The 28 Day “Drop a Size” KB Challenge 3.0 is a program designed to help you drop a clothes size over the next 28 days, while gaining lean muscle and reducing pain / avoiding injury in the process.

The first workout in this program is a full-body, “chipper-style” circuit. Chippers are typically some kind of monumental, grinder of a workout where a series of movements are all linked together, one after another. The idea is to push the metabolic condition and mental limits, all in one session.

Thing is, the concept comes from the CrossFit world. And so, these workouts typically require a full barbell set up, a rig to do pull ups and dips, a GHD machine, and more.

What about us average Joes and Janes that want to experience the results of this unique workout style, but do it at home, with just a kettlebell or two and our own bodyweight?

I’ve come up with a solution.

We have adapted these great workouts, and use many of the same principles, but make it so that you can do them at home with a couple of Kettlebells and your own bodyweight, in 20 or 30 minutes, three or four times per week.

And these workouts are especially friendly if you are over the age of 40, 50, or above… because we take care to get you a great workout, and help you increase muscle, reduce body fat, increase stamina and flexibility and improve my overall health… while also choosing movements that are easy on your joints and friendly to work around with injuries etc etc.

Try the workout below, then sign up for the Challenge here:

–>> 28 Day “Drop a Size” KB Challenge 3.0

-Forest and the FVT Team

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28 Day “Drop a Size” KB Challenge 3.0 – Sample Workout #1

You will perform all the reps of each exercise before moving on to the next exercise. Rest as needed to maintain proper form. Record your time to track your progress. Post your time in the group as well! 

1 – 1-Arm KB Rack Squat – 30 (15 each) (Women:16k+, Men: 24k+)

2 – 1-Arm KB Overhead Press – 30 (15 each) (Women:12k+, Men: 16k+)

3 – 1-Arm KB Snatch – 30 (15 each) (Women:12k+, Men: 16k+)

4 – KB Plank Drag – 30 (15 each) (Women:12k+, Men: 16k+)

5 – KB 1-Arm Row – 30 (15 each) (Women:12k+, Men: 16k+)

6 – Jumping Jacks – 30 (Modify by taking the jump out)

7 – KB Romanian Deadlift – 30 (15 each) (Women:16k+, Men: 24k+)

8 – Burpees – 30 (Modify by elevating your hands)

9 – KB Halo – 30 (15 each direction)(Women:12k+, Men: 16k+)

10 – KB 2-Hand Swing – 30 (Women:16k+, Men: 24k+)

FINISHER – Complete 3 rounds of the following two moves. Take 10 seconds rest between moves, no rest between rounds.

1 – High Knees – 30 seconds (Modify with High Knee March)

2 – Wall Sit – 30 seconds

Losing weight isn’t easy for anyone! 

However, with our 28-day “Drop-a-Size” Kettlebell Challenge just around the corner, you can take the fast track towards achieving your fitness goals. 

Here are 7 tips to kick start your weight loss journey – and stay tuned, registration for the Challenge opens tomorrow:

1. Lift Kettlebells: Kettlebell workouts are highly effective at burning calories and building muscle. Incorporating kettlebell exercises into your routine can boost your metabolism and help you lose weight faster.
2. Focus on Protein: Consuming more protein can help you feel fuller for longer, reduce cravings, and prevent overeating. Aim to include lean protein sources in every meal, such as chicken, fish, tofu, or beans.
3. Increase Your Daily Step Count: Walking more can have a significant impact on your weight loss progress. Try to increase your daily step count by taking the stairs instead of the elevator, going for a walk during lunch breaks, or even walking in place during TV commercial breaks.
4. Drink More Water: Staying hydrated is crucial for overall health and weight loss. Drinking water before meals can help reduce hunger and calorie intake. Aim to drink at least 8-10 glasses of water a day.
5. Improve Your Sleep: Poor sleep habits can lead to weight gain and other health problems. Prioritize getting at least 7-8 hours of sleep per night and establish a consistent sleep schedule.
6. Eat Out Less: Eating out often can make it challenging to control portion sizes and food choices. Cook more meals at home, and pack healthy snacks and lunches to bring to work or school.
7. Eat More Veggies: Incorporating more vegetables into your diet can help you feel fuller, consume fewer calories, and improve your overall health. Try to include a variety of colorful vegetables in every meal.

By implementing these 7 tips into your daily routine, you can kickstart your weight loss journey and make progress towards achieving your fitness goals. And stay tuned, our 28-day Drop a Size KB Challenge registration opening tomorrow, March 7th, 2023!

– Forest Vance
ForestVanceTraining.com
LeesSummitPersonalTrainer.com
KettlebellBasics.net

When I ask men and women over 50 about their goals, I often hear the same story:

They want to keep doing what they love for as long as possible.

Traveling without any worries or keeping up with their kids and grandkids – these are just a few things that come to mind.

Thankfully, kettlebells are the perfect tool to help them reach their goals!

With a short 20 minute workout, you can target your core while also boosting strength, mobility, and flexibility – all at once!

And you don’t even need to head to the gym; simply grab a couple of kettlebells in your own home and get to work!

What’s more, you’ll burn fat while also doing some light cardio.

That sounds like an awesome plan if you ask me!

Try this sample workout, then go grab my complete Lifetime Kettlebell Fitness course here –>> Lifetime KB Fitness 2.0 – get Lean and Jacked after 50

-Forest Vance at KettlebellBasics.net

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20-min Strength / Mobility / Core KB Workout for Over 50

Complete the following exercises for the reps listed. Rest 20-30 seconds
between exercises, 60 seconds between rounds. Complete 3 rounds:

1 – Double KB Sumo Squat – 10 (Women:16k+, Men: 24k+)
Perform doubles with uneven weight, or with a single KB if no
matching pairs

2 – KB Floor Press – 10 (Women:12k+, Men: 20k+)
Sub single arm press if no matching pairs – 10/ea

3 – Single arm KB Rows – 12 per side

4 – 1-Leg Hip Thrusts -10/ea side

5 – KB 1-Arm Clean – 10/ea side (Women:16k+, Men: 24k+)

Try this sample workout, then go grab my complete Lifetime Kettlebell Fitness course here –>> Lifetime KB Fitness 2.0 – get Lean and Jacked after 50

I work with so many people in their 50s and beyond on their strength and health goals.

It’s really great to see!

However, something to keep in mind is that training at this age is a little different than when you were younger.

Knock-down-drag-out HIIT workouts, for example, are NOT what I typically recommend for over-50s. People don’t realize this, but these type of workouts can really mess with your ability to recover. It’s also important to have enough scheduled rest days and to balance work to all muscle groups for the day / week / month.

Another mistake that people make is not focusing on mobility. They do more traditional, bodybuilding-style workouts and exercises, and don’t do moves (like those we can do with kettlebells) that can work the whole body and take the muscles and joints through a full range of motion.

If you want a complete kettlebell plan designed for people aged 50+, check out Lifetime Kettlebell Fitness 2.0. I show you how you can improve your ability to do what you love, eliminate the pain of getting older, and feel up to 20 years younger!

It’s on sale this week at the link below:

-> Lifetime Kettlebell Fitness 2.0

Here’s to your strength and health in your 50s, 60s, 70s and beyond!

-Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Corrective Exercise Specalist
KettlebellBasics.net

I am so excited for Kettlebell Boot Camp Workouts 2023!

This is a full system of brand new, never-been-seen kettlebell boot camp workouts that you can use with your clients (or yourself) to eliminate boredom, deliver shocking results, and keep coming back for more!

This program is specifically designed for people who want to:

— Lose 20-30 pounds
— Gain strength and lean muscle
— Look / feel better
— Avoid injury

If this describes you (or your clients if you’re a fit pro), stay tuned! The full program goes on sale later this week. In the meantime, check out the free sample below:

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Kettlebell Boot Camp Workouts 2023 – Free Sample

Do 4 rounds for time (15 min time cap). Goal is to complete 4 rounds as fast as possible, if client finishes all rounds before 15 min cap, have client take a short break and then continue working until time is up.

Tier 1 (beginners)

• 5 Walkout / no push up
• 10 Kettlebell sumo deadlifts (recommended weight 16k W – 24k M)
• 10 Alternating reverse lunge per side
• 10 1 arm Kettlebell row per side (recommended weight 8-12k W / 16-20k M )
• 10 per side Mountain Climbers

Tier 2 (intermediate / advanced)

• 5 Walkout with push up
• 12 Two hand Kettlebell swings (recommended weight 16k W – 24k M)
• 10 Alternating reverse lunge per side
• 10 1 arm Kettlebell row per side (recommended weight 8-12k W – 16-20k M)
• 10 per side Mountain Climbers

*Full instructions on the workout “tiers”, recommended weights, big-picture programming, even our coaching system
and cues are all included in the full course!

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If your clients (or you) are having a hard time staying consistent; end up overdoing it and getting injured; or are even working hard and just not getting results, Kettlebell Boot Camp Workouts 2023 is for you!! Stay tuned, the program goes on sale later this week.

–Forest and the FVT Team at KettlebellBasics.net

Chippers are typically some kind of monumental, grinder of a workout where a series of movements are all linked together, one after another. The idea is to push the metabolic condition and mental limits, all in one session. It’s one of those workouts that you love to hate. You get to do a bunch of stuff, burn a ton of fat, and test your limits all in one session. What more could you ask for? 🙂

My kettlebell expert friend Funk Roberts hasy adapted these great workouts, and use many of the same principles, but make it so that you can do them at home with a couple of Kettlebells and your own bodyweight, in 20 or 30 minutes, three or four times per week.

Check out this sample I created in the style of the program, then go grab the full course here:

–>> KB HIIT Workout Bundle

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“Filthy Fifties” Strength Chipper – You will perform all the reps of each exercise before moving on to the next exercise. Rest as needed to maintain proper form. Record your time to track your progress:

1 – 1-Arm KB Rack Squat – 50 (25/ea side) (Women:16k+, Men: 24k+)
2 – 1-Arm KB Push Press – 50 (25/ea side) (Women:12k+, Men: 20k+)
3 – 1-Arm KB Hand to Hand Swing – 50 (25/ea side) (Women:16k+, Men: 24k+)
4 – Goblet Walking Lunges -50 (25/ea side) (Women:16k+, Men: 24k+)
5 – Side Plank with Reach Under -50 (25/ea side)

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Check out this sample I created in the style of the program, then go grab the full course here:

–>> KB HIIT Workout Bundle

-Forest and the FVT Team at KettlebellBasics.net