We just wrapped up our 4th of July – morning KB Boot Camps at FVT Personal Training.
What a blast! ?
We did:
4 rounds – 30 on / 15 off
– get up (right) – get up (left) – swing
then
4 rounds – 30 on / 15 off
– KB rack split squat (right) – KB rack split squat (left) – one arm KB row (right) – one arm KB row (left)
then
on the minute every minute for 5 minutes
– 4 double KB total body attack
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Give that one a try and you’ll see just how powerful of a workout you can get with a couple of KBs and 20 or 30 minutes time!
BTW – if you’ve been thinking about picking up a new KB or two, Kettlebell Kings has a great sale going for the Holiday – details and order now at the link below:
4th of July Kettlebell Workout – The “247” Challenge
PART 1 – Do three rounds of the circuit below for time:
– 5 one arm KB press per side (8k/12k women – 16k/20k men) – 8 KB suitcase lunge per side (8k/12k women – 16k/20k men) – 12 one arm KB row per side (8k/12k women – 16k/20k men) – 10 burpees
PART 2 – After resting for a minute or two, finish the workout with 67 two-hand KB swings (12k/16k women – 24k/28k men) in as few sets as possible.
A close family member of mine recently decided she needed a big change.
She used to be very active and loved playing sports all her life. However, during the past year, she started moving less, and ending up putting on 15-20 pounds.
She started by eating healthier. She cut out processed carbs, focused on protein and veggies first at every meal, and started moving more by going for a walk or a run for 30-45 minutes almost every day.
This helped her feel better and lose the first 10 pounds!
Then, she decided she was ready for something more challenging. She wanted to become stronger and build lean muscle. Can you guess the program I suggested to her? 🙂
This program is super simple and very straightforward. It’s all about just a few focused and basic kettlebell exercises, done consistently, with great technique, and made progressively more challenging over the 28 days.
The cool thing is, by doing these few exercises, she will be working out her whole body. Legs, back, core, shoulders, arms – everything! And it will even help her become more flexible!
For someone like her, who doesn’t have a lot of free time, this program is perfect. All she needs is a couple of kettlebells and just 20-30 minutes, three days a week.
I can’t wait to see how much stronger she gets!
Are you interested in trying it too? Check out the details and sign up here:
In our upcoming “Summer Strength Upgrade” Challenge, you will be on track to swing and get up with a heavier kettlebell by the end of 28 days – guaranteed! (details here)
You’ll build power and lean muscle, while protecting your body and joints at the same time.
Let’s swing through a sample workout, shall we? (pun intended)
28-day KB Strength Challenge – Sample Workout
(Week 1 / Day 1 – Swing Focus / Lower Body + Abs)
PART 1 – EMOM – Set your timer for 60 second intervals. Do the prescribed number of reps at the top of the minute. Your rest is the time from when you complete your set until the next minute starts. Repeat for four rounds total:
— Swings – 15 two hand (beginner) OR 8 per side one hand (intermediate / advanced)
— HardStyle plank – :30
PART 2 – FOR TIME – Complete four rounds of the superset below as fast as possible:
— KB Goblet Squats – 12 (beginner) OR KB Rack Squats – 6 per side (intermediate / advanced)
— side plank – :15 per side
PART 3 – TABATA – Do as many reps as you can of exercise one in 20 seconds. Rest for 10 seconds. Do as many reps as you can of exercise two in 20 seconds. Rest for 10 seconds. Repeat for four rounds total:
— KB Tactical Lunge
— Spider-Burpees
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That’s just a little taste of what you’ll experience in my upcoming “Summer Strength Upgrade” Challenge. With workouts like this just three times per week, you’ll be on the path to swinging and getting up with a heavier KB by the end of 28 days – I guarantee it!
As we age, our bodies change and we have to adapt our workout routines accordingly.
What worked when we were in our 20s and 30s isn’t necessarily going to cut it when we’re over 40!
This can be a challenge, but it’s not impossible.
One thing that can help you make the fastest progress in the shortest (and least painful) amount of time is having an expertly designed kettlebell training plan. –https://forestvance.wufoo.com/forms/m1v0k7ei0jwyhi5/ Just think about how much progress you could make if I designed a workout specifically for you, and you started really paying attention to the kind of detail in Troy’s sample workout below:
Troy is 46 years old. His main goal is to lose 23 pounds of fat in the next 90 days. Because of a stubborn shoulder injury, we’re not doing too many exercises that involve lifting over his head.
Troy’s a busy man! He plays basketball twice a week for a couple of hours each time. Plus, he works about 50 hours a week and has two kids in middle and high school. So, he doesn’t have a lot of free time.
Despite his busy schedule, Troy’s committed to doing three full-body workouts with kettlebells each week. We’ve also added two High-Intensity Interval Training (HIIT) sessions for him.
Troy does his workout exactly as we plan it every day. He keeps track of his progress in my app. I check it regularly and give him feedback. I also make sure he’s doing his workouts as he should be.
We often adjust his workouts and give him pointers to help him reach his goal. We’re guiding Troy every step of the way to make sure he gets the results he wants.
SAMPLE WORKOUT
(warm up) 10 KB deadlifts 10 two hand swings 5 one hand swings per side (main workout) 1 – ONE ARM KB SWINGS
7 per side, 14 total – on the minute, every minute, for 5 minutes
WEEK 2 – add one rep 1st two sets WEEK 3 – add one rep to 1st four sets WEEK 4 – do all sets 8/8
2 – SUPERSET
Push ups – :30 Tactical lunges with kettlebell – :60 Do 3 rounds total 3 – FINISHER Every minute, on the minute, for 6 minutes, do:
(minute 1,3,5)
1 burpee 1 KB clean and squat – right 1 burpee 1 KB clean and squat – left 1 burpee 1 KB clean and squat – right
(minute 2,4,6)
1 burpee 1 KB clean and squat – left 1 burpee 1 KB clean and squat – right 1 burpee 1 KB clean and squat – left
— Now that you’ve seen a sample workout, do you want to get one of the available “KB Fit Over 40” spots I have open this week? Click the link, then fill out the short application at the link below: -> https://forestvance.wufoo.com/forms/m1v0k7ei0jwyhi5/
Train hard, talk soon! – -Forest Vance Master of Science, Human Movement Certified Kettlebell Instructor Certified Personal Trainer Over 40 Training Specailist KettlebellBasics.net
You’d things would be slowing down by now, not so much! 😉
It’s a crazy day, but I wanted to take a second this morning to share some two updates:
First, we have the free Evatec “Hybrid” Duffel Bag promotion going on. These high-quality duffel bags can be used as your everyday carry bag and can also be converted into a backpack. I take mine with me almost everywhere I go! It’s an incredible deal, and all you need to do is cover the shipping from the seller warehouse. Click here to grab yours now –>
Additionally, I’m looking for 10 more people to join my kettlebell program. This program is designed to help individuals over 40 learn how to use kettlebells safely and effectively, build strength, and potentially lose up to 12 percent of their body weight over the next 12 weeks. If you’re interested, simply click the link below, fill out the interest form, and I’ll provide you with more information –>
Once I have a little more time, I will also share some insights and tips I’ve gained during some travels this summer that will really help with your kettlebell and fitness goals.
Last call for my new 4-week KBs for Abs Plan while it’s on launch (with the Holiday yesterday, we’re doing a one-time extension for your very last chance!)
— A complete abs-focused kettlebell training plan (can be used stand-alone OR added on to your current routine) — In-depth nutrition planning – you’ll know EXACTLY what to do to shred the fat and get those abs peeking out by the end of 28 days — Coaching and accountability – you get free admission to my special Kettlebell Abocalypse online event where I’ll take you through a full, real-time KBs for Abs boot camp workout! (also recorded if you can’t make it live)
If you’re looking for an effective and efficient way to work your abs, look no further than this 6-minute kettlebell/bodyweight abs workout finisher. This workout combines core-strengthening exercises with the power of kettlebells and bodyweight movements to create a challenging and highly effective workout!
— 30 sec plank w opposite shoulder touch
— 30 sec 1 arm KB swings
— 30 sec “knee-to-elbow” mountain climbers
— 30 sec 1 arm KB swings (other arm)
Repeat circuit 3x with as little rest as possible between moves.
Have you ever heard the phrase “abs are made in the kitchen”?
I disagree!
Here’s the thing:
If you are 30% body fat, you are NOT going to see your abs, no matter how strong they are.
HOWEVER – it is a LIE that you need to be 7% body fat to see your abs!
Most men can be between 12-14%, and women 18-20%, and can see some decent abs definition. So you DO need to be reasonably lean, and have a solid, clean diet… but you need to ACTUALLY TRAIN your abs!
You need to your abs using real exercises, with progressive resistance, like you do for other body parts.
You might be doing things like:
Turkish get ups and variations
Leg raises and varations
Planking and variations
Anti-rotational moves (think renegade rows, one arm swings) and variations
You’d be doing these moves for medium rep ranges (5-12), using reasonably heavy and progressive amounts of resistance.
NOT 10,000 crunches and sit ups.
You wouldn’t do sets of 100 for other body parts; why do people do it for their abs?!?
This is exactly how I structure training plans for my personal clients who want abs, and it’s exactly what what we do in my KETTLEBELL ABOCALYPSE course.
Learn more and order KETTLEBELL ABOCALYPSE at the link below:
A recent study conducted by Bret Contreras has provided some interesting insights.
Over 50 ab exercises were put to the test, and the results demonstrated which ones worked best.
I’ll link out at the bottom of this article where you can read about the full results, but the winners for an all-around program that targets the abs, obliques, and low back where:
Turkish Get Ups
Chin ups, Hanging Leg Raises, or Swiss Ball Crunches
RKC Plank, Ab Wheel Rollout, or Bodysaw
Kneeling Cable Lift, Tornado Ball Slam, Landmine, or Reverse Hyper
The trick is, not everyone is able to do these exercises because of equipment limitations etc. So what we do in KETTLEBELL ABOCOLYPSE is take the principles, and adapt them so that you can use KETTLEBELLS!
Take the “Abdominal Armageddon” workout for example:
Do the prescribed number of reps of exercise one. Rest 15 seconds. Do the prescribed number of reps of exercise two. Rest 15 seconds. Continue in the same fashion to complete the full circuit; rest for 30-60 seconds and repeat two more times for a total of three rounds:
— Turkish Get Up – 1 / side
— Lying Kettlebell-Anchored Leg Drops – 10 (min 2-sec negative)
— RKC Plank – :20 hold
— Single-Arm KB Swing – 7 per side
If you liked this workout, sign up for KETTLEBELL ABOCOLYPSE today to gain access to the full 4-week program PLUS our online event where I’ll show you how to execute these moves with perfect form:
