If you’re looking for a great way to torch body fat, build new lean muscle, improve your cardio, and more, you’re going to love my new Kettlebell Isometrics course. This course is packed with everything you need to know to get amazing results.
We’re going to add the stabilization and recovery-enhancing benefits of isometrics with your beloved KBs, and we’re doing it in a totally new and different way that you’ve never seen before. I’m pretty sure there is nothing like it out there on the market, anywhere else.
Try this circuit below – this is part of one of the workouts from the program. You could do it as a finisher to really blast your legs at the end of a session, or even as a stand-alone workout to torch your lower body in a short amount of time:
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7-min Kettlebell Isometrics Workout (free sample)
Do as many rounds as you can of the circuit below in 7 minutes:
— 5 KB goblet step ups OR alternating KB goblet lunges (recommended weight = 12/16k men – 8/12k women) — 10 squat jumps — 15 two hand KB swings (recommended weight = 20/24k men – 12/16k women) — :30 ISO – low squat holds
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This Kettlebell Isometrics workout was just a taste of what’s to come. The full course goes on sale later this week, so stay tuned!
But, a lot of commercial protein bars are loaded with sugar, and they can be pretty pricey.
That’s why I wanted to share this homemade protein bars recipe with you!
It’s one of my favorites, and it’s a perfect grab-and-go snack for after your workout or any time. These bars have all the good stuff and none of the bad. Plus, they cost less than 50 cents per bar to make!
— Mix together the protein powder, oatmeal, peanut butter, honey and milk.
— Form into 5 bars and then roll in the crushed peanuts to finish.
— Place in the fridge for about 30 mins
Nutritional Facts
(Per Serving – 1 Bar)
— Calories: 452
— Protein: 50g
— Carbohydrates: 36g
— Fat: 12g
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Since the end of 2006, when I started working full time in the fitness industry, I have had conversations with clients most every working day who are looking to lose fat.
I can’t tell you how many times people are pretty dialed in with their kettlebell workouts, but they are just not getting the fat loss results, and they can’t figure out why.
It’s a nutrition program that’s based around meals that you’re going to actually like to eat.
There are over 200 recipes that you can pick from!…
Here are a few of my personal favorites:
— Vanilla Cream Oatmeal — High Protein Pancakes — Classic Denver Omelette — Grilled Turkey Club — Grilled Tex Mex Chicken — Beef Teriyaki — 15 Quick n Easy Tuna Recipes
Following these simple and delicious recipes make it easy to lose fat and maintain your lean physique, in a way that is sustainable for your lifestyle.
If your hips are anything like mine, they’re always tight. I’m not sure if it’s from heavy lifting, running, or just sitting at a desk all day, but whatever the reason, I definitely feel it when I don’t stay on top of my flexibility and mobility.
The “couch stretch” is a great stretch for tight hips, and the best part is that you can do it while you’re watching your favorite TV show!
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THE COUCH STRETCH
– Start by standing in front of a couch or chair – Put your back foot on the couch and keep your front leg on the ground – Drop your back knee to the floor – Point the back toe – Squeeze your glutes, and the glute of the up leg in particular, to stabilize your lower back and correctly position the hip joint – With the butt squeezed, dril the front of the hip towards the ground – Work on this daily for at least 60 seconds per side
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If you want to improve your hip flexors, try doing the Couch Stretch every day for a week. Just 60 seconds each leg, each day. You’ll probably notice a difference after a week of doing this. But if you still feel like your hip flexors are too tight, you might need to do more than just this stretch. If you are looking for a full routine to help with your tight hip flexors, I also recommend you check out:
– Forest Vance Kettlebell Expert Over 40 Training Specialist KettlebellBasics.net
PS – If you spend a lot of time sitting, you’re probably familiar with tight hips. This is because your body tends to adapt to the postures and movement patterns that you do most often.
Tight hips can be a real problem, causing joint pain, bad posture, reduced workout performance, and more.
To help loosen up tight hips, people often try static stretches, rolling around with a tennis ball, or other methods. But these methods don’t usually work very well and can even make the problem worse.
The best way to loosen up the hips is to attack the muscle from a variety of angles using different exercises and stretching techniques. This allows you to “unpack” the muscle in the right way. Some of these techniques include:
PNF stretching
Dynamic stretching
3-dimensional core stability exercises
Mobility exercises
Fascia stretching
Muscle activation movements
The last thing you need to do is figure out how to combine all of these methods effectively. Fortunately, I have the perfect solution for you. Just follow the Hip Mobility routine linked below and you’ll be feeling better in no time. It’s a practical, easy-to-follow program that will help you release your hip flexors for more strength, better health, and all-day energy. You can get all the details and start right away at the link below:
First, I did two rounds of this bodyweight circuit at about 50% speed to warm up:
— jumping jacks — prisoner squats — push ups — bent over DB rows
Then, I did 5 sets of 5 reps on the trap bar deadlift for total body strength, doing some dynamic stretching moves in between each set focusing on the muscles I was using during the lift, increasing weight on each set and working up to a final set of 5 reps at 315 pounds.
To finish strong, I did as many rounds as I could of this Cardio / Fat Shred Double Kettlebell circuit in 15 minutes:
I wanted to share this workout with you because it’s similar to the workouts in our “300” KB Challenge that’s starting today (minus the trap bar deadlifts). This workout includes a warm-up, main part, and stretch/cool-down so you can work on your mobility and flexibility, core, cardio, and strength all in one short and effective workout!
If you want to join the challenge, we still have a few spots left, but you’ll need to sign up now as today is the official start date. Click the link below to sign up:
The 300 Spartan Kettlebell Challenge is a program that will help you not only get in the best shape of your life, but also learn how to tap into your inner strength and power.
In as little as 3-4, 20-30 minute workouts per week, you can achieve the body and mindset of a Spartan warrior!
We do the “benchmark workout” below at the beginning and again at the end of the 28 days to measure our progress – check it out:
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“300” – KB Challenge – BENCHMARK WORKOUT
Complete five rounds as fast as possible:
1 – KB Snatch to Rack Squat – 10 each side (Women:12k+,Men: 20k+) 2 – Push-ups – 20 3 – Rear Lunge to 1-arm Press – 10 each side (Women:12k+,Men: 20k+) 4 – Half Burpee to Gorilla Row – 10 each side (Women:16k+,Men: 24k+) 5 – KB Plank Drag – 10 each side (Women:12k+,Men: 20k+)
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I know that you are capable of so much more than you currently believe. And I want to help you unleash that potential. Sign up for the upcoming “300” Kettlebell Challenge 3.0 today at the link below – and hurry, we start Monday, January 16th!
Add this 300-rep EMOM Kettlebell Finisher to the end of your next workout and FEEL THE BURN!
*Like this workout? Stay tuned, registration for our NEW 28-day “300” Spartan Challenge opens later this week!
300-rep EMOM Kettlebell Finisher
Do the following circuit 3 times, resting for 1 minute between circuits. Perform the prescribed number of reps at the top of each minute. Rest is from the time the set is complete until the next minute starts:
I’ve had a lot of people request quick workouts that can be done in around 20 minutes. Kettlebells are the perfect tool for this. With a kettlebell or two and your own bodyweight, you can get a full body strength AND cardio workout in about 20 minutes. We can even work in some core and mobility while we’re at it!
Less talk, more action – let’s get right into today’s new 20-minute 300-rep KB Challenge:
Today’s workout was just a taste of what’s to come in our upcoming 28-day “300” Kettlebell Challenge 3.0. This is a NEW and IMPROVED version of our most popular program. Registration opens tomorrow, so don’t miss out!!
Wow – can you believe it’s already 6 days into 2023?
It’s starting to feel like the New Year is really getting underway. I hope yours is off to a great start!
I know mine is already pretty hectic. We’re opening a new studio space here in KC, plus I’m still running my business in Sacramento, CA, and all the online stuff we do… But thankfully, the weekend is almost here!
When I’m short on time, I sometimes have to do a shorter workout at home. But that’s okay – I know I can still get a good workout in even if I’m not at the gym.
Kettlebells are an obvious option, but I also like to incorporate bodyweight work into my routine!
It blends together high-intensity interval training (HIIT) with calisthenics for a challenging and fun workout that can be done anywhere, with no equipment needed.
The best part is that you can tailor the workout to your own fitness level, making it perfect for beginners or experienced athletes alike.
Give this Cardioflow a try today – your body will thank you:
This article provides a full bodyweight workout that you can do anywhere, called Ninja Cardioflow. The workout is designed to give you a great cardio workout and to help improve your balance and coordination. To get the full Ninja Cardioflow workout program, visit the link below:
– the 28 Day Ninja Cardioflow program (check out a sample workout here) – when these neurologically challenging movements are performed circuit-style — as in Ninja Cardio — they’ll give you a hell of a workout and burn a boatload of calories in a very short time – Fighting Flexibility – video training on how to get your body moving like a Ninja – Stick Mobility – if you want more flexible wrists, if too much computer time has you seizing up, get yourself a broomstick and try these drills – Beyond Push Ups – follow the progression as outlined in the video to explore a wide variety of pushup variations – Beyond Sit Ups – follow the progression as outlined in the video to explore a wide variety of situp variations – Ankle Strength – 26 minute video tutorial, sets out to restore the full, healthy range of motion of the ankles
I have reviewed the program, it gets my stamp of approval.
In yesterday’s post, I talked about how I use kettlebell rucks to get my cardio in. Today, I wanted to share a go-to rucking workout that’s perfect to do on your “off” days or in between kettlebell workouts.
Rucking is a great addition to your kettlebell routine and is an excellent way to get your cardiovascular exercise in. The recommended amount of cardiovascular exercise per week is 150+ minutes, so I recommend a combination of kettlebell work and routines like the one I’m sharing with you today.
This workout is best attempted after you can comfortably maintain a 2-4 mile pace with 10%-20% of your bodyweight on your back. If you’re ready to kick up the intensity a notch, give this workout a try!
INTERVAL RUCKING
— This workout consists of 10 minutes of hard rucking followed by 10 minutes of easy rucking. — On the “easy” intervals, you should cruise at about 20-min mile pace — On the “hard” intervals, you should push the pace and see if you can keep to a 15-min mile or quicker — You can progress by adding weight and/or time and/or longer hard intervals and/or shorter easy intervals — Pick only one method to increase difficulty each time you progress!
Give this workout a try, and if you need a backpack, check the one linked below out, I recommend it:
