We specialize in kettlebells for fat loss in individuals aged 40 and up. Serving Lee’s Summit, MO and Offering Online Training Worldwide
YARD TIME GAINS – Progressive Bodyweight Ladder (Free Sample)
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If kettlebells vanished tomorrow… If I was locked up with no gear, no gym, and just a floor and a wall… This is the exact workout I’d do to build real muscle and maintain strength. Because muscle doesn’t come from equipment. It comes from how you train. If you want to actually build muscle with bodyweight, here’s what has to happen:
Here’s a full-body sample from Bodyweight Beast 2.0 — one that ramps up intensity, hits every major muscle group, and gets it done in under 45 minutes: # (sample workout) YARD TIME GAINS - Progressive Bodyweight Ladder Main Strength Work – 4 Progressive Rounds (Rest 60–90 sec between rounds) Round 1 – Activation / Movement Prep Incline push-ups x 8 Round 2 – Strength Focus Standard push-ups x 10 Round 3 – Intensity Increases Feet-elevated push-ups x 6–8 Round 4 – Burnout / High Tension Close-grip push-ups to failure Finisher – Core & Conditioning Ladder - 3 Rounds (Rest 60–90 sec between rounds) Round 1 Dead bugs x 10/side Round 2 Cross-body dead bugs x 12/side Round 3 Hollow rocks x 15 # This isn’t a random bodyweight burnout. It’s the same training logic I use in my kettlebell programs — just adapted for when bells aren’t an option. Want the full plan with warmups, progressions, recovery, and conditioning built in? Grab Bodyweight Beast 2.0 here. Keep training hard - -- Forest |
Forest Vance Training, Inc.
We specialize in kettlebells for fat loss in individuals aged 40 and up. Serving Lee’s Summit, MO and Offering Online Training Worldwide
Hey Reader - Over the last few years, I’ve worked with hundreds of people 40+ who are training hard but still dealing with things like: Lower back pain Limited range in squats or lunges Random stiffness that seems to show up overnight In most cases? Tight hips are at the root of it. And here’s the good news: You don’t need 30 minutes of yoga or a library of stretches. A simple 8–10 minute daily routine can help you start unlocking mobility, relieving pain, and even improving your strength and...
Most programs out there are just the same thing with a new name. This one’s different. Kettlebell Isometrics is about building real strength without beating up your joints. It uses old-school tension and total control. This kind of training helps you move better, recover faster, and stay strong for the long haul. Tactical 10-20-30 is where things get fun. It turns that strength into conditioning—fast, efficient kettlebell intervals that torch fat and build endurance in under 30 minutes....
Have you heard of 10-20-30 interval training? It’s the method we base our Tactical 10-20-30 Kettlebell Challenge around, which you can actually get for free this weekend when you order Kettlebell Isometrics. Learn more here: -> Tactical 10-20-30 Kettlebell Method: Free 4-Week Program The 10-20-30 interval training method is one of my favorite ways to train. It’s especially great for those in their 40s, 50s, 60s, and beyond — because it gives you all the benefits of interval training without...