15 Min KB/Bodyweight AMRAP Circuit

by admin on December 14, 2019

AMRAP means “as many rounds as possible”, and is a perfect format for building intensity, conditioning, endurance and mental toughness into your workouts.

We use this format for a good chunk of the workouts in the CORE Kettlebell Challenge.

Here’s how it works:

You have a certain number of reps of each exercises to complete in every set before moving onto the next.

Once you have completed the prescribed number of exercises and reps of each, you go back to the start and begin again. That counts as one round.

The goal is to perform as many rounds as possible in the given time.

AMRAP workouts are very intense, and very time efficient.

They are also very scalable for different fitness levels, because you can take it a little slower if you are just getting back into things, or you can really push the pace if you want a harder workout.

Finally, they are great because you can integrate all kinds of different exercises, and structured properly, they can give you a perfect mix of strength and endurance-type training.

Ready for a sample workout using the AMRAP format?

Check it out:


15 Min KB/Bodyweight AMRAP Circuit
workout in the style of – the CORE Kettlebell Challenge

MAIN CIRCUIT – AMRAP in 15 minutes. Perform as many rounds of the following as possible in 15 minutes, resting as needed to maintain proper form:

1 – KB tempo Goblet Squat (3:1:3) – 10
2 – Paused Push-ups – 10 (Paused and hands elevated if beginner)
3 – KB Swing – 15
4 – Reverse lunges – add a kettlebell in suitcase position, holding KB on the same side as your moving leg – 8 per side
5 – Plank kick Through – 8 per side


Give that one a try, let me know how many rounds you can get in 15 minutes.

Also, be sure to check out my CORE Kettlebell Challenge program.

In 40 days, with just two kettlebells and about 20 minutes per workout, you’ll lose fat, improve performance, change your mind, and change your life:

=> the CORE Kettlebell Challenge

To your success! -

- Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor


Today I’m going to give you a sample workout from my new book, The CORE Kettlebell Challenge.

(The book will be officially available to order tomorrow, stay tuned!)

One thing I know you might be thinking: what makes the CORE Kettlebell Challenge different from all the other workout books out there? And why should I get it?

Glad you asked :)

I think there are several things that make it different and better. I will be touching on all of them over the next few days.

One of the big ones is that, these are workouts that you can just do with one or two Kettlebells, anytime, anyplace, in about 20 minutes.

And with three or four of these workouts per week, you’re going to get everything you need from a strength and cardio and total body fitness standpoint.

For a lot of folks who I know TIME is such a big obstacle when it comes to being consistent with workouts, this is huge.

Another big one. Instead of this being a Challenge where you are focusing on pounds or inches lost, it is performance-based.

So we do a self-test at the beginning, you do a similar test midway through the Challenge, and you do it again at the end.

You test things like KB swings, KB presses, push ups, etc.

This way, you can be working towards a goal, and see quantifiable progress made.

And, as a result, you end up losing pounds and inches, and getting overall stronger and in better shape.

So are you ready for a sample workout?!?

Let’s do this:


Kettlebell Challenge Workout #8: “Maximum Risk”

5 rounds, 30 seconds on, 15-second rest between moves, 1-minute rest between rounds:

– Kettlebell Squats (recommended weight = 8k women / 16k men)
– Plank Hold
– Lunges
– One-Arm Kettlebell Rows (15 seconds per side) (recommended weight = 8k women / 16k men)
– High Knees


Now this workout is one that is a bit more on the basic side. There are workouts like this in the book, and there are also ones that are more challenging. I wanted to share this one because, I think it’s great to start with, and it appeals to a wide range of fitness levels. You can do it if you’re more just getting back into things, but it’s also easy to scale up for folks that are already at a higher fitness level.

But just because it’s simple, does not mean it’s easy.

And it’s effective! With three to four sessions like this per week, you will be well on your way to the strongest, leanest, fittest version of yourself, in the next 40 days.

Stay tuned – book will be available to order tomorrow, Thursday, December 12th.

To your success! -

- Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor


Check out this sample workout from our upcoming 28-day Kettlebell EMOM Challenge!

[sample 28 Day Challenge KB workout] EMOM + RAT Strength Day

EMOM + RAT = Every Minute On the Minute + Remaining Amount of Time

EMOM = At the top of each minute you will complete the reps of the first exercise listed.
RAT = With whatever time is left in the minute you will perform the second exercise.

We give video demos and full explanations on all exercises and circuits when you sign up for the full program.

1 – KB Bottoms-up Goblet Squat – 8 + Pulse Squats, no KB

2 – KB Split Kneeling Clean – 5/ea + Kneeling KB French Press

3 – Push-ups – 10 (advanced do decline) + Push-up Hold

FINISHER – EMOM + RAT Circuit – You will complete 1 minute of each superset before starting over at #1.

1 – 1-Hand KB Swings – 10/ea + Jump Rope

2 – Kettlebell 1-arm High Pull – 8/ea + Stationary Sprints


If you have never signed up for one of our 28 day kettlebell challenges, you are in for a real treat. Here is why.

We are taking one of the most popular CrossFit training protocols – called EMOM, or every minute on the minute – and building a full 28 day program around it.

Some benefits of using the EMOM method include:

1 – We have movements that end up hitting all of your major muscle groups, so you’re getting a total-body workout.

2 – We get a good strength training stimulus as we can use relatively heavy weights with the 7-15 rep range we are working in. And, the rest periods end up being just long enough to get recovered to be able to keep using those heavier weights with good form.

3 – Our heart rate also gets elevated quite a bit for the entirety of the workouts, and so as a result we get some stimulus to the cardiovascular system as well.

However, we are removing some of the obstacles that make the CrossFit programming not as ideal for some people.

We’re making all the workouts short – 20 to 30 minutes – and able to be done at home with just a couple of Kettlebells and your own bodyweight.

This also makes the workouts easy on the joints in the spine and a little lower impact as to take a special consideration of the challenges that face a lot of us who are in the 40 age range and above.

But if you want to get in on this one, we need to sign it ASAP, because we start this coming Monday.

Details and reserve your spot at the link below:

=> 28-day Kettlebell EMOM Challenge (starts Monday)

See you on the “inside”!

- Forest Vance


“Muscle Confusion” is the idea that you need to change up your workouts, to somehow confuse your muscles, and make sure your body doesn’t adapt to doing the same thing.

Newsflash: “Muscle Confusion” is not a scientific term. It’s a marketing ploy. Your muscles don’t get confused. And your body doesn’t adapt to doing the same workout nearly as quickly as you might think it does.

What you need to focus on instead is something called progressive overload.

This principle IS backed by LOADS of research, and is a GREAT way to ensure you are progressing over the long-term.

(Check out the article linked below.)

Progressive overload could look like:

- Increasing the amount of weight you lift
- Changing the number of sets you perform
- Increasing the number of repetitions you do each set

And for best results, you want to do this in a planned, specific, systematic way.

My Hybrid Kettlebell Muscle course is a six week training plan that is specifically designed to help you do just this.

You’ll see and feel the improvements in your strength, condition, and overall fitness in just 42 days, following the principle of progressive overload.

NOT muscle confusion :)

Details and order now at the link below:

=> Hybrid Kettlebell Muscle

And here’s to your continued success!

- Forest Vance
Master of Science, Human Movement
Certified Personal Trainer

PS - Here is the link to the research article I mentioned in today’s post:



Sample HKS (Hybrid Kettlebell Muscle) Workout

by admin on November 6, 2019

Let’s get you going today with a sample workout from my Hybrid Kettlebell Muscle program.

This program is specifically created for you if:

- You want to really focus on getting strong
- You want to learn how to properly incorporate serious strength work with kettlebell training
- You want to get muscular, lean, and athletic, all at the same time
- You want a done-for-you 6 week program that can check all of these boxes

Get the full Hybrid Kettlebell Muscle program here (discount for 1st 100 customers, ending soon).

Okay, let’s get this thing going:


Sample HKS (Hybrid Kettlebell Muscle) Workout


Perform five reps of the back squat. (You could alternatively do a double KB front squat if you do not have access to a barbell).

*Recommended weights and video breakdowns included in the full program

BEGINNER LIFTERS – work on your form first and formost, don’t worry too much about weight just yet. GENERAL guideline – we typically load two bars when we do this movement w folks just starting out in our group classes @ FVT with 65 to 95 pounds (women) and 95 to 115 pounds (men). If you have a decent fitness base but little lifting experience, this is a good place to start.

INTERMEDIATE / ADVANCED LIFTERS – work up your weight for each of the first two sets; last two sets should be performed at ~75% 1RM.


Perform three rounds of the circuit below, moving quickly from one exercise to the next and resting as little as possible:

*Recommended weights and video breakdowns included in the full program

- One hand KB swing – 9 reps per side
- 11 walking goblet lunges (per leg)
- 7 plank-to-push up EACH SIDE


Each exercise in every HKS workout is chosen for a very specific reason – to move you towards your goal of getting stronger, leaner, and into top physical shape six weeks from now.

And it follows a specific progression … so each week builds on the last, and you are hitting very specific targets every time you work out, based on a percentage of your training goals for the end of the six weeks.

Can you say the same about the training plan you are currently on?

Learn more and get the full program at the link below (special discounted pricing for 1st 100 customers):

=> Hybrid Kettlebell Muscle

And here’s to your continued success!

– Forest Vance, MS
Master Kettlebell Trainer
Certified Barbell Instructor


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