I wanted to share a workout routine with you that’s inspired by the strength-building routines of prisoners.

These guys have managed to get seriously strong despite the limited space and lack of equipment in their cells or yards.

Introducing the “Deck of Pain” workout – here’s how it works:

1 – Grab a standard deck of 52 cards and assign one of the exercises below (or a variation) to each suit:

— Clubs – Squats

— Spades – Push Ups

— Hearts – Pull Ups or Inverted Rows

— Diamonds – Hanging or Lying Leg Raises

2 – Start drawing cards from the top and let the fun begin. The suit on the card determines the exercise, while the number tells you the number of reps to perform. Face cards count as 10, and aces count as 11.

3 – Keep drawing cards and performing the corresponding movements until you’ve completed the entire deck.

This workout is tough and fun way to build muscle, burn fat, and develop superhuman conditioning.

Plus, you can do it anytime, anywhere, with minimal-to-zero equipment.

Give it a go and experience the benefits for yourself!

Keep up the great work –

— Forest Vance, KettlebellBasics.net

PS – Exciting news – my “Bodyweight Beast Building” course will be on sale later this week. If you enjoyed today’s sample workout, stay tuned because you’re going to absolutely love Bodyweight Beast Building…

We’ve been talking about Suspension Revolution 2.0 for the last few days, so I was inspired to pull a workout out of our FVT kettlebell boot camp archives.

As I’ve mentioned before, suspension trainers are one piece of equipment (besides kettlebells of course) that’s been a constant at FVT personal training for the last 15 years.

A few reasons why:

— Everyone can do suspension trainer workouts, no matter their fitness level
— Suspension trainers are amazing for helping to modify and progress workouts
— Suspension trainers build your core while simultaneously working mobility and flexibility

…just to name a few!

Check out this sample workout, then grab a copy of Suspension Revolution 2.0 HERE:

“Functional Force Firestorm” KB + Suspension Total Body Metcon

Do as many rounds as you can of the circuit below in 20 minutes:– One-Arm Kettlebell Swing 5 per side (beginner) / Kettlebell Snatch 5 per side (intermediate / advanced)
— Suspension Trainer Atomic Pushup – 10
— Tactical Lunges 5 per side
— Suspension Trainer Row – 15
— Suspension Trainer Squat Hops – 15

Try out this sample workout, then grab a copy of Suspension Revolution 2.0 HERE.

– Forest and the FVT Team
KettlebellBasics.net

The Kettlebell EMOM Afterburn Challenge starts TODAY! Sign up now here: –>> Kettlebell EMOM “Afternburn” Challenge

Here is a sample workout from the program:

Kettlebell Every Minute On the Minute + Remaining Amount of Time Workout

*EMOM = At the top of each minute you will complete the reps of the first exercise listed. 

*RAT = With whatever time is left in the minute you will perform the second exercise. Complete 3 rounds of each superset. Rest 1 minute before moving to the next superset.

— Superset 1 – KB Goblet Squat – 15 + Bodyweight Alternating 1-leg RDL (Women:12k+, Men: 20k+)

— Superset 2 – 1-Arm KB Row – 10/ea side + Towel KB Biceps Curls (Women:12k+, Men: 20k+)

— Superset 3 – 1-Arm Overhead Carry – 6yds down and back, switch hands at halfway point + Side shuffles (Women:12k+, Men: 20k+)

— Superset 4 –  Full Stop KB Swing – 10 + Plank (Women:16k+, Men: 24k+) 

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Like this sample workout? Try the full program and discover the Power of Kettlebell EMOM Afterburn! These are dynamic and original KB-HIIT workouts that torch double the body fat for up to 24 hours post-exercise. Learn more and sign up now at the link below:

-> 28-day Kettlebell EMOM Afterburn

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

Are you looking to burn twice the calories in half the time, plus rev up your metabolism for up to 24 hours after your workout? Try this 10-minute KB Snatch + Burpee EMOM Finisher! Then go sign up for our 28-day KB EMOM Afterburn Challenge:

–>> 28-day KB EMOM Afterburn Challenge – starts Monday, May 8th 2023

10-minute KB Snatch + Burpee EMOM Finisher

Set a timer for 10 minutes, with 1-minute intervals.

At the start of the first minute, perform 5 kettlebell snatches on your left side, then switch and perform 5 kettlebell snatches on your right side.

At the start of the second minute, perform 5 double burpees. (This means you’ll do a burpee with two push ups instead of one.)

Alternate between exercise 1 and exercise 2 for the remainder of the 10 minutes, performing 5 sets of each exercise. In other words, you’ll perform 5 sets of kettlebell snatches and 5 sets of double burpees in total.

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If you are looking to burn twice the calories in half the time, plus rev up your metabolism for up to 24 hours after your workout, try this 10-minute KB Snatch + Burpee EMOM Finisher… then go sign up for our 28-day KB EMOM Afterburn Challenge! –>> 28-day KB EMOM Afterburn Challenge – starts Monday, May 8th 2023

-Forest and the FVT Team at KettlebellBasics.net

If you’re a fan of kettlebells and want to try a new conditioning workout that doesn’t involve traditional cardio, I’ve got something that you’re going to love! It’s our Kettlebell EMOM + RAT conditioning workout, and it only takes about 20 minutes!

The cool thing about this workout is that you’ll not only burn as many calories as you would in a 40-60 minute steady state cardio workout, but you’ll also get the “afterburn” effect, where you burn more calories even at rest for up to 24 hours AFTER your workout. How’s that for efficiency?!

*If you love this workout, you’ll definitely want to check out our upcoming Kettlebell EMOM Afterburn Challenge! We start on Monday, so sign up now at this link:

–>> KB EMOM Afterburn Challenge

Here’s how it works: you’ll complete a specific number of reps of the first exercise listed at the top of each minute (that’s the EMOM part), and then with whatever time is left in the minute, you’ll perform the second exercise (that’s the RAT part). You’ll complete three rounds of each superset and rest for one minute before moving on to the next.

Here are the exercises and reps for each superset:

Superset 1 – KB Goblet Squat – 15 + Bodyweight Alternating 1-leg RDL (Women:12k+, Men: 20k+)

Superset 2 – 1-Arm KB Row – 10/ea side + Towel KB Biceps Curls (Women:12k+, Men: 20k+)

Superset 3 – 1-Arm Overhead Carry – 6yds down and back, switch hands at halfway point + Side shuffles (Women:12k+, Men: 20k+)

Superset 4 – Full Stop KB Swing – 10 + Plank (Women:16k+, Men: 24k+)

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And if you love this workout, you’ll definitely want to check out our upcoming Kettlebell EMOM Afterburn Challenge! We start on Monday, so sign up now at this link:

–>> KB EMOM Afterburn Challenge

Thanks for reading, and keep crushing those kettlebell workouts!

Cheers,

Forest and the FVT Team

This morning at FVT personal training, we had an awesome kettlebell group session! We finished it off with a Kettlebell EMOM Finisher that was really tough, but everyone loved it. So I thought I’d pass it along for you to give it a go!

It’s a 12-minute EMOM workout that includes:

• 5 KB presses per side
• 10 KB goblet squats
• 15 KB rows per side
• 20 squat jumps

For the full workout, you’ll want to do three rounds.

Don’t forget, EMOM stands for “every minute on the minute.” So set your timer for one-minute intervals. At the start of each minute, complete the prescribed reps for each exercise. Your rest period begins when you finish the work and ends when the next minute interval begins.

Have fun with this one! And don’t forget that registration for our new 28-day Kettlebell EMOM Challenge opens tomorrow. Keep an eye out for more details!

Cheers-

Forest Vance, KettlebellBasics.net

#kettlebellworkout #kettlebellexercises #kettlebellemom #kettlebellsquats #hiit

I am excited to announce a special sale on my top-selling kettlebell courses and products to celebrate my 42nd birthday. Each course will be on sale for one day, and today we’re offering a discount on my popular kettlebell boot camp workout course – Kettlebell Boot Camp Workouts:

–> Kettlebell Boot Camp Workouts 2023

As trainers, we know that preparing for boot camp or personal training workouts can be time-consuming and challenging. Recently, I collaborated with Core Balance, a local yoga studio in Kansas City, to organize a nutrition workshop. While it was a lot of fun, it required significant preparation – from structuring the session to creating PowerPoint slides and handouts for participants.

If you can relate to the amount of time and effort that goes into creating workouts, then I’ve got a solution for you. Today, I’m offering a free kettlebell boot camp workout that you can use with your clients. This workout will save you some time as you plan for next week.

The “Iron Bell Battalion” workout includes three rounds, with 30 seconds of activity and 15 seconds of rest between moves, and one minute of rest between rounds.

(Tier 1 – Beginners)

Kettlebell 2-hand Swing (recommended weight 16k W – 24k M)
Plank step out
Bodyweight squats
Kettlebell figure 8 to hold (recommended weight 8-12k W – 16-20K M)
Squat thrust

(Tier 2 – Intermediate / Advanced)

1 arm Kettlebell swing (recommended weight 8-12k W – 16-20k M)
Plank jacks
KB squats
Kettlebell figure 8 to hold (recommended weight 8-12k W – 16-20K M)
Squat thrust

Try this workout with your clients this week and let me know their feedback. If you like it, I encourage you to check out my full kettlebell boot camp workout course. It includes dozens more workouts that you can use with your clients, saving you time and effort.

–> Kettlebell Boot Camp Workouts 2023 – Birthday Sale, One Day Only!

Forest Vance
Master of Science, Human Movement
Owner, FVT Personal Training – Sacramento
Owner, FVT Personal Training – Kansas City
Kettlebell Expert
Over 40 Training Specialist

To celebrate my 42nd birthday, I’m having a sale on my popular kettlebell training plans all week long. Today’s deal is on Kettlebell-Bodyweight Hybrid Strength training:

–>> Kettlebell-Bodyweight Hybrid Strength Training: Get Strong Without Lifting Heavy Weights

With this course, you’ll discover techniques to build strength without needing to increase the weight you lift, so that you can reach your goals while taking it easy on the body and joints.

To give you a taste of what’s included, check out today’s sample “King TUT” KB/BW Hybrid Workout. This workout utilizes the Time Under Tension method from the course, and focuses on legs and abs:

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“King TUT” KB/BW Hybrid Workout

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

2A. HardStyle Plank: 3 sets of 20-second holds

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

2B. Explosive Tempo HardStyle Burpee: 3 sets of 5 reps”King TUT” KB/BW Hybrid Workout

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

2C: V-Sit Holds: 3 sets of 20-second holds

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If you want to gain muscle and strength, but you want to do it while taking it easy on your body and joints, without having to lift heavy weight, check out my Kettlebell-Bodyweight Hybrid Strength Training course while it’s on Birthday Sale today at the link below:

–>> Kettlebell-Bodyweight Hybrid Strength Training: Get Strong Without Lifting Heavy Weights

-Forest Vance – Master of Science, Human Movement – Kettlebell Expert – Over 40 Training Specialist