Extreme Kettlebell Cardio Workout #14

by admin on August 12, 2015

Okay – ONE more sample kettlebell workout from the “FVT KB Boot Camp Workouts Mega-Bundle” for you to try …

This one is “beat the clock” – style … it’s tough but do-able at the beginning, but as things progress, it gets REALLY hard … give it a try and you’ll see what I mean! ;)


Extreme Kettlebell Cardio Workout #14

– 12 push ups
– 20 one arm KB swings (10 R / 10 L)
– 5 windmills/side
– 8 goblet lunges/side

This workout is done “beat-the-clock” style. So on the minute, every minute, you’ll start a set of a given exercise. Your rest period is the length of time between when you FINISH each exercise and the next 60 second interval starts.

For example – do 12 push ups. If it takes you 30 seconds, you get 30 seconds rest before you start the swings on the next 60 sec interval. If it takes you 10 seconds to do them, you get 50 seconds rest. If it takes you 45 seconds to do them, you get 15 seconds rest. Etc.

Do three to five rounds of the sequence total, using this same work-to-rest ratio.

Watch the video for this workout here:


Last chance to get 72 of my favorite kettlebell workouts at over 66% off:

=> The FVT Kettlebell Boot Camp Workouts Mega – Bundle

You’ll get a copy of my ’10×10 Kettlebell Solution’ program …

‘Extreme KB Cardio Conditioning’ …

‘Ultimate Kettlebell Challenge Workouts’ …

Full videos from my FVT Kettlebell Basics Workshop …

And several more courses and trainings that make this offer a must-have!

=> 72 Kettlebell Workouts (deal ends tonight)

If you are a fit pro, this is an awesome resource to add to your library.

Or if you’re a “workout junkie” who can’t get enough of new, fun, and exciting routines, I think you’ll find this mega – bundle equally useful.

But the sale we have going on it ENDS tonight at midnight - so pop over and grab your copy now!

=> Last Chance for the NEW and updated for 2015 KB Boot Camp Workouts Mega Bundle


Thanks, train hard, and talk soon -

- Forest Vance
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell Instructor


Single KB 20 Minute Circuit Workout

by admin on August 6, 2015

The first two days of every month, we do a Challenge Workout in all of our boot camp sessions at FVT.

These workouts are high intensity, strength-endurance style sessions that are scored in some way … and we repeat each Challenge several times throughout the year, so that folks can see how their fitness level is improving over time.

Check out this 20 minute circuit workout – it’s based off of this month’s FVT Boot Camp Challenge Workout, but tweaked slightly, so that you can do it in around 20 minutes, with just a single kettlebell.


- Forest


Single KB 20 Minute Circuit Workout

– 10 single arm KB swings / side
– 10 recline rows
– 5 KB presses / side
– 15 box jumps OR bench jumps OR squat jumps
– 12 walking lunges per side
– 7 burpees
– 15 push ups
– 7 hanging knee raises OR hollow rocks
– 30 jumping jacks

Do four rounds as fast as possible.


If you liked this workout, you’ll LOVE my “Kettlebell Boot Camp Workouts Mega-Bundle” … you’ll find my top kettlebell training programs, full video footage from my kettlebell basics workshop, and MUCH more … all at a BIG time discounted price.

But, if you want to take advantage of this special deal, you’ll have to act quick – the offer comes down after this week. Check it out and snag your copy at the link below:

=> KB Boot Camp Workouts mega bundle


Weird Tip to Fix Your KB Swing

by admin on August 5, 2015

Okay, this tip might seem a little “weird” …

But trust me, it’s HIGHLY effective for fixing your KB swing form!

Check it out:

Video Recap

I have a simple – but HIGHLY effective – tip to share with you today that will help you improve your form on the kettlebell swing.

One of the most common problems with the swing that we see is folks having trouble with what we call the hip hinging pattern.

What people end up doing instead, is something that resembles a squat and then a front raise with the KB … which is NOT the correct way to do the exercise.

So a great way to practice that hip hinging movement, and do it in sort of a natural way, is to do a couple of vertical jumps right before you do your swings.

The movement pattern, and what’s happening with the lower body, is going to be very similar to what happens during a swing.

The other benefit is that the vertical jump drill is going to get you really close to where you want to be in terms of proper foot stance for the exercise.

And there is a simple, but VERY effective, drill to help you improve your form on the kettlebell swing.

Try it before your next swing workout, and see the benefits right away!

- Forest Vance
Master of Science, Human Movement
Certified Level 2 Russian Kettlebell Instructor


PS - I have a “little black book” of my favorite kettlebell boot camp workouts – which I’m always adding to, tweaking, etc. – and 90% of the time, that’s where I pull my daily boot camp workouts from. This way, I don’t have to spend hours a day racking my brain for fresh and fun training ideas.

Of course, I have a plan and progression for my programming over time – but this method makes my life SO much easier.

Now, if you are a boot camp instructor – or, if you are just a boot camp workout enthusiast – you should be doing the same. It’s the only way to go!

Interestingly though, based on talks with dozens of friends and associates in the business – most people KNOW they should be keeping their own version of a “little black book” – but for whatever reason, DON’T.

So I’ve come up with a solution to this problem. I’ve put together dozens of my favorite kettlebell boot camp resources, for you to “steal” and use with your campers.

Check it out at the link below:

=> 72 Kettlebell Boot Camp Workouts


Kettlebell Swings for Fat Loss Workout

by admin on July 22, 2015

Kettlebell swings are AWESOME for fat loss.

They burn as many calories per minute as all-out sprinting, and they’ll boost your metabolism for hours after your workout.

I wanted to give you a sample “kettlebell swings for fat loss” workout to try, just to show you HOW powerful this exercise can be, WHEN you program it properly into your training.

And the best part is, you can do this one in about 20 minutes, with just one kettlebell.

Let’s rock!


Kettlebell Swings for Fat Loss Workout

- Begin your workout with a 3-5 minute dynamic warm up.

- Do two :30 holds of HardStyle planks, resting about :15 sec. between sets.

- Swings – do 5 sets of 20. Rest about :30 between sets.

Mix up the type of swings you do. You can do two hand, one hand, hand to hand, or double swings. This is a great way to mix up the workout, hit slightly different muscle groups and give your body a slightly different stimulus throughout the session.

- Next, do a body weight circuit of Push Ups, Pull Ups or Inverted Rows, and Step Ups or Lunges – you’ll do 2-3 rounds of 10-15 reps of each exercise.

Modify the body weight exercises as needed to challenge yourself JUST enough. So … if you’re just starting out, you might do knee push ups and inverted rows. If you’re advanced, you might do feet elevated push ups and standard pull ups. You can really make this workout as hard or as easy as you like.

- Finish off with a 3-5 minute static stretch of tight muscle groups ONLY.


And, there you have a very simple, but VERY effective, kettlebell swings for fat loss workout.

Enjoy! And talk soon -

Forest Vance, MS, RKC

PS - If you liked this workout, make sure to check out the Kettlebell Swings for Fat Loss special we have going this week – you’ll get the Kettlebell Basics Swing Manual, my Best Fat Loss Diet plan, the FVT Community Cookbook and more for one low price. Details here:

=> Kettlebell Swings for Fat Loss


Hey – hope your week is off to a great start!

I just finished up leading a couple of workouts at our gym this morning, and now I’m ready for an awesome, productive week.

To help you get the best possible start to YOUR week, I wanted to share a 20 Minute Kettlebell/Bodyweight Workout with you today.

You can do this one in about 20 minutes, and all you’ll need in terms of equipment is a couple of KBs and a pull up bar.

This training session also gives you an idea of what a single day workout from my coaching program might look like for someone who:

– wants to lose body fat and get into great condition
– wants to build some lean muscle
– has just a couple of kettlebells and a pull up bar available to train with
– has no major injuries or exercises they cannot do

Of course, I would include a full warm up with video demos … and each exercise would have video demos included … and you could ask me any questions you had about anything, or even send me a video of you doing an exercise to check your form …

And the whole point is that your workouts will be CUSTOMIZED … based YOUR goals, fitness level, physical condition, available equipment, etc … and it fits into an overall programming SCHEME to help you make continuous progress over time …

BUT the workout below is a basic sample.

If you’re interested in the FVT Online Coaching program, you can check out the details and submit your application here.

On to the workout – and have a great day!

- Forest


20 Minute Kettlebell/Bodyweight Workout

(start with)

10 walking lunges per leg … 4 sets total, add resistance by holding a kettlebell in the “goblet” position … work to use a bit more weight on each set until you’re really pushing it hard and using the most weight you can with perfect form on the last set.

Alternately, if you only have one or two kettlebells to work with, you can work up the number of reps you do on each set, using the same weight as resistance.

(rest for a minute or two, then move to)

15 two hand KB swings
6 KB presses per arm

4 sets of each total; alternate back and forth between exercises; rest for about 30 seconds between sets

(finish with)

2 burpee pull ups
2 shuttle sprints (place 2 cones or other markers about 10 yds apart; sprint from one cone to the other and back, that’s one rep)

4 burpee pull ups
4 shuttle sprints

6 burpee pull ups
6 shuttle sprints

4 burpee pull ups
4 shuttle sprints

2 burpee pull ups
2 shuttle sprints

… go “up and down the ladder”, and complete the ENTIRE sequence above as fast as possible!


Details on the FVT Elite Coaching program and submit your application here


5 Minute Kettlebell Clean and Press / Double Burpee Challenge Workout

July 8, 2015

Part of getting an “Invincible Body” is staying in top condition at all times, and being ready for any challenge that life throws at you. The way we accomplish this goal in the Invincible Body program is through short, high-intensity, kettlebell and bodyweight circuits like this one: ### 5 Minute Kettlebell Clean and Press / [...]

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The classic 5×5 workout. It’s simple, it’s to the point … and most importantly, it WORKS! The idea is simple. Pick a weight you can do for 5 sets of 5. If you complete all the sets and reps, then next time bump the weight up 5 or 10 pounds. This is cycled in a [...]

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Invincible Body Is LIVE!

May 31, 2015

Ok, my new “Invincible Body” program is LIVE! This is a program designed to help you gain strength, lose fat, perform better and feel great at ANY age. But, it’s only available at a discount for a limited time, so be sure to check it out ASAP if you’re interested: => Invincible Body Thanks – [...]

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21 Free KB Cardio Workouts + How to Get Tough as Nails

May 8, 2015

I am giving away a free copy of my full “Extreme Kettlebell Cardio Conditioning” program today. It includes 21 “extreme kettlebell cardio” workouts, like this one: ### Set your timer for sixty second intervals. Perform prescribed reps of exercise. Rest period is from the time the set is finished until timer goes off for the [...]

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