Got a simple squat test for you to take today.

This will be a great indicator of your hip mobility, and ability to move well in general.

You can do this RIGHT NOW.

It will only take about 30 seconds.

The results will be super powerful.

So stop what you’re doing, and give it a try:


Simple Squat / Hip Mobility

1 – Start by standing in front of a wall, so that your chest is about 8-12 inches away.

2 – Do five simple body weight only squats.

3 – On the fifth and final rep, hold in the bottom position for a good 10 seconds.

Here’s a quick video on how to do the drill:


How’d it go?

Go through the checklist below, and see how you did. Answer each question yes or no:

Y/N – My weight wanted to shift to my toes as I lowered myself into the squat
Y/N – My body wanted to tip forward and my face felt like it was going to hit the wall
Y/N – My knees caved in
Y/N – My feet rotated out to be able to get the tops of my thighs below parallel
Y/N - I had to get my feet super wide to get the tops of my thighs below parallel
Y/N – I was not able to get the tops of my thighs below parallel

If you answered yes to at least one of the questions above, you need to work on your squats!

If you don’t, in the short term, you’re decreasing your performance, and making your workouts harder than they need to be.

If you don’t, in the long term, you are likely to get injured.

But the GOOD news is, you can do something to fix these issues!

One of the first places to start, especially for most dudes, is by working on your hip mobility.

Unlock Your Hip Flexors is a complete program that, with just a few minutes of work per day, will have you moving and performing better in no time.

You can access it at the link below:

=> Unlock Your Hip Flexors

To your success! -

- Forest Vance


6 Minute Bodyweight “AfterBurn”

by admin on November 14, 2018

We did this 6 minute bodyweight finisher at the end of a boot camp at FVT a couple of days ago.

It seems simple, but it’s tough!

You can tack it on to the end of any kettlebell workout for a little extra conditioning work, and to crank up the AFTERBURN effect – you’ll be burning more calories all day long!


6 Minute Bodyweight “AfterBurn”

Do As Many Reps As Possible of each move in 30 seconds. No rest between exercises or rounds; repeat full circuit three times non-stop:

– skater hops
– close push ups
– split squats (30 seconds per side)
– burpees


We are using bodyweight finishers like this one in our 21 Day Bodyweight Shred Challenge – happening NOW.

And, when you sign up for the Holiday GAINZ Challenge – starting the first week of December – the great news is, I am going to give you admission to the current 21 Day Bodyweight Shred Challenge, FREE.

Details and how to sign up at the link below:

To your success! -

- Forest Vance


[new video] Learn the Kettlebell Snatch

by admin on November 1, 2018

Today’s video was filmed at one of my recent Kettlebell Basics workshops.

In it, you will learn the basics of the snatch, in about 3 minutes!

First, watch the first 30 seconds of the video to see what the full movement looks like, to see what we are working towards:

Then, we are going to break the movement down into pieces / steps.

When you order Kettlebell GAINZ 2.0 this week, you’ll also get my 28 Day KB Body Revival workout FREE. Click here to get it now.

When you are first learning the exercise, start with a lighter kettlebell, and you can work the weight up from there.

We are going to start with one hand swings first, doing a few reps of those, making sure your form is dialed in there, getting your body warmed up a bit and ready to go.

The next step is what we call a “high” one hand swing. Instead of bringing the ‘bell to waist or chest level, as you would in the standard Russian swing, you bring it to about eye level. And, you are also going to turn your pinky towards the ground slightly at the top of the movement. Watch the video to see exactly what I’m talking about.

If you do nothing, you’ll wake up tomorrow, and you’ll be in the exact same place you are today. Or you can get started on Kettlebell GAINZ 2.0, and start building the best version of yourself, TODAY. Click here to get it now.

Now we’re going to do the same thing, but we are going to slightly pull the hand in to the body at the top of the move. You need to get the KB closer to your frame so that you can make your move for the snatch.

NOW – last step before we do the full movement! – I want you to clean the KB to the shoulder, and press it over your head. Then we are going to snatch from there. Flip the ‘bell out of the top of the move, pull it towards your body, land in the bottom position, then reverse the motion and snatch the KB to the top – keeping everything in mind we’ve worked on so far.

Once you get the feel for these “top-down” snatches, you can try the move from the standard starting position on the floor.

And viola! You just learned the kettlebell snatch :)

To your success!

- Forest Vance

PS - Like this video? Your next step is easy. Get started on my exciting new 6 week kettlebell training plan, Kettlebell GAINZ 2.0:

Your success depends on following a tested, proven workout like it!


15 min single KB blast

by admin on October 29, 2018

Rod writes:

“I squeeze my workouts in before work at 5am and they need to take around 15mins. I have been doing short sharp Kettlebell workouts for a while now and they work. I did your 16 min KB challenge workout you sent out not long ago. It was great and just the type of workout I need.”

Awesome Rod!

Thanks for the feedback.

We had a lot of other folks too in the recent survey we ran asking for the same thing.

So we are doing our best to keep the workouts like this coming!

Try this one on for size:


15 min single KB blast

USE A HEAVY BELL (20/24k women; 28/32k men)

- 12 two hand swings
- Alternating reverse lunges (no KB – bodyweight only) – 8 per side
- Clean OR cheat curl ‘bell to shoulder + rack carry, ~50yds per side
- 12 recline rows OR 8 1 arm KB rows per side
- 5 double burpees

DO 3 (beginner) to 5 (advanced) rounds for time


Enjoy :)

And let’s make it a great week!

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

PS - LOTS more workouts like these in the new-and-improved KETTLEBELL GAINZ 2.0, on sale this week:

Kettlebell GAINZ 2.0 – new and improved for 2018


Today’s article and workout is from Sarai White, coach at FVT Worldwide, and who you’ll be working with in Forever Strong – Elite Coaching for the 40+ Woman!


At this point, most of us have seen amazing examples of female athletes absolutely dominating. So it’s apparent that being a woman is not at all limiting, and that we can pretty much do anything we put our minds too.

However, there is one factor that seems to still be stuck in our heads: AGE.

There’s something about hitting the big 4-0, 5-0 and beyond that makes a lot of women feel like they can’t do all the things that younger women can do.

I hear it all the time when working with a new client “ I’m 45, 48, 53, ect, this body can’t do that anymore!”

These are the same women that with consistency and a mindset shift have gone on to crush their strength goals while working with me. They are deadlifting more weight, running faster, and being more athletic than they ever thought possible at “their age”.

The truth is, age is a factor, but not a limiting factor. What it is, is something that needs to be worked in and accounted for in the overall plan on how to hit your goals and beyond.

For instance, how you warm up and mobilize most likely needs a bit more attention. No doubt you have specific and unique ways in which your body moves or has trouble moving, that you should spend more time addressing in your warm-up.

The rate at which you progress moves may need to be shifted. Perhaps taking an extra round to break things down a bit more so that your muscles and joints can get warmed up and ready to move the way you want them to safely.

You also will perform your best if you give attention to your recovery between sessions. Things like stretching, foam rolling, fascia work or even a weekly yoga class.

Here is an example:

Kettlebell Workout for Women Over 40


3 rounds of:

Cardio move that works for your body (jumping jacks, high knees, jump rope) – 50 seconds
Slow spiderman crawl -8/ea side
Down dog to Childs pose -5
Instep taps – 8/ea side


This workout is made up of combo moves. It’s not unusual for them to feel awkward in the beginning even if you are already training with KB’s.

A good way to progress this workout, is to do all of the moves separately to make sure that you have a solid foundation before combining them into these fast paced combos.

It might look something like this:

(round one)

KB snatch – 5/ea
Reverse lunge – 5/ea
Basic 2-hand KB Swing – 10 reps
KB Floor press – 5 then into Turkish sit up 5, repeat on other side
1-arm RDL – 5/ea
1-arm KB Bent over row

(round two)

If you are feeling comfortable with all the moves start to combine them. You can jump right into combining all the moves, or still leave separate any moves that might need a bit more technique refinement:

Kettlebell Snatch to lunge 6/ea
Lateral walking KB Swing 8/ea
KB floor press to Turkish Sit-up 8/ea
KB 1-arm RDL to bent over Row 8/ea

Complete 4 Rounds AFAP (as fast as possible), resting as needed to maintain proper form.


When you are done, you can do the same moves in the warmup, minus the cardio move, as a great post-workout stretch. It would also be beneficial to spend just 3 minutes foam rolling all the major muscle groups.

Watch the video that shows you how to do the workout HERE =>


Once all of this is dialed in, there is no limit to what your body can do. I have seen this over and over again as I’ve worked with thousands of women in the last 11 years.

Don’t even let anyone, including yourself, tell you that you can’t do something just because of the number of years you’ve lived on this earth. Get after it!

- Sarai White

PS - I’d love to work with you to develop a 100% customized plan for YOU. Details on “Forever Strong – Elite Coaching for the 40+ Woman” at the link below:

Forever Strong – Elite Coaching for the 40+ Woman


16 Min Single KB Challenge Complex

October 21, 2018

Had such a fun time today at the 1 Year Anniversary Party for our Pocket / Greenhaven studio location! And I want to let you in on a little secret, that not many people know about. I have a library of around 20 of my all-time favorite training resources that I refer back to time [...]

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[KB STRONG] sample workout – week 1, day 1

September 27, 2018

So you want to get STRONG! But traditional weight lifting has taken a toll on your body. What used to be occasional tweaks that you could work through, are turning into more frequent injuries that stop you dead in your tracks … … and you’re looking for a solution. The KETTLEBELL STRONG – 6 week [...]

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“Kettlebell Strong” – 6 Week Intensive

September 25, 2018

January of 2019 will officially be TEN YEARS of FVT! Over that time, like any businesses, we’ve had ups and downs, successes and failures … but overall, we’re doing well. In 2018, we are on track for our best year yet. We are still helping people locally and around the world to change their lives [...]

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“KB / BW MetCon Mash Up” [sample workout, OCR Domination, week 6 - day 1]

September 20, 2018

Team FVT is 9 days away from our biggest Obstacle Course Race of the year! We have been training HARD since early February … have completed two races as practice and preparation … and now we take on 12-14 miles and 30-35 obstacles, starting at a surface elevation of 6,224 feet, and working upwards of 9,000. [...]

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12 Minute “Cardio-Core” Kettlebell AMRAP Workout

September 14, 2018

Is TIME a major obstacle keeping you from reaching your fitness goals? Kettlebell workouts that you can do any time, any place – like the one I’m sharing with you today – are your solution: 12 Minute “Cardio-Core” Kettlebell AMRAP Workout Get as many rounds as you can in 12 minutes of the circuit below: [...]

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