It’s my birthday, and I want to celebrate with you! To mark the occasion, I’m putting my most popular kettlebell courses on sale, with each course discounted for ONE DAY ONLY. If you’ve been thinking about trying out my kettlebell plans, now is the time to act.
As a special treat, I’m also sharing a sample workout from my kettlebell isometrics course. This course is perfect for anyone who wants to learn how to use kettlebells and isometrics to preserve their joints, build lean muscle, and cut down on recovery time. Plus, you’ll get a cardio workout and burn body fat at the same time!
Check out the sample workout below, and then head to the link to get the full course while it’s still on sale:
As I celebrate my 42nd birthday this month, I’ve decided to offer some of my best-selling kettlebell courses at a discounted price for a limited time.
The catch is that each course will only be on sale for a single day, after which it will return to its original price.
So, if you’ve been thinking about purchasing any of my specialized kettlebell courses, now is the perfect opportunity!
Today’s featured course is Kettlebells for Abs. Take a look at the sample workout below and then take advantage of the discounted price by following this link: –>> Kettlebells for Abs – Birthday Sale
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Kettlebells for Abs Finisher – “Get Up and Swing the Plank”
1. One Hand Kettlebell Swings – 10 reps per side:
Start with a kettlebell between your feet. Bend at the hips and knees, and grab the kettlebell with one hand. Stand up explosively, using your hips to generate the momentum, and swing the kettlebell up to shoulder height. Lower it back down between your legs, and repeat for 10 reps on each side.
2. Plank Pull Throughs – 10 reps:
Assume a plank position with your hands directly under your shoulders and your feet hip-width apart. Place a kettlebell to the side of your body. Reach across with one hand and pull the kettlebell underneath your body, passing it to the other hand. Keep your core engaged and your hips stable throughout the movement. Alternate sides for 10 reps.
3. 1/4 Turkish Get Ups with a Sit Up – 5 reps per side:
Lie on your back with a kettlebell in one hand and your arm extended towards the ceiling. Bend your knee on the same side as the kettlebell and place your foot flat on the floor. Sit up, keeping your eyes on the kettlebell and your arm extended. Lower back down to the starting position, and repeat for 5 reps on each side.
Perform this finisher as a circuit, moving from one exercise to the next without rest. Complete 3-4 rounds, resting for 30 seconds to 1 minute between rounds. Make sure to use proper form and select an appropriate kettlebell weight for your fitness level.
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If you’ve been thinking about purchasing any of my specialized kettlebell courses, now is the perfect opportunity. Today’s featured course is Kettlebells for Abs. Take advantage of the discounted price by following this link –>> Kettlebells for Abs – Birthday Sale
– Forest Vance Master of Science, Human Movement Certified Kettlebell Instructor Over-40 Training Specialist KettlebellBasics.net
Kettlebells are unique, and the 21-minute “The Terminator” KB Challenge is a prime illustration of their effectiveness.
If you give it a try, you’ll experience the advantages of combining resistance training and cardiovascular conditioning into a single intense workout.
*If you like today’s workout, you can get my “300” Kettlebell Challenge course FREE with your purchase of Hybrid Kettlebell Muscle 2.0! Offer is good for this week only. Details and order now at the link below:
1 – Set your timer to go off every 60 seconds. 2 – At the top of the first minute, perform 10 one hand KB swings per side. 3 – Your rest is the time between your last rep and when the next 60 second interval starts. 4 – Repeat in the same fashion with 15 push ups (second minute) and 8 burpees (third minute). 5 – At the top of the fourth minute, go back to the swings, and repeat for a total of seven rounds of the three moves. The full workout should take you 21 minutes.
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One of the biggest benefits of kettlebell training is that you get total body strength, mobility, and conditioning – ALL at the same time!
That’s also why they are AWESOME combining with barbells so that you can get as strong and musclular as possible, while also staying lean and athletic.
If this interests you, check out my Hybrid Kettlebell Muscle 2.0 course. This is the ultimate program for helping you learn how to effectively combine barbell and kettlebell training. You also get a free copy of my “300” kettlebell Challenge course with your purchase. However, this offer is good for a short time longer, so you need to sign up now if you want in. Click the link below:
Hybrid Kettlebell Muscle is going to be right up your alley!
You’ll learn how to successfully combine kettlebell and barbell training, so that you can get strong, lean, and athletic, all at the same time. Check out this sample workout from the program, then stay tuned for the full course release later this week:
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Hybrid Kettlebell Muscle 2.0 – Sample Workout
WARM UP – Turkish get up progression (from Dan John) – alternating (bodyweight) ¼ get ups = 10 per side; alternating (bodyweight) ½ get ups = 5 per side; (bodyweight) full get up each side; top-down get up w/ press at every step (light weight) = 1 per side
PART 1 – Back Squat – see spreadsheet for sets and reps -no rest- KB Renegade row – 8 reps per side -rest 60 seconds; repeat 3 more times
PART 2 – KB floor press – 10 reps -no rest- Walking bodyweight prisoner lunges – 12 per side -rest 60 seconds; repeat 3 more times
PART 3 – Chin up hold / chin up / pull up / weighted pull up -no rest- X-body mountain climbers burpees – 5 -rest 60 seconds; repeat 3 more times
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With Hybrid Kettlebell Muscle, you will learn how to combine kettlebell and barbell training to make gains in strength, muscle, energy levels, and overall health. Get ready to look younger and feel energized with this new program!
–Forest Vance Master of Science, Human Movement Certified Kettlebell Instructor Over-40 Specialist KettlebellBasics.net
Every morning, I make it a point to do a quick mobility routine to compliment my kettlebell training. I’m not as flexible as I used to be 20 years ago, but that’s where this routine comes in. Not only does it help with flexibility and recovery, but it also clears my mind for the day ahead. I pull my routines from a bunch of different places, but one of my favorites is the 28-day Flexibility Challenge program that I shared with you yesterday. One of my favorites includes:
Standing straddle with alternating toe reach – 3 sets of 10 reps per side
Lying piriformis stretch – 3 sets of 10 reps per side
Standing forward fold “head to toe” stretch – 3 sets of 20 reps
Toe flex – 3 sets of 10 reps per side
“Drop stance” hip flexor stretch – 3 sets of 15 reps per side
Seated straddle split stretch – 3 sets of 15 reps per side
Standing quad stretch – 3 sets of 20 reps per side
Lying abdominal stretch – 3 sets of 15 reps
You can find the full exercise demos in the 28-day hyperbolic stretching challenge. After just a month of doing this routine, you’ll notice a major improvement in your flexibility, mobility, mindset, and just overall life. Give it a try and let me know how it goes!
Our personal training studio in Kansas City is located next door to an awesome strength gym. Even though we have our own entrance and signage, we technically sublease from them and share some amenities like bathrooms. Recently, the owners, whom I’ve come to know over the last few months, informed me of a powerlifting meet they are hosting in May, which I decided to participate in. It’ll be my first official powerlifting competition, and I’m really excited about it.
However, if you follow my emails, blog or social media posts, you may know that I’m also into distance events, like Spartan races. I’m considering doing a 50k Spartan Ultra Beast event later this year, which seems to be at odds with my powerlifting goals. Nevertheless, I’ve found a way to balance both by reducing my running mileage while maintaining my conditioning level with unorthodox workouts, like the sandbag/duffelbag conditioning workout I’m going to share with you today.
*Check out the duffelbag at the link below – load it up with books / old clothes / etc and you’ve got yourself a functional sandbag – plus it’s free when you order using the link below (just pay shipping):
Mix Up Your Cardio with this Sandbag / Duffelbag Conditioning Workout
Keep going for as many rounds as possible in 20 minutes, and you can take breaks if you need to. Perform the following exercises:
alternating reverse lunge (hold the bag in front of your chest) – 8 reps per side
plank with pull-through (start with the bag outside your left hand, then pull it through to your right side and repeat, alternating sides each time) – 8 reps per side
elevated push ups (using the bag to elevate one hand on the floor) – 12 reps per side
one-arm rows (use the bag for weight) – 12 reps per side
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If you’re looking for a different type of workout, check out this great fat-burning and muscle-building duffel/sandbag session!
Plus, check out the duffelbag at the link below – load it up with books / old clothes / etc and you’ve got yourself a functional sandbag – plus it’s free when you order using the link below (just pay shipping):
Loaded carries are actually a great exercise for building functional strength, enhancing core stability, improving grip strength, and more… and another (probably better) way to do them is with kettlebells!
Check out this giant circuit kettlebell workout – that includes loaded carries! – in the style of Kettlebell HIIT Fit Conditioning, FREE when you sign up for this month’s 5×5 Kettlebell Challenge:
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Kettlebell HIIT FIT Circuit
Complete the following moves for 40 seconds of work, 20 seconds of rest. Rest 60 seconds between rounds. Complete 3 rounds total:
1 – two hand KB swing
2 – walking lunge – right side
3 – single KB renegade row with push up
4 – walking lunge – left side
5 – KB rack walk – right side
6 – v sit / boat pose
7 – KB rack walk – left side
8 – skater hops
Sign up for the 5×5 Kettlebell Challenge 2.0 at the link below and get Kettlebell HIIT FIT Conditioning FREE – but hurry, we start today, Monday, April 10th:
Looking for a workout plan that can help you build size and strength without having to go to the gym or invest in expensive equipment? The Kettlebell 5×5 for Size and Strength is a time-efficient workout plan that adapts the proven 5×5 system for use with kettlebells!
In this post, we’ll explore the benefits of the 5×5 system for size and strength, and how I’ve adapted it to be used with kettlebells:
Why the 5×5 System Works for Size and Strength
The 5×5 system is a tried-and-true method for building size and strength. By performing five sets of five reps of compound exercises, such as squats, deadlifts, or bench presses, with progressively heavier weights, you can challenge your muscles and stimulate growth. The 5×5 system works for size and strength because it:
Focuses on compound exercises that engage multiple muscle groups.
Uses heavy weights to stimulate strength gains.
Allows for gradual weight progression to prevent injury and improve performance.
Adapting the 5×5 System for Kettlebell Workouts
While the 5×5 system is effective, not everyone has access to barbells or wants to use them. Kettlebells offer a versatile and affordable alternative that can be used to adapt the 5×5 system for home workouts. The Kettlebell 5×5 for Size and Strength retains the core principles of the 5×5 system while incorporating kettlebell exercises. Here’s a sample workout from my upcoming 28-day 5×5 Challenge:
Sample 5×5 Kettlebell Routine
PART 1 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 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 movement #1, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:
A – Single / Double KB Front Squat (can use un-even ‘bells – if only one KB, do TEN reps instead of 5)
B – burpees – any style – 5
PART 2 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 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 movement #1, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:
A – Single arm KB swing / snatch – 5 reps per side – go as heavy as possible with good form
B – plank hold – :30
PART 3 – Do as many reps as you can of exercise one in 30 seconds. Rest for 15 seconds. Do as many reps as you can of exercise two in 30 seconds. Rest for 15 seconds. Do three rounds total:
A – Split squat – right leg
B – Side plank – right side
C – Split squat – left leg
D – Side plank – right side
The Kettlebell 5×5 for Size and Strength offers several benefits, including:
Reduced joint stress: Kettlebells are less taxing on the joints than barbells, making them ideal for those with joint issues or limitations.
Convenience: Kettlebells can be used at home or on the go, making them a great option for those who don’t have access to a gym.
Time-efficient: The workouts are designed to be completed in just 20-30 minutes, 3-4x per week, making them ideal for busy schedules.
The Kettlebell 5×5 for Size and Strength is a great option for anyone looking to build size and strength without having to go to the gym or invest in expensive equipment. By adapting the 5×5 system for kettlebell use, you can get a challenging workout that is convenient, time-efficient, and effective. Click the link below to give the program a try!
This is the NEW science of kettlebell strength training for over-40s. Sign up for the 5×5 Kettlebell Challenge 2.0 at the link below – starts Monday, April 10th:
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)
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Over the past 15 years as a full-time coach and business owner, I have written hundreds of kettlebell training plans, but my latest program based on the classic 5×5 training program is one of my best yet. Sign up for the 5×5 Kettlebell Challenge 2.0 at the link below – starts Monday, April 10th:
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
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Traditionally, the 5×5 workout program involves compound exercises performed with barbells to increase strength and size. However, I have adapted this tried-and-true method to use kettlebells instead, so you can get the same results with just three short workouts per week. Sign up for the 5×5 Kettlebell Challenge 2.0 at the link below – starts Monday, April 10th:
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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If you want to experience the full benefits of the 5×5 Kettlebell program, sign up for our challenge coaching and materials now! Sign up for the 5×5 Kettlebell Challenge 2.0 at the link below – starts Monday, April 10th:
HIIT (High Intensity Interval Training) (with TWO “I’s”!) – is all the rage these days. It’s focused on cardiovascular fitness and fat burning. However, HIIT is NOT what today’s kettlebell workout is about!
HIT (High-Intensity Training), on the other hand, though it sounds similar, is actually quite different. HIT (with a kettlebell twist) is what we’re focused on in today’s workout, and this coming month’s 28-day Challenge. It’s a style of weight training that involves performing a limited number of exercises with maximum effort to stimulate muscle growth. It typically involves using heavier weights and fewer repetitions, with longer rest periods between sets. It is geared towards building muscle and strength.
The HIT movement can be traced back to the work of Arthur Jones, a self-taught exercise physiologist and inventor who founded Nautilus, Inc., a company that developed and marketed high-tech weight training equipment. It was used and popularized by bodybuilders such as Mike Mentzer, Dorian Yates, and Casey Viator.
In today’s workout – and this month’s 28-day Kettlebell Challenge – we are going to take the old-school HIT training methods for muscle and strength, and adapt them so that anyone can do them at home with a kettlebell or two and 20-30 minutes, 3-4 days per week! The workouts are also adapted to be intense so that you get great results, but also easy on the body and joints for the 40-and-up crowd that I specialize in working with.
Try today’s sample workout, and if you love it, keep an eye out for Challenge registration opening later this week:
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HIT (High Intensity Training) – Kettlebell Body Shocker
1 – Kettlebell Goblet Squat – (2 warm up sets at sub-maximal effort, then) 1 set of 10-20 reps, to muscular failure
2 – Kettlebell Single-Arm Row – (2 warm up sets at sub-maximal effort, then) 1 set of 10-20 reps per arm, to muscular failure
3 – Kettlebell Overhead Press – (2 warm up sets at sub-maximal effort, then) 1 set of 5-10 reps per arm, to muscular failure
4 – Finish with 4-5 sets of 15-20 kettlebell swings at a challenging but SUB-maximal weight
For each exercise, use a weight that allows you to perform reps with proper form, and continue until you reach muscular failure, meaning you cannot complete another full repetition with proper form. Rest for 2-3 minutes between exercises.
