Quick and Effective: 20-Minute Kettlebell Workout for a Minimalist

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This morning, I had to make my workout quick because I have a busy week.

It was only 20 minutes, but it was TOUGH! I wanted to share it with you in case you wanted to try it.

If you liked this workout, keep an eye out for the KettlebellBasics Black Friday Sale 2.0. We’re adding to and expanding the sale we’ve had on all my top-selling products and courses.

All of my workouts are in this style, so you’ll be able to pick the program(s) that are the best fit for you.

Take a look:

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Quick and Effective: 20-Minute Kettlebell Workout for a Minimalist

SUPERSET 1

Double KB Front Squats – 5 sets of 10

*The first two sets are to warm you up for the last three sets where you’re really working. You should be using the right weight here, so you can hold your form of course, but it should be HARD. Guys, maybe you’re doing double 44’s, 53’s, or double 62’s…. ladies, maybe double 26’s or double 35’s.

— minimal rest, move directly to —

Pull Ups – 5 sets of max reps – 1

*”Max reps -1″ means that you do one rep LESS than as many as you could do in one all-out set. I take a similar approach here and ease into it on the first two sets, then go for it on the last three. If you can do 7 reps in one all-out set for example, do 6… etc.

SUPERSET 2

Double KB Floor Press – 5 sets of 10

*Same approach as the squats. The first two sets are warm-ups and getting you ready for the last three sets where you’re really doing work. If you’re using the right weight here, you should be able to hold your form of
course, but it should be HARD. Guys, maybe you’re doing double 44’s, 53’s, or double 62’s…. ladies, maybe double 26’s or double 35’s.

— minimal rest, move directly to —

KB – loaded walking lunges – 5 sets of 8 per side

*Hold the KBs at your sides; choose a weight that challenges you but that you can do all reps with using good form.

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That’s it! Keep the rest periods down and that workout should only take you 20 minutes.

How’d you do?

And if you liked this workout, stay tuned for the KettlebellBasics Black Friday Sale 2.0 … we’re adding to and expanding the sale on all my top-selling products and courses!

They’re all in this style, so you’ll be able to pick the program(s) that are the best fit for you.

-Forest and the FVT Team at KettlebellBasics.net

How Rucking With A Kettlebell Can Give You Incredible Cardio Workouts

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In today’s video, I show you how to do some kettlebell cardio in a way you probably never thought of!

*The backpack I use in the video is available for free at this link, just pay shipping: https://trk.knxtrk.com/SH56

I got turned on to the rucking thing a couple of years ago because I was looking for a way to get a workout similar to running without the impact.

In basic terms, rucking is just where you throw some weight in your backpack and go for a walk.

Here are a few additional tips:

– Walk fast and with a purpose. You want to get your heart rate up to around 50-70% of max.
– Not required, but try to see if you can find some uneven / hilly terrain to ruck.
– Start with 20 pounds or so, work up to 50+.
– Start with 30 mins, work up to 60+.

A kettlebell is actually a really great weight to use for this workout. Plus, you can take it out at some point during the workout, do some KB moves, do some bodyweight exercises, and then finish off by rucking back to where you started.

The backpack I am using in the video you can get free at this link, you just pay shipping: https://trk.knxtrk.com/SH56

I use mine all the time, for KB rucking workouts like the one I break down in today’s video, and much more!

To sum up, if you’re looking for an effective and challenging way to crank up your cardio routine, try this kettlebell ruck workout.

Forest and the FVT Team at KettlebellBasics.net

No Gym? No Excuse! 15-min KB / BW AMRAP Workout

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You can get a great workout in any location, with only one kettlebell and your bodyweight!

Try the workout below, then take advantage of the Kettlebell Basics “Whole Enchilada” deal available this week by CLICKING HERE NOW.

-Forest and the FVT Team at KettlebellBasics.net

No Gym? No Excuse! 15-min KB / BW AMRAP Workout

Perform as many rounds as possible (AMRAP) of the circuit below in 15 minutes:

1 – KB clean and press OR overhead lunge (bodyweight-only option) – 5 per side
2 – “In and Out” Push-ups – 12
3 – split squats – 8 per side
4 – 1 arm KB rows OR dead bug (bodyweight only option) – 12 per side
5 – burpees / modify as needed – 5

*Today’s workout is from this month’s 28-day KB/BW Fusion Challenge, and you can participate FREE when you grab the Kettlebell Basics Whole Enchilada! Click here to get started!

28-day Kettlebell Fusion – Free Sample EMOM Workout

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The kettlebell is a great tool for building strength and endurance. When combined with bodyweight exercises, it makes for a killer workout!

This 28-day kettlebell + bodyweight fusion workout will help you build strength, lose fat, and get in the best shape of your life. The workout is a mix of kettlebell exercises and bodyweight exercises, and can be done at home or at the gym.

So if you’re looking for a workout that will push you to your limits, this is it. Give it a try and see for yourself!

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28-day Kettlebell + Bodyweight Fusion – Free Sample EMOM Workout

Start the prescribed reps of each exercise at the start of the minute (EMOM). Your rest is from the time you complete the prescribed reps until the next minute starts. Do 4 rounds total:

1 – 15 KB swings OR 20 total body extensions
2 – 8 KB press per side OR 8 T plank rotations per side
3 – 8 burpees
4 – 12 one arm rows per side OR 8 single leg lying hip extensions per side

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If you liked this sample Kettlebell / Bodyweight Fusion workout, stay tuned! The 28-day Kettlebell / Bodyweight Fusion Challenge opens for sign ups tomorrow, November 14th!

This workout routine provides a ZERO equipment / bodyweight alternative for each kettlebell exercise so that you can stay on track, no matter what.

You’ll lose weight, get strong, and develop practical strength with the dynamic combination of kettlebells and your own bodyweight.

-Forest Vance @ KettlebellBasics.net

The One Simple Tip That Will Improve Your Kettlebell Turkish Get Up

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Now you can get a week of my “300” Spartan Kettlebell workouts FREE! – limited time only, click here now: https://bit.ly/300kb2free

When you’re doing kettlebell Turkish get-ups, do you make this mistake? Most people just try to grab the kettlebell from a lying position on their back to get it into the starting position. However, this puts the shoulder in a vulnerable position.

Instead, when you pick up the kettlebell to start a Turkish Get Up, roll to your side, use both hands, pull it to your body, roll to your back, and press it up safely to start.

There you have The One Simple Tip That Will Improve Your Kettlebell Turkish Get Up. Now you can get a week of my “300” Spartan Kettlebell workouts FREE! – limited time only, click here now: https://bit.ly/300kb2free

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

The Tense-Relax Stretching Method: An Informal Guide

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The Tense-Relax Method is a quick way to gain muscle flexibility. You alternate between tensing and relaxing muscles in a certain sequence. It’s one of the big things emphasized in the Hyperbolic Stretching program that helps you do the full splits in 28-30 days without a warm up.

I’ll give you a brief explanation of what’s going to happen in your body as you go through the stretching exercises – then go check out the full routine here:

1- First, get into your stretching posture and stretch as far as you can go.

What happens here is that the myotatic reflex takes over and makes the stretched muscle tense, so you can’t stretch any further.

But with the Hyperbolic Stretching method, you consciously tense the already stretched muscle… and then something called the reverse myotatic reflex happens. This means your neuromuscular system will let you stretch a little further.

2- After a few seconds, release the conscious tension and move about half an inch further into the stretch.

3- Then, tense the stretched muscle again consciously, and another reverse myotatic reflex will occur.

4- Once again, release the tension and move a bit further into the stretch.

5- Repeat one or two more times until you reach your maximum stretch.

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What you’re really doing with the tense-relax protocol is affecting and changing your neuromuscular memory system.

After a few weeks, your body will relearn and replace the old tension reflex with a reversed-tension reflex, making it possible to stretch all the way down to a full split.

The precise exercises you need to do, how to do them, how often, and much more is in the full program.

But hopefully today’s article gives you a better understanding of how the Tense-Relax Method works and why it’s so successful in producing quick results.

Click here to check out the Hyperbolic Stretching program now.

And all the best with your success!

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist
KettlebellBasics.net

28-day Flexibility Challenge: Sample Day

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I can’t live without my daily flexibility routine. It does wonders for improving movement, energy, workout performance, and so much more.

I’ve barely missed a morning stretch in the last 10 years, and I can tell you from experience – when I miss it, I feel it! I’ll feel stiffer, more sore, and like I’m more injury-prone during my workouts.

Here’s an example of what my daily flexibility series might look like… (this one is actually from the Hyperbolic Stretching 28-day Challenge where you’ll build up to doing the splits):

  • Standing straddle with alternating toe reach – 3x:10 per side
  • Lying piriformis stretch – 3x:10 per side
  • Standing forward fold “head to toe” stretch – 3x:20
  • Toe flex – 3x:10 per side
  • “Drop stance” hip flexor stretch – 3x:15 per side
  • Seated straddle split stretch – 3x:15 per side
  • Standing quad stretch – 3x:20 per side
  • Lying abdominal stretch – 3x:15

*For exercise breakdowns and demos, check out the full Hyperbolic Stretching 28-day Challenge course here.

Flexibility will help your kettlebell training, and in many other areas of life. Incorporate a daily stretching routine to see the best results in the shortest amount of time. I highly recommend the Hyperbolic Stretching 28-day Challenge. Click here to try it now.

To your continued success!

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

Hybrid KB Muscle – Free Sample Workout

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I just did a 25k trail race in Lawrence, KS this past Saturday and it was a total blast!

It’s safe to say my legs are feeling it today though 🙂

The best part is that with my “Hybrid KB Muscle” workouts, I can stay strong and muscular while STILL being able to do athletic things like run races and play pickup basketball, or whatever else I want to do.

When I used to train more like a bodybuilder, I never felt like those workouts did much for actual performance. I just looked better and got somewhat stronger.

But with Hybrid KB Muscle, I can do both!

And you can too.

The complete six-week program is available here:

-> Hybrid Kettlebell Muscle

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This is a sample workout, written in the style of the hybrid KB muscle program:

PART 1 –

— Barbell Front Squats – 5 reps @ 77% 1RM
— no rest
— Single Arm KB Rows – 12 reps per side
— rest for approx 60 seconds and repeat for four rounds total

PART 2 –

— Close / Tricep Push Ups – Max reps / stop 2 or 3 short of failure
— no rest
— KB Tactical Lunges – 8 reps per side
— rest for approx 60 seconds and repeat for four rounds total

PART 3 –

— KB Swings – two hand, one hand, or hand-to-hand, your choice! – 30 seconds on / 30 off / do 6 rounds total

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If you enjoyed this sample workout from Hybrid KB Muscle, you’ll love the 6-week training plan. This plan provides a comprehensive, step-by-step guide to help you successfully combine barbell and kettlebell training so that you can get lean, strong, and athletic, all at the same time. Learn more and order now at the link below:

-> Hybrid Kettlebell Muscle

– Forest Vance, MS
Master Kettlebell Trainer
Certified Barbell Instructor
KettlebellBasics.net

4-Minute Kettlebell Tabata Workout

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I have three new kettlebell and bodyweight tabata workouts for you to try.

*If you like today’s video, you can get my KettlebellBasics WODS – “Tabata Challenge” course FREE with your purchase of Hybrid Kettlebell Muscle! This offer is good for this week only. Details and order now at the link below:

-> https://forestvance.lpages.co/hybrid-kettlebell-muscle-2022-v2/

This workout style is based on one of the pioneer studies on HIIT training.

The great thing about this method is, with it, you can get a great workout in only four minutes time! All you need is a single kettlebell to do these sessions.

The way you do it is:

– 20 seconds of all-out intensity

– 10 seconds of rest

– Repeat for 8 intervals

Each of the sequences below can be an entire Tabata workout in themselves. Or, for a serious challenge, try them all in one session!

SEQUENCE ONE: One Hand Swings – Eight rounds of 20 seconds on – 10 seconds off. Do four rounds left / four rounds right; alternate hands each round.

SEQUENCE TWO: Squat to Overhead Press – Eight rounds of 20 seconds on – 10 seconds off. Do four rounds left / four rounds right; alternate hands each round.

SEQUENCE THREE: Burpees – Eight rounds of 20 seconds on – 10 seconds off.

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If you like today’s video, you can get my KettlebellBasics WODS – “Tabata Challenge” course FREE with your purchase of Hybrid Kettlebell Muscle! This offer is good for this week only. Details and order now at the link below:

-> https://forestvance.lpages.co/hybrid-kettlebell-muscle-2022-v2/

Cheers to your success! –

– Forest Vance – Master Trainer – Kettlebell Expert – KettlebellBasics.net

Week 4, Workout B: Hybrid Kettlebell Muscle ?

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Kettlebells are OUT OF THIS WORLD when it comes to achieving lean muscle, shedding fat, and total body conditioning! ?

However, they will only take you so far when it comes to building maximum strength and muscle.

“Hybrid Kettlebell Muscle” is a full six week program that uses a combination of barbells, kettlebells, and bodyweight exercises, and it’s what I recommend for people who are ready to take their GAINZ to the next level.

Here’s a sample workout from the program:

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Week 4, Workout B: Hybrid Kettlebell Muscle

1 – Deadlift – 3-4 sets of 5 @ 80% of one rep max

– 1 warm up set + 3 work sets total.
– Work up in weight each set.
– Rest 2-3 minutes between sets.
– Ex – your goal DL max for the end of the program is 300 pounds. Your goal is to WORK UP to an all-out set on set #4 of 240 pounds (80% of 300). You might go – 135×5; 185×5; 225×5; 240×5.
– Refer to “Strength Standards” PDF to set lifting goal (included in full program)

2 – Do 4 rounds of the following kettlebell complex PER SIDE. NO rest between movements; go thru the WHOLE SEQUENCE on one side before switching. Rest approx. 30 seconds between rounds.

Recommended weights = 8k/26lb to 12k/26lb – women, 16k/35lb to 20k/44lb – men.

– 5 1 arm KB swing
– 5 KB high pull
– 5 KB snatch
– 5 KB front squat
– 5 KB push press
– 5 burpees

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That’s just a sample – you’ll want to get the full program to see how it all fits together, and how to properly progress each workout over the six weeks. More info and order now at the link below:

-> Hybrid Kettlebell Muscle

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Barbell Instructor
Owner, FVT Boot Camp and Personal Training
Owner, FVT Publishing and Consulting
KettlebellBasics.net