Wow, we did a really killer finisher at the end of our workout this morning at FVT.

You’ll need a partner for this one, and a snatch – size kettlebell.

(Or, if you’re working by yourself, just set your timer, and rest an equal amount of time that it takes you to complete a round)

Snatch / Burp / Squat KB Finisher

Set your timer for 15 minutes. Partner one does the circuit; partner two rests. Partner two does the circuit, partner one rests.

How many rounds can you get?!? (my guys got 5 each)

- 3 KB snatches (per side)
- 6 burpees
- 9 KB goblet squats

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At the end of our workout, we also did the following sequence from my new REGENERATE program – to help improve our flexibility / mobility, and enhance recovery for the specific muscles we hit during the session:

REGENERATE Hinge Sequence (version 2)

- Pigeon Pose (60 seconds per side)
- Downward Facing Dog
- Upward Facing Dog

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Give that finisher and / or REGENERATE sequence a try, and let us know how you do!

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist

PS – If you liked today’s workouts, I also recommend you check this out.

REGENERATE is a simple recovery program, designed specifically for lifters and athletes.

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

Simple recovery for lifters and athletes

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[new vid] Hollow Hold Progression

by admin on November 16, 2017

Many people make the mistake of attempting exercises that are too advanced, without first establishing a proper base of core strength.

For most adults, building this foundation – as well as re-gaining lost mobility and flexibility – is the key to improved performance, moving better, reducing pain and feeling great!

One fantastic drill that will help you with core strength-endurance, learning how to shape your body as a single unit, improving your posture, and MUCH more, is the hollow hold.

In today’s video, we cover some simple progressions to help you learn the drill, and work up to some more advanced / different variations of it.

Hope it helps!

- The FVT Team

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For strengthening your core and re-gaining lost mobility / flexibility, I also recommend you check this out:

http://forestvance.com/regenerate

REGENERATE is a simple recovery program, designed specifically for lifters and athletes.

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

Simple recovery for lifters and athletes:

http://forestvance.com/regenerate

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Best Stretch for Tight Hips?

by admin on November 11, 2017

Kettlebell lifting, and other hard training, can lead to tight hips.

Spend the day sitting, and the problem quickly becomes worse.

Enter the “Couch Stretch”.

Dr. Kelly Starrett invented – or at least recently popularized – this awesome move.

It’s one of the best stretches for tight hips.

And maybe the best part – you can get it done while you’re watching your favorite TV show! :)

THE COUCH STRETCH

– Start by standing in front of a couch
– Put your back knee on the couch and keep your front leg on the ground
– Put your back foot up against the back of the couch
– Point the back toe
– Squeeze your glutes, and the glute of the up leg in particular, to stabilize your lower back and correctly position the hip joint
– With the butt squeezed, dril the front of the hip towards the ground
– Work on this daily for at least 60 seconds per side

Try doing the Couch Stretch daily for a week – 60 seconds each leg, each day – and pay attention to the change you can create.

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist

PS – For tight hips, I also recommend you check this out.

REGENERATE is a simple recovery program, designed specifically for lifters and athletes.

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

Simple recovery for lifters and athletes

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If you are like me, you like to train hard. You push yourself to your limit, on a regular basis.

But because of this, you also get sore, and even end up with tweaks and injuries from time to time.

These nagging aches and pains and injuries get in the way of your workouts, and your life.

The solution that I have come up with personally, for my training clients, and now that I am codifying into a program, I am calling:

REGENERATE – Simple Recovery for Lifters and Athletes

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

I am putting the finishing touches on the program, and it will be available later this week.

In the meantime, here is a sample:

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REGENERATE – Simple Recovery for Lifters and Athletes – Sequence 1

Do this sequence either immediately after, OR within 48 hours of, a big HIP HINGING day (lots of KB swings, deadlifts, etc).

Hold each stretch / pose for 60 seconds:

- Pigeon (60 seconds per side) – https://www.youtube.com/results?search_query=pigeon+pose
- Doorway Hamstring Stretch (60 seconds per side) – https://www.youtube.com/results?search_query=doorway+hamstring+stretch
- Seated Spinal Twist (60 seconds per side) – https://www.youtube.com/results?search_query=seated+spinal+twist+pose

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REGENERATE – Simple Recovery for Lifters and Athletes – Sequence 1 is specifically engineered to hit your hamstrings and hips – muscles you hit hard during that KB swing, or deadlift workout.

The full REGENERATE – Simple Recovery for Lifters and Athletes program is a series of sequences like these, designed help you recover from specific workouts. For example, there are sequences to help you recover from:

- A big pull up day
- Running
- Jump rope
- A big overhead pressing day

And more.

If you are like me, the reality of the situtaion is that you know you NEED to do more work on this stuff, but you don’t have a ton of time to dedicate to it. So that’s why these sequences only take 3 to 6 minutes to do.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

This is a revolutionary program, and I firmly believe that every person reading this message needs it, and should get it. So stay tuned – it will be available very soon.

- Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist
ForestVance.com

PS - The REGENERATE – Simple Recovery for Lifters and Athletes – Sequence 1 pairs perfectly with my CORE Kettlebell program.

If you don’t have it yet … and since if you’re reading this sentence, you made it all the way to the end of today’s article! ;) … here is a link to get it, where you can save a few bucks off the regular price:

http://bit.ly/corekbspecial

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KB Shred – Week 1 – Workout C

by admin on October 29, 2017

Try this workout from the KB Shred – 28 Day Challenge! (details below – we start tomorrow, but there are still a few hours left to apply)

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KB Shred – Week 1 – Workout C

Do the entire sequence below, as fast as possible:

– 100 jump rope skips OR 100 jumping jacks
– 20 2 hand KB swing (recommended weight – 12k / 16k women, 20k / 24k men)
– 20 push ups (knees or toes)
– 15 2 hand KB swing (recommended weight – 12k / 16k women, 20k / 24k men)
– 15 push ups (knees or toes)
– 10 2 hand KB swing (recommended weight – 12k / 16k women, 20k / 24k men)
– 10 push ups (knees or toes)
– 100 jump rope skips OR 100 jumping jacks
– 20 inverted rows OR 10 1 arm KB rows per side (recommended weight – 8k / 12k women, 16k / 20k men)
– 20 walking lunges
– 15 inverted rows OR 7 8 1 arm KB rows per side (recommended weight – 8k / 12k women, 16k / 20k men)
– 15 walking lunges
– 10 inverted rows OR 5 1 arm KB rows per side (recommended weight – 8k / 12k women, 16k / 20k men)
– 10 walking lunges
– 100 jump rope skips OR 100 jumping jacks

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If you’re frustrated with the results you’re getting from your current training program …

If you’re ready to take things to the next level …

My 28 Day KB Challenge could be EXACTLY what you need to make it happen.

I’m Forest Vance from ForestVance.com. We have one of the biggest kettlebell communities in the entire world, reaching nearly 100,000 people daily via our email newlsetter and social media following.

We run several of these online Challenges each year, and the participants get incredible results.

This is my personal invite to YOU to apply for our last 28 Day Challenge is 2017!

http://bit.ly/fall2017kbshredweb

Now this Challenge is NOT for everyone.

First requirement is that you need to have a kettlebell or two to do the workouts. You don’t need 5 or 10 or 20 or anything like that – but you do need one or two, ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men.

Second, you need to be able to commit the time to do the workouts. Three to four times per week, 20-30 minutes is what you’ll need.

Third, we have a complete meal planning guide we give to you when you sign up that tells you exactly how and what to eat – you need to be able to commit to following that for at least the 28 days, to really get the best results.

And finally, you need to be SERIOUS about making a change, and be willing to come into the Challenge and the group with a positive, can-do attitude.

Ready to rock?

Sumbit your interest form at the link below, look forward to hearing from you:

http://bit.ly/fall2017kbshredweb

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At-Home 25 Minute Single KB SHRED Workout

October 28, 2017

On weekends that I am home, I typically get a 20-30 minute kettlebell / bodyweight workout in my garage. The set up is super basic – a few KBs, a pull up bar, a jump rope, and a few resistance bands – But it’s amazing what you can get done with these simple pieces of [...]

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[new video] KB Hip Hinge – Easiest Way to Get it Right

October 23, 2017

Learning how to properly hinge at the hips is key to an effective, powerful, safe kettlebell swing. But a lot of our new clients have trouble with it at first. One of my favorite drills to teach the movement pattern is shown in today’s video. It only takes a few seconds, but it is very [...]

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Friday “No Guts – No Glory” KB / BW Conditioning Circuit

October 20, 2017

When I was a freshman in High School, we played our games on Thursday nights. (And we were undefeated! – Colfax High Freshman Team, 1995.) Then, on Fridays, we would have “conditioning” after practice – which was always some crazy amount of hill sprints or bear crawls or running around the track for 5 miles [...]

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Hill Sprints + Extreme Anabolic Kettlebell Program

October 18, 2017

++ I am giving away the Extreme Anabolic Kettlebell Program FREE – see the bottom of this message for details ++ Hill sprints are safer and easier on your body than standard sprints, they improve your running form, and they are amazing for burning a ton of fat in a short amount of time. We [...]

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[video] Kettlebell Exercises for Beginners – the Imaginary Swing

October 16, 2017

When we get new boot camp clients at FVT, one of our primary goals is to get them up to speed on their kettlebell swing form as fast as possible. (This is because it’s such a great exercise for burning fat and building world class conditioning, and we use it as a staple in our [...]

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