Check out this workout called “Abocalypse Now” that only takes 18 minutes using kettlebells.
Get ready to feel the burn… and stay tuned for my upcoming training plan focused on Kettlebells for Abs! It will be available for purchase later this week.
— Forest @ KettlebellBasics.net
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“Abocalypse Now” – 18-min Kettlebells for Abs Workout
PART 1 – Every minute, on the minute, do 6 split squats per side w/ KB in rack position (rack same side as forward foot) – 8k women / 12k men – do 4 rounds total PART 2 – Complex: do as many reps as you can of each exercise in :45. Flow from one move to the next without rest. Rest for approx :60 between rounds. Do 3 rounds total:
KB suitcase reverse lunge (one side for full work period; switch sides after each round) (8k women / 16k men)
KB single leg deadlift (one side for full work period; switch sides after each round) (8k women / 16k men)
Hand-to-hand KB swings (12k women / 20k men)
Push ups (hands elevated, knees, or toes) with plank jack
PART 3 – Do as many reps as you can of each exercise in 30 seconds. Rest for 15 seconds between moves. Repeat for 3 rounds total:
Instead of counting calories daily, you just fast a couple of days each week. This reduces your calorie intake by about 15-20% all at once.
Fasting also has other health benefits. It can help improve your blood levels, keep your heart healthy, and may help you live longer.
Whatever approach you take though, just remember – if you want to lose body fat, you must eat fewer calories than your body uses. The key is to find a method that works for YOU and YOUR lifestyle, goals, etc… and that you can STICK TO IT over a long period of time!
To your success –
-Forest Vance — Master of Science, Human Movement — Certified Fitness Nutrition Specialist — KettlebellBasics.net
PS – ANY diet approach – whether it’s:
Keto
Paleo
Vegan
XYZ
ALL these diets can help with fat loss, but at the end of the day, they work because they help you eat fewer calories than your body uses.
For the best results, choose a method that works for you and that you can stick to for a long time!
If you’re still struggling to find one that works, try this:
This one is for all the kettlebell fans aged 40 and up who:
— Want every day, functional strength so that they can do all the things they love better and for years to come — Want to get stronger, but want to do it without lifting heavy weights and getting injured in the process — Want their joints, spine, body, and mind to feel 5, 10, up to 20 years younger
We start today, June 5th – register now at the link below:
PART 1 – “Fight Gone Bad” style – 3 RDS 1:00 at each station, with 1:00 rest in between RDS
1:00 KB goat bag swing → KBS
1:00 R arm KB front squats
1:00 5 push ups ->> stand up → 5 push ups → repeat for 1 min
1:00 L arm KB front squats
1:00 x jacks
1:00 rest
FINISHER – Do as many reps as you can of the first exercise in 30 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 30 seconds. Rest for 15 seconds. Do 3 rounds total:
Having Trouble with Kettlebell Swings? Here’s a Tip!
Kettlebells are great for quick weight loss, building lean muscle, and boosting your fitness. But, when you’re starting, it’s easy to do them wrong. This is really important for everyone, but if you’re over 40, it’s especially key. Using the right form can protect your body, be kinder to your joints, and prevent injury.
Do your knees move forward when you swing your kettlebell? If they do, try putting a pad, a board, or some weight plates under your toes. This trick will shift your weight back to your heels and stop your knees from going too forward.
If you think this tip is helpful, you should check out our upcoming 28-day Kettlebell Body Revival Challenge. It comes with my free Kettlebell Hacks video series, with lots of videos like this one to help you get better at using kettlebells without getting hurt. More info and sign up here -> https://forestvance.lpages.co/28-day-kettlebell-body-revival-challenge/
Before we start, here’s a little peek at what the workouts will be like. We’ll focus on a few key areas:
Being flexible and moving easily
Keeping balanced
Making your core strong
All of these things will help you reach the Challenge’s goals- to feel less pain, become stronger in a useful way, and feel up to 20 years younger! Ready? Here’s the workout:
Kettlebell Body Revival – Free Sample Workout
WARM UP – Try to do as many as you can of each exercise in 30 seconds. Don’t rest between exercises. Do this twice:
Alternating Prisoner Lunge
Cross Crawl
Bodyweight Squat
Pushups
Leg Swings (20 secs/side)
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 3-4 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 / Inverted row x 15
Total Body Extension x 20
PART 2 – Do as many rounds as you can of these exercises in 7-10 minutes:
Friendly Burpee – 5
Bodyweight / KB Walking Lunge w/ Balance – 8 per leg
HardStyle Plank – :30 hold
Skater hops – 10 per side
COOL DOWN (5 mins) – Hold each of these stretches for 30 seconds:
Forward fold
Sphinx
Child’s pose
That’s a full free workout from our upcoming 28-day Kettlebell Body Revival Challenge.
With workouts like this, in just a month you could feel more awake, flexible, and years younger.
Want to sign up for the whole Challenge? Click this link:
Every Memorial Day, we take a moment to remember the brave souls who’ve given their lives while serving in the US military.
One unique way people mark this day is by doing a special workout known as the “Murph”. This workout became famous thanks to the CrossFit community, which often creates exercises to honor fallen heroes. These are known as the Hero’s Workout of the Day.
A man named Michael Murphy, who was a Navy Lieutenant, is the reason behind the “Murph”. Tragically, he was killed in action in Afghanistan on June 28, 2005. The workout we know today was actually his favorite, and he used to call it “Body Armor”. That’s why you often see people doing it with a 20 lb vest or body armor.
If you’ve ever seen the movie “Lone Survivor” or read the book it’s based on, then you know about Michael Murphy. This workout is now done across the US on Memorial Day, both to raise money for the LT Michael P. Murphy Memorial Scholarship Foundation and to pay respect to all those who’ve served and sacrificed.
The regular “Murph” workout goes like this:
For time:
Run a mile Do 100 Pull-Ups Do 200 Push-Ups Do 300 Air Squats Run another mile *Do all of these with a 20 lb Vest or Body Armor
You can break up the pull-ups, push-ups, and air squats into smaller sets if you like. Many people like to do 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.
If you’re a kettlebell fan, here’s a version of the Murph you can do: For time:
Run a mile Do 100 kettlebell swings or snatches (53 lbs for men / 35 lbs for women) Do 200 Push-Ups Do 300 Air Squats Run another mile
And if you’re new to this or want a simpler version, here’s one:
Run 1/2 a mile Do 50 kettlebell swings or snatches (53 lbs for men / 35 lbs for women) Do 100 push-ups (modify to knees / by elevating hands if needed) Do 150 squats Run 1/2 a mile
The most important thing here is to remember and honor those who gave everything for our country while doing the workout.
Take the “Murph” Challenge. Have a thoughtful Memorial Day.
Forest Vance KettlebellBasics.net
PS – Kettlebell enthusiasts who are over 40: Join us for the 28-day KB Body Revival Challenge. Registration starts on Tuesday, May 30th.
Yesterday’s sample workout from the Metabolic Madness Bundle offer got such a great response that I couldn’t resist sharing another one with you today!
Check out this bundle that includes 19 workout plans designed to take your body composition and metabolic efficiency to a whole new level:
Perform 10 reps of each exercise, one after the other, with little to no rest for a total of 5 ROUNDS!
— Single / Double KB Deadlifts: 10 reps — KB Clean and Press (5 per side) — Abs Bicycles: 10 reps — Single KB Swings (5 per side) — KB Goblet Squats: 10 reps — KB 1 arm Rows (5 per side) OR Inverted Rows: 10 reps — KB 1 arm Rows (5 per side) OR Barbell Rows: 10 reps — Push Ups: 10 reps — Bodyweight Lunges OR Jumping Lunges (5 per side): 10 reps — Lateral Jump Burpees: 10 reps
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These workouts are created by Funk Roberts, a former professional athlete turned Master Metabolic Trainer. Funk’s programs have helped individuals worldwide transform their bodies and fitness levels.
You can use these plans as your main workouts, add them to your existing routine, or even use them for intense “off-day” cardio sessions.
This offer is only available for a limited time. Grab your copy by clicking the link below:
Here is a single sample workout from the month-long “Mega Metabolic Madness” program – and when you pick up your copy, you’ll get 18 more like it:
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60-15 Drop Set Circuit Training
Alternate between 60 seconds of work and 15 seconds of rest for each exercise in the following 4-exercise circuit. At the 30-second mark of each 60-second interval, perform a drop set for each exercise where applicable. Rest for 60 seconds between rounds. Perform up to 5 total rounds for a 25-minute total body workout:
All of the plans in the Metabolic Madness Bundle are created by Funk Roberts, a former professional athlete turned Master Metabolic Trainer. Funk’s expertise shines through in these programs, which have helped thousands of individuals worldwide transform their bodies and fitness levels. He’s also the creator of the Metabolic Conditioning Coach Certification through NESTA.
You have the freedom to use these plans as your primary workouts, add them to your current routine, or even include them as intense “off-day” cardio sessions.
Act fast and grab your copy now by clicking the link below. This offer is available for a limited time only:
Over the past few days, we’ve been discussing my new course called “Bodyweight Beast Building.” I hope that by now, you have a better understanding of how it’s possible to triple your strength, protect your joints, and gain 7-10 pounds of lean muscle over the summer using only your bodyweight.
I realize that you’re also a kettlebell enthusiast. Kettlebells happen to be my area of expertise, and if you’re currently reading this article, it’s likely because you’re subscribed to my email list or follow me on social media, among other possibilities.
That’s why when you order Bodyweight Beast Building – this week only – I’m including a digital copy of my top-selling book, the CORE Kettlebell Challenge, FREE with your purchase:
You’ll get a full additional 6-week training plan 100% free, with workouts like this one:
5×5 Kettlebell Challenge – Week 4 / Workout 1
PART 1 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:
– Single / Double KB Press (5 reps per side)
– Single / Double KB Swing (5 reps per side single arm swings / 5 reps total double swings)
PART 2 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:
– Single / Double KB Row (IF no heavier weights available – can go to 10-15 reps on your rows)
– Single / Double KB Squat
PART 3 – Perform the circuit below with no rest between exercises. Rest 1 minute after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between each:
– Total Body Extension – 30 seconds
– Push-up Plank – 30 seconds
– Lying Bridge Hold – 30 seconds
– Jumping Jack – 30 seconds
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For a limited time, when you order the Bodyweight Beast Building course, you’ll receive a digital copy of my best-selling book, the CORE Kettlebell Challenge, absolutely free. This bonus includes an additional 6-week training plan to further progress your kettlebell journey:
ATTN kettlebell fans aged 50 and up!
(Tier 1 – Beginners)
