Registration for the October 21st, 2017 CORE Kettlebell Workshop in Costa Mesa, CA is LIVE!

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“Kettlebell Hacks” is our most-viewed, most-downloaded, best-selling video series.

In the series, I break down tips and tricks to help you learn the basics of kettlebell training, quickly and easily.

Well over the last few weeks I have posted several new videos on the YouTube Channel, all around the basic kettlebell exercises.

It’s like Kettlebell Hacks “2.0″!

Now these videos are short, but very to-the-point. So be sure to pay close attention when you review them – I think you’ll pick up some tips and tricks that will help you rapidly improve your kettlebell form, and start getting better results!

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Video Series – Kettlebell Hacks “2.0″

Kettlebell Exercises for Beginners – the Squat

Kettlebell Exercises for Beginners – the Two Hand Swing

Kettlebell Exercises for Core – Hand to Hand Swing

Kettlebell Exercises for Core – the One Hand Swing

Kettlebell Exercises for Beginners – the Box Squat

Kettlebell Exercises for Strength – Start and Stop Swing

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All of the videos in this series were filmed at the last CORE Kettlebell Workshop. We only do one of these per year at FVT, but we just opened registration for another one in Costa Mesa, CA on October 21st. If you want to get coaching and help from me in person, this is a great opportunity. Snag your early bird discount spot while they still remain at the link below:

=> CORE Kettlebell Workshop October 21st, 2017 in Costa Mesa, CA

Thanks for checking out the new “Kettlebell Hacks 2.0″ Video Series. I think you’ll pick up some tips and tricks that will help you rapidly improve your kettlebell form, and start getting better results!

– Forest Vance
Master of Science, Human Movement
ForestVance.com
creator, the CORE Kettlebell System

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I have been leading a training group in prep for the Spartan Beast this coming October in Lake Tahoe.

We are coming up on week three of the training, and the sessions so far have been super, super brutal.

The folks in this group are some of our fittest clients, and they are getting tested physically and mentally big time in these workouts.

A new training plan gets delivered to the group every Sunday, and I am working on this week’s packet to send out tomorrow, so figured I’d share one of the workouts with you.

It’s called “The Punisher”. This is just a great all-around training session that will test you in most every capacity of your fitness. And keep in mind, it is for an intermediate / advanced trainee, so scale it down as needed if you are going to give it a try …

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KB / BW Hybrid HIIT Workout – “The Punisher”

3 ROUNDS – rest as little as possible:

A1) farmer carry, 40 yards – MEN suggested load = bodyweight, WOMEN suggested load – 2/3 bodyweight (ex = 180 pound man carries 90 lb KB in each hand OR 180 pounds loaded on trap bar; 150 pound woman carries 50 lb KB in each hand OR 100 pounds loaded on trap bar)
A2) 15 box jump

rest approx 60 seconds, then:

3 ROUNDS – rest as little as possible:

B1) 10 mixed grip pull up (use partner assist if needed)
B2) 35 jump rope double unders OR 100 jump rope single jumps

rest approx 60 seconds, then:

1 ROUND – as fast as possible:

C1) bear crawl – 100 yards
C2) sprint – 1/2 mile
C3) 40 burpees

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Boy, that might not look too bad on paper, but I tell you it’s SUPER tough.

Now if you want to get workouts like this programmed for you every week for the next month, as well as coaching and support and accountability, registration for the Beast Prep program is officially CLOSED … BUT …

… you still have a few hours left to apply for the upcoming Summer KB Shred – 30 Day Challenge.

In this program:

– I email you a packet, in PDF format, with a detailed training plan, each week
– We work off of a similar structure for the full 30 days – so that you can work on and improve the main exercises you are training – but there are lots of small changes, so that you never do the exact same workout more than once
– Exact reps, sets, rest periods, and suggested weights are prescribed for each workout
– I link out to videos that show you how to do each move with proper form
– If you have questions or need substitutions because of equipment or injury or anything else, you have full access at any time to post in the FB group, and I will get back to you as fast as I can

In addition to the workouts, you get a meal plan designed to help you rapidly lose fat over the 30 day period.

I will require that you check in regularly, saying how your workouts are going, how your diet is going, etc.

And if if you have questions about your form / technique on any of the exercises in the program – or anything else at all – you can post a video of you doing the movement to critique.

Fill out the application form below if you’d like to apply (before midnight tonight, that’s when we’re closing down registration!), and we’ll see if we can get you in:

*Cost for the Summer KB Shred – 30 Day Challenge – IF you are accepted – is a one-time payment of $79

=> Apply for the Summer KB Shred – 30 Day Challenge

Train hard, talk soon! –

Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Progressive Calisthenics Instructor
Certified Fitness Nutrition Coach
ForestVance.com
ForestVanceTraining.com

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++ Summer KB Shred (30 Day Challenge) – open now!! Click here for details and to submit your application ++

8 tips to perform the kettlebell squat – discover where you may be making mistakes with this basic kettlebell exercise for the entire body:

1 – Pick a kettlebell up off of the floor, cleaning it with both hands into starting position. When the kettlebell is picked up, a neural spine position will be maintained.

2 – Assume a shoulder width stance with the feet.

3 – Hips will decend back and down to start the movement.

4 – Hips will decend lower than the knees at the bottom.

5 – The lumbar curve is maintained, and the heels stay down on the ground.

6 – The knees stay in line with the toes.

7 – The top of the movement is completed with full knee and hip extension.

8 – The kettlebell will be placed on the ground in the same fashion that it was picked up.

At this point, you have 8 tips to learn and perfect your kettlebell squat.

But these aren’t your only keys to success.

You also need to know how to perform the rest of the basic kettlebell exercises with great form to get the results you’re looking for, and to stay injury free …

AND you need a full plan in terms of what kettlebell workouts to do on what days, and so much more.

That’s what you’ll get in our upcoming Summer KB Shred (30 Day Challenge)!

Click here for details and to submit your application.

Thanks, talk to you soon-

- Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Progressive Calisthenics Instructor
Certified Fitness Nutrition Coach
ForestVance.com
ForestVanceTraining.com

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We opened registration for the “Summer KB Shred” 30 Day Challenge yesterday.

I am shocked that almost half of the 20 available spots have already filled!

One thing that several folks requested was to see what a typical Summer KB Shred workout looks like.

I am going to share one with you right now. But before we get to it, a bit about how the program is set up:

- I email you a packet, in PDF format, with a detailed training plan, each week
- We work off of a similar structure for the full 30 days – so that you can work on and improve the main exercises you are training – but there are lots of small changes, so that you never do the exact same workout more than once
- Exact reps, sets, rest periods, and suggested weights are prescribed for each workout
- I link out to videos that show you how to do each move with proper form
- If you have questions or need substitutions because of equipment or injury or anything else, you have full access at any time to post in the FB group, and I will get back to you as fast as I can

All that being said, here is a sample workout (exercise videos, prescribed weights, other details left out in fairness to those participating – but this should give you a great idea of what we are working on!):

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“Summer KB Shred” 30 Day Challenge – Sample Workout

1 – Begin by performing 8 reps (4 per side) of the “beginner” Aztec push up. Without resting, move on to heavy, two hand kettlebell swings for 15 reps. Rest about 60 seconds and repeat the KB swing / push up pairing 4x.

2 – Second exercise pairing is 1 arm KB press and walking lunge. Do 3 reps per side on the 1 arm KB press, then move directly into the walking lunges, performing 10 reps per side. Perform 4 rounds of this paring, resting as little as possible.

3 – Set your timer on 30 second intervals. You’ll be working for 6 minutes (so 12 intervals total). Do 5 KB snatches with your right hand, on the first interval. Rest period is the time between when your set is over, and the next 30 second interval starts. Alternate sides each interval, repeat for the full 4 mins / 8 rounds.

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The “Summer KB Shred” 30 Day Challenge is geared towards folks who want to lose fat, gain lean muscle, and make a serious body transformation in 30 days using kettlebells as their training tool of choice (with some body weight exercise mixed in as well).

In addition to the workouts detailed in today’s article, you get a meal plan designed to help you rapidly lose fat over the 30 day period.

I will require that you check in regularly, saying how your workouts are going, how your diet is going, etc. Any time you have a question, you can post that too, and I will get right back with you. And if you have questions about your form / technique on any of the exercises in the program, you can post a video of you doing the movement to critique.

If you feel like the program could be a fit for what you are looking for, fill out the application form below, and we’ll see if we can get you in (The cost for the Summer KB Shred – 30 Day Challenge – IF you are accepted – is a one-time payment of $79):

=> Apply for the Summer KB Shred – 30 Day Challenge

Train hard, talk soon –

Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Progressive Calisthenics Instructor
Certified Fitness Nutrition Coach
ForestVance.com
ForestVanceTraining.com

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++ Summer Kettlebell Shred – 30 Day Challenge opens tomorrow .. keep an eye on your email inbox for details and first chance to apply ++

The goal of today’s video is – using everything I’ve learned from the multiple certification workshops I’ve attended, dozens of books I’ve read, hundreds of videos I’ve watched, and thousands of people I’ve worked with in person over the last decade – to briefly and concisely as possible teach the basics of what is probably the most common kettlebell exercise – the two hand swing:

Kettlebell Exercises for Beginners – the Two Hand Swing

1 – The feet are about shoulder width apart to start.

2 – The toes are somewhere between pointed straight ahead, and slightly out – about 11 and 1 on a clock.

3 – Start with the kettlebell 18 to 24 inches in front of you, on the ground.

4 – Get set up at the top – engage your abs, get your shoulders down and back and in perfect posture – BEFORE you reach down to grab the KB, and hold that position throughout the set.

5 – Your hips should be higher than your knees when you reach down to grab the kettlebell.

6 – Initiate the exercise by hiking the kettlebell back.

7 – The KB is swung up to about chest level – no higher than the shoulders.

8 – The handle of the kettlebell should be above the knees as it swings back between the legs.

9 – Repeat for desired number of reps.

10 – Park the kettlebell safely to finish the set.

While the two hand kettlebell swing might look simple, there are a lot of moving parts to get it right.

And you should be continuously working to improve and refine your form in the exercise.

This video is a great start to learn the basics of how to perform the exercise safely and effectively!

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

++ Summer Kettlebell Shred – 30 Day Challenge opens tomorrow .. keep an eye on your email inbox for details and first chance to apply ++

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Top 5 Forest Vance KB Workouts of 2017

June 29, 2017

2017 is half OVER! Figured it would be a great time to bring you the top 5 most popular ForestVance.com kettlebell workouts of 2017. Let’s jump right in – . . Top 5 Forest Vance KB Workouts of 2017 1 – Single Kettlebell Density Complex (2.1k likes) 2 – “Beat the Clock” Kettlebell Ladder Challenge [...]

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New Video – Kettlebell Exercises for Core – the One-Hand Swing

June 28, 2017

The two-hand kettlebell swing is often the first KB exercise people learn, and is one that they most often return to. HOWEVER, the one-hand swing is the version you should in fact be using more of the time! – especially if you are looking to strengthen your core. The one-hand version of the swing adds [...]

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Kettlebell Exercises for Beginners – the Box Squat (new video!)

June 19, 2017

Click here to get the CORE Kettlebell System – my complete kettlebell training course for professionals The Kettlebell Box Squat is an exercise you can use to teach your clients how to squat quickly and easily. Set up like you’re going to do a regular kettlebell squat – but you’ll have a box or bench [...]

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Hybrid Kettlebell Muscle (sample workout)

June 17, 2017

The CORE Kettlebell System is the complete training program we use to run our medium-to-large group workouts 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, [...]

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[video] Kettlebell Exercises for Strength – the Start and Stop Swing

June 15, 2017

Click here to get the CORE Kettlebell System – my complete kettlebell training system for fit pros and hardcore KB fans  Most people think of the kettlebell as a cardio / conditioning tool. But KBs can also be used for building strength and muscle! Lifting heavy weights, and doing it often, is one of the [...]

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