I am looking for 7 more motivated individuals to join my Elite Kettlebell Coaching program.

If you are looking to make a SERIOUS body transformation using kettlebells as your training tool of choice (with some body weight exercise mixed in as well) …

If you have some KB training experience, but are looking to take it to the next level …

If you have no major injuries or limitations with your workouts …

And you can commit to working HARD – no whining! …

Get details on the program and submit your application using the link below:


Thanks for your interest! -

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


The CORE Kettlebell Network is LIVE!

by admin on February 22, 2017

2.22.17 UPDATE -

In my excitement to get this program out and to the world, we released it too early.

We are having some technical issues with delivery of the program that need to be addressed before we accept paying customers.

Registrations are currently CLOSED for the CORE Kettlebell Network.

Sorry for any inconvenience this may have caused.

- Forest and the FVT Team

You’re either:

1 – a serious kettlebell lifter


2 – a trainer or coach

And one of the biggest problems you face on an on-going basis is consistent, quality programming.

Sure – you can throw together a workout, do it yourself or with your clients, and feel tired when it’s done ..

But how does it fit into the big picture?

AND, how much time and energy does it take you to do it? And know if you’re REALLY doing it the best way you could be?

At a recent even I held in Sacramento for trainers and coaches, one individual told me he spends HOURS – every day! – writing workouts for his clients.

What if he could cut that down, and spend the time either working with additional clients (and making more money), and/or spending time with his family and friends, or just doing whatever else he wants to?

OR – if you’re a serious kettlebell fan, and are looking to take your kettlebell workouts to the next level – you’re probably just picking workouts for the day or week, and doing them. They feel tiring, and you feel like you’re making progress in the short term – but you’re eventually going to stop making progress (if you haven’t already), start incurring little injuries, and more.

Well – if high-quality, kettlebell-based, total body workouts designed to help you build lean muscle and lose bodyfat are what you’re after .. I now have you covered with the CORE Kettlebell Network (CKBN).

CKBN is my new program where I write all of your workouts for you. You get them delivered to you at the start of each week. Trainers can use the workouts with their clients. Serious lifters can do the workouts themselves.

And everyone in the program gets access to the CORE Kettlebell Network Private Facebook Group, where you can ask questions, get feedback on your training form, and so much more.

It’s as close as you get can get to being at FVT and training with me on an on-going basis – without actually being here :)

The program and group will evolve and improve over time as we build the member base and see what people want – and we will add elements to the program if / as needed.

But for now – the CORE of the program is the workouts and the coaching, and that’s the main focus.

Now the format of this program allows us to make it more affordable. The cost is $30 per month to start. A fraction of the cost of my other coaching programs. I’ve mentioned this recently – but my lifetime goal is to help 5 million people experience improved fitness and a better life through the power of fitness – and I think this is step in the direction of making this happen.

Here’s how it works moving forward:

1 – Click the link below and fill out the intake form – including your name, phone number, email address, fitness goals, and medical history

2 – On the next page, you’ll be taken to the payment form. Again, the cost for the program is $30 / month. Month-to-month, no long-term commitment.

3 – Immediately on signing up, you’ll get a confirmation email – and you’ll be IN! The program will be delivered via email on a weekly basis. The first workout will be delivered on Sunday, February 26th – and then every Sunday, every week, moving forward. There will also be a link to the private Facebook group where you can get access to me and the rest of the community for questions, coaching, and anything / everything else.


Look forward to working with you!

– Forest Vance
Master of Science, Human Movement
Master Kettlebell Instructor
Owner, FVT Boot Camp and Personal Training
Owner, FVT Publishing and Consulting



We are holding a CORE Kettlebell Workshop on Saturday, May 6th, 2017 @ FVT in Sacramento, CA.

I will be teaching my full CORE Kettlebell System – the top secret “playbook” we use to run our kettlebell – based program at FVT.

From the way we warm our clients up, to the exact workouts we take them through on a daily basis, to the monthly Challenge system we use to keep them motivated and coming back for more, to the special “finisher” sequences we use to end each workout – EVERYTHING will be covered in this workshop.

It’s designed both for fitness professionals who want to learn and implement the system with their clients, AND for serious kettlebell fans who want to take their training to the next level.

There will be study materials to work on leading up to the event, that you’ll get access to when you register ..

And there will also be testing at you’ll need to complete to pass ..

But make it through, and you will have completed a true one-of-a-kind experience!

PLUS – IF you complete the pre-event study materials, successfully make it through the day itself and pass the testing – you’ll be licenced to teach the CORE Kettlebell System.

More details coming soon – stay tuned.

For now, save the date on your calendar, and look forward to seeing you there! -

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

PS - I am going to limit total sign ups to 10 for this workshop. If you know you want to attend, please shoot me a message, and I will put you on the interest list so that you can be the first to know when we officially open registration.


According to Yahoo.com, Super Bowl Sunday marks the day that Americans chow the second-greatest amount of food – second only to Thanksgiving.

You could stay strong, and watch your friends and family eat all the foods you love, while you sit in the corner chewing on a stick of celery …

OR … you could do the UPDATED and ALL NEW version of my Super Bowl Mega-Calorie Burning Workout … and feel okay about enjoying some of the foods you love on the big day!!

*Side note – No Gym? No Excuse! was published not long after the end of my pro football career … the resistance training portion of today’s workout is from the program … if you pick up a copy and read the book, I think you’ll see the influence of the training I did as an athlete.


Forest Vance 1100 Calorie Super Bowl Workout 2.0

1 – 15 minute dynamic warm up – joint mobility, self myofascial release, dynamic stretching – check out this article if you need more details (approx 100 calories burned)

2 – Resistance Training (from No Gym? No Excuse!) (approx 400 calories burned) – The following pairs of exercises are to be done as circuits: do A1, go immediately to A2 without resting, rest for about 30 seconds, and repeat. Repeat this pattern for all three pairs:

A1. KB squat – three sets, 8 reps
A2. Inverted Row – three sets, 12 reps

B1. Push-up – three sets, 10 reps
B2. KB swing – three sets, 15 reps

C1. KB Press – three sets, 6 reps / side
C2. Lunge – three sets, 10 sets / side

3 – Run 5k – 3.2 miles – at a medium (6 mph) pace (approx 500 calories burned)

If you are not into running, you could also do about 35 minutes of medium-to-high intensity biking, swimming, rowing, etc.

4 – Finish with 15 minutes of stretching / core work / yoga poses / etc (approx 100 calories burned):

Carve out about 90 minutes tomorrow morning before the big game to do this workout, and you can feel a-okay about the extra kcals you consume later in the day ;)

May your favorite team win –

- Forest

PS - In case you missed it, my original flagship training system, No Gym? No Excuse!, is on sale this week. Get your copy at 70% off while it’s just $10:

=> Forest Vance 12 Week “No Excuses” Training System


Do This (sample BB/KB/BW workout inside)

by admin on January 26, 2017

One of the most common things I hear from people is that they want to “mix their workouts up”, and “keep them interesting”.

I totally get it. This is an awesome way to keep yourself motivated and engaged in your training program.

But you have to be very careful. Because if you just choose any old random workout each day, you are not going to make progress in the long run.

Certain muscles can get overworked and other underworked if you do this – which can lead to imbalances and injuries.

If you are random and not planned with your workout selection, you will not have the chance to work on specific movements and training techniques and make improvements on specific skills.

The best way to mix it up, while at the same time having some planning and continuity in your workouts, is by doing this:

1 – Keep your MAIN workouts the same, and follow a program that’s designed by a professional (unless you are one yourself … and even if you are, it’s still a good idea)
2 – Change up the “finishers” at the end of your training sessions, to give yourself a unique stimulus, and add variety

Here is an example. I led a small group workout at our facility yesterday. The main, “meat and potatoes” part of the workout looked like:

– Bench Press – 4 sets of 5, working up to approx 75-80% of 1RM
– 1 TGU + 5 C+P per side, 10 burpees, AMRAP in 10 mins

We will repeat this weekly for the next 4 weeks.

For a FINISHER, we could do a variety of things. We could choose from one of the routines below – included in the Funk Roberts Finishers bundle I mentioned yesterday:

– the Bodyweight Core Blaster #1 – (30 sec ea / 10 sec rest / 3 rounds) plank + side plank + reverse plank elbows


– the Commit to Submit BJJ Finisher (30 sec work / 10 sec rest / 3 rounds) – dive bomber + kick outs + bear crawls + hop overs + bunny hop sprawls

or so many other possible options.

Do you see how this all fits together?

Well I hope today’s short article has been helpful for you.

There are over three HUNDRED more finisher ideas like the two above in Funk’s Fitness Finisher Bundle package .. an incredible resource for both serious trainees and fitness professionals:

300+ Funk Roberts Fitness Finshers

Stick to the training format I outlined today for best results in the long run.

Train hard, talk soon -

- Forest


Press / Leg Raise Ladder Workout + Last Call for KB Strong

January 22, 2017

Imagine yourself, six weeks from today. You’re feeling stronger, and looking great. It’s March 5th – spring is almost here – and your winter layer is gone. You’re ready for swimsuit season a couple of months early! lol All of your friends will be asking how you did it? You’ll reply – Kettlebell Strong! You’ll [...]

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Kettlebell Success Story – Meet Mark!

January 21, 2017

Today, I want to introduce you to Mark. Mark is a successful kettlebell student of mine, and completed a six training program similar to Kettlebell Strong. He was training on his own prior to us working together, with some success … But as you’ll see in his success story below, it was the kettlebell training [...]

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KB STRONG – Week 1 (1.23.17)

January 19, 2017

The “Kettlebell Strong” 6 week Intensive starts Monday! # Your first task is to do the baseline fitness testing and report your results. We want to see where you are at – as well as give you a benchmark for improvement when we test at the end of the program! This is the standard fitness [...]

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Hybrid Kettlebell Cardio Workout

January 2, 2017

Happy New Year! Hope your 2017 is off to an amazing start I am getting ready to head to the gym this morning to lead a BIG group as we roll into our busiest time of the year – So thought it would be a good time to share another workout from the CORE Kettlebell [...]

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[video] Kettlebell Snatch Technique Hacks

December 31, 2016

++ Get the remaining 12 ‘Kettlebell Hacks’ videos when you order a copy of the CORE Kettlebell System => CKS (early bird access, special discounted pricing for the first 100 customers) ++ When it comes to building world class conditioning levels and torching fat FAST, the kettlebell snatch is one of the best exercises around. [...]

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