB-PHA 2.0 Challenge starts Monday, July 31st – Sign Up Now: https://bit.ly/KBPHA

-Forest and the FVT Team – KettlebellBasics.net – ForestVanceTraining.com

#kettlebellworkout #peripheralheartaction #AMRAP #fitnesschallenge #workoutmotivation #kbpha2.0 #getfit