Question:

If I went through YOUR current (or past) kettlebell routine, could you tell me the WHY behind how it’s put together?

For example, could you answer:

– Why (or why not) each exercise is included?
– Why you are doing the specific amount of sets / reps chosen for each move?
– Why each muscle group / movement pattern is getting the amount of total work / volume that it is each week?

If you don’t have a good answer to these questions, it’s not your fault… but I also think this is why my personalized 
kettlebell workout program shines:

-> https://forestvance.lpages.co/kettlebell-workouts-for-men-and-women-over-40/

Just imagine how much faster progress you could make if I designed a workout plan specifically for you, and you started really paying attention to this kind of detail!

Here’s an example:

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Alan’s Kettlebell Complex: Sample Personalized Workout

CLIENT NAME – Alan

AGE – 54

GOALS – Improve kettlebell form / technique; gain strength; lose 18 pounds over next 12 weeks

CURRENT FITNESS PROGRAM – Kettlebell workouts from my “300” KB Challenge program 2-3x per week

PAST WORKOUT HISTORY – Has done several half marathons, weightlifting / bodybulding

INJURIES / LIMITATIONS – Knee issue that prevents high volume / load on heavy knee bending moves like lunges

SAMPLE – KB COMPLEX (this is just one section of a single workout! – Alan’s complete program is FAR more detailed and extensive):

Perform three rounds of the complex below. Rest approx 90 seconds between rounds:

*We’re keeping the rep range moderate (5-10 per exercise) so that we can both preserve / improve muscle strength, while at the same time training at a high enough volume to burn maximum calories

– Snatch x 5 per side (Alan is fairly well versed in kettlebell form, and we’re trying to improve lower body explosiveness and conditioning… also, we put the most difficult / complex KB move at the TOP of the circuit so that we’re fresh and can use the best possible form)
– Clean & Press x 5 per side (here we are simply working on overhead pressing strength, keeping the reps lower so that we can use a reasonably heavy weight)
– 1-Arm Swing x 5 per side (working the hip hinge pattern and also the core with the anti-rotational aspect of one-arm swings)
– Goblet Squat x 5 (working the lower body squat pattern, but keeping the reps fairly low to go easy on Alan’s knee)
– Row x 5 per side (working the upper body pulling pattern that is often neglected but such a key part of balanced development)

–

We’re still looking for a few more people to join my personalized KB workout program, but we’re down to the last couple of open spots!

Click the link below, watch the video, fill out the interest form, and we’ll get back to you ASAP:

-> https://forestvance.lpages.co/kettlebell-workouts-for-men-and-women-over-40/

– Forest Vance, Owner, FVT Personal Training

Kettlebell workouts are becoming more and more popular, and for good reason. They are an incredibly efficient way to work out your entire body in a short amount of time. Plus, they are really fun!

If you are thinking about starting a kettlebell workout routine, here are 4 beginner-friendly exercises to get you started:

*If you’d like my personal help with learning how to use kettlebells safely and effectively, click the link below, put the words “KB JUMP START” in the subject line and I’ll send you more info on our Beginner Kettlebell Jump Start program -> https://www.forestvancetraining.com/contact

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Top 4 Kettlebell Exercises for Beginners

1 – The KB Squat

Holding the KB by the horns with both hands, perform a squat. Keep the chest up and shoulders down and back! And remember to sit back – and keep the knees behind the toes.

2 – The KB 1/2 Turkish Get Up

Start lying on the floor with the KB at shoulder level. Pull it into the body, roll over to your back, and press the weight in front of your chest, kind of like you’re doing a dumbell bench press.

‘Punch’ the weight up towards the ceiling while pivoting on the opposite elbow. The same leg as arm is up and should be bent at this point with the heel planted on the ground. Come up until the arm on the ground is straight, and then simply reverse the movement. That’s one rep.

3 – The KB Sumo Deadlift

A great exercise for the legs, hips, core, and back. It’s also key to learn this one before moving on to the swing.

With the kettlebell between your feet, start the movement by pulling the hips back. Imagine there is a wall behind you and you’re tapping it with your hips.

You should feel a nice stretch in the back of the legs at the bottom of the movement. Grab the KB with both hands and stand up with it. That’s one rep.

4 – The KB Swing

The beginning of this movement should be nearly identical to the Sumo Deadlift. Now, instead of simply picking the weight up, snap the hips (like you’re jumping) and let the kettlebell swing up to about chest level.

This is a totally lower body – driven movement. If you’re doing it right, you should feel the hams ‘load up’ at the bottom of the move, and the weight should float for second at the top.

Keep the arms relaxed and the shoulders down and back!

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This article provides a list of beginner kettlebell exercises. If you are new to kettlebells, start with these exercises. They will help you get comfortable with the weight and learn the basic movements. Once you have mastered these exercises, you can move on to more challenging ones.

If you’d like my personal help with learning how to use kettlebells safely and effectively, click the link below, put the words “KB JUMP START” in the subject line and I’ll send you more info on our Beginner Kettlebell Jump Start program -> https://www.forestvancetraining.com/contact

-Forest and the FVT Team at ForestVanceTraining.com