Wow, we made it through the first week of 2023! I'm so happy that we are all finally getting back into the swing of things. Even though it was a little hectic for me and my family, I feel good in a lot of ways being back to the regular routine.

I wanted to share what we covered in the KettlebellBasics newsletter over the last week in a "recap" email today, just in case you missed anything:

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"Interval Rucking" Low-Impact Cardio Workout

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:

-> Free EVACTEC Tactical Backpack Offer (just cover shipping)

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Isometrics Power Plan

Have you heard about the latest fitness trend? Isometric exercises are gaining popularity among celebrities and athletes worldwide for their ability to build strength and improve overall health.

These exercises, which were developed by a Buddhist monk in the 12th century, were later incorporated into martial arts like Kung Fu, Tai Chi, and Ki Gong.

If you're interested in incorporating isometric exercises into your fitness routine, check out the new 8-Week Isometrics Program at the link below:

-> Isometrics: The 8-Week Power Plan

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6-Week KB Fat Loss Challenge

I'm excited to start 2023 off strong with our first ever 20 Pounds in 6 Weeks Kettlebell Challenge.

This challenge is perfect for anyone who wants to lose up to 20 pounds in just 6 weeks!

You'll get access to the exact kettlebell workouts, personalized nutrition help, and accountability you need to succeed.

Plus, you'll get to attend a weekly live meeting with me where I can answer all your questions, discuss your progress and goals, etc.

If you're local to the Sacramento area, you can also attend our weekly live boot camp in person! 

If you're not local, don't worry... you can still participate via zoom.

For more information and to sign up, visit the page below:

->> 20 Pounds in 6 Weeks Kettlebell Challenge

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I hope the information I shared with you today that will help you with your 2023 kettlebell goals!

Have a great week and talk to you soon -

- Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net
ForestVanceTraining.com
LeesSummitPersonalTrainer.com