(new video) 15 Min Kettlebell EMOM Workout

by admin on July 18, 2019

15 Minute Kettlebell EMOM Workout

Perform prescribed number of reps at beginning of each minute. Rest period is the time you finish the exercise until the next minute interval starts. Go though sequence below 5 times for total workout time of 15 minutes.

Minute 1: 20 2-handed kettlebell swings
Minute 2: 15 push ups
Minute 3: 8 burpees


I’d like to send you a copy of my 5×5 Barbell/Kettlebell/Bodyweight Hybrid Workout … 100% FREE!


Inside, you’ll find:

– My “hybrid” version of the classic 5×5 training program – you’ll lift heavy and gain strength, but also stay in top condition, burn fat, and move great … ALL at the same time … in about 30 mins of training time per day

– Video walk-thrus of each exercise – so that your deadlifts, Turkish get ups, hanging leg raises … and the rest of the moves we use in this awesome workout … are performed with PERFECT form, safely and effectively

– Training tips, coaching cues, and workout hacks to get faster results than you ever thought possible

… and much more!

Click the link below to get it now (it’s free):



Single / Double KB Workout for GAINZ

by admin on July 15, 2019

I was talking with my wife this last weekend about the summer after our Senior year of High School.

I just had my 20 year reunion a few weeks ago, and hers is coming up in the Fall. That’s how it came up if you are wondering, lol :)

Anyway – that particular summer, I remember being mainly focused on training for my first year of college football, and fun.

(I’ll focus on the training for the purposes of today’s post – ha!)

(I also had a summer job at Taco Bell – which I don’t remember being particularly focused on, but that’s a post and lesson for another day as well)

Kettlebells weren’t really a thing in the US in the late 90′s – at least, they were still super “underground” at that point, and hardly anyone here was training with them …

… BUT, my training WAS geared towards gaining strength and muscle, but ALSO staying lean and athletic and moving great, at the same time.

And this type of training and focus – now improved in my opinion, because we can use the greatest portable training tool in history for adding lean, athletic strength and muscle, the kettlebell! – has continued to influence my program design to this day.

Take this Single / Double KB Workout for GAINZ, for example:

1 – Goblet Squat OR Double KB Squat (if access to)

(M suggested single KB weight = 44 to 70 pounds; W =26 to 44 pounds. If double Kbs – 2×35 or 44 for men, 2×18 or 26 for women)

Do 10 squats – every minute, on the minute – for 8 minutes.

Ex – set your timer for 60 second intervals. On the first interval, perform 10 squats. Say these squats take you 20 seconds to complete. Your rest is the remaining time before the next 60 second interval – in this case, 40 seconds. Repeat for a total of 8 rounds.

(goblet squat) https://youtu.be/ZkWgddtMD-o
(double KB squat) https://youtu.be/rcg1_DEehjU

2 – Do 3 rounds of the following circuit, resting as little as possible:

– 10 KB snatches per side (M suggested weight 44 to 53 pounds; women suggested weight 26 to 35 pounds)
– 5 pull ups (IF too easy – hang kettlebell from foot for added resistance .. IF too difficult, do 10 inverted rows instead)
– 10×10 shuttle sprint (set up cones / etc 10 yards apart. Sprint back and forth between cones 10 times. CAN sub out 100 jumping jacks, or 60 sec sprint on stationary bike, if you cannot run.)

(KB snatch) https://youtu.be/_pC494H6Qqc
(pull ups) https://youtu.be/aCuOseZ7ic4
(inverted rows) https://youtu.be/CB_yM9gQrq8


If you want to learn how to use kettlebells to gain serious strength and size … WHILE staying athletic, improving your conditioning, and losing fat at the SAME TIME … we have my original Kettlebell GAINZ program is going on sale, starting tomorrow.

The special offer also includes three bonus 6 week KB / bodyweight programs, AND my 30 Day Performance Nutrition Diet.

Stay tuned, this offer kicks ass!

- Forest Vance


Bodyweight Training Fans Worldwide:

Our famous 42 day Challenge is BACK!

And we’re doing this one different than EVER before.

See, it’s the time of year where you want to “Break the Chains” from the gym.

You’re on the road, you’re getting outside, you’re on the go for the summer.

But you still have goals!

And you still want to keep the workouts going.

So we are putting together a bodyweight-based 42 day Challenge … so that you can do your workouts any time, any place, ZERO equipment required!

(We will also have the option to add kettlebells for those who have them and/or want to take their training intensity to the next level)


We’re looking for men and women who are SERIOUS about getting in shape this summer … who want to CHALLENGE themselves … and make RAPID progress towards their fitness goals!

If you can commit to working out at least three times per week for the next 42 days …

If you can follow our meal plan that shows you how and what to eat …

And if you are SERIOUS about making this happen …

Fill out the interest form below, and we’ll get back to you ASAP with details:

=> 42 Day – “Freedom from the Gym” Challenge


When you sign up for the “Freedom from the Gym” – 42 Day Challenge, you’ll be doing workouts like this:

“Break the Chains” 15 Min Bodyweight (and KB) AMRAP Workout

AMRAP in 15 minutes

20 BW Squats OR 10 KB Goblet Squat
10 Push-ups (hands elevated on bench or box if beginner – standard push ups if advanced)
20 Total Body Extension OR 15 KB Swing (video demos and full explainations in Challenge program)
8 Reverse lunge per leg (non-alternating) (add kettlebell in suitcase position if you have one and / or as needed for intensity)
8 Plank Tap/sit Through (per side) (video demos and full explainations in Challenge program)


Here’s how the program works:

1 – It’s a 42 day distance coaching program, and it starts Mon, July 8th, 2019.

2 – New workouts are delivered to you every week – tell you exactly what to do and how to do it, very detailed, with video demos etc.

3 – The only thing required for this Challenge is your own bodyweight. You’ll be able to use the body you have to get the body you want :) A couple of KBs will be OPTIONAL (ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men_ – we’ll show you how to add them in if you have them for extra Challenge and to take your training up a notch – but they are NOT required to do the program.

4 – I give you a copy of my “Feed the Beast” diet plan – includes a full 18 meal plans, with ‘general balanced’, paleo, and vegetarian versions to pick from – so that there are options for almost ANYone, and so that you know exactly what to eat and when to eat it to get the results.

5 – We have a private FB group for all folks in the Challenge – you check in after every workout, get feedback, accountability and support.

The total cost is $99.

If you are interested, the next step would be to fill out the interest form at the link below:

=> 42 Day – “Freedom from the Gym” Challenge

We’ll chat more in depth about your goals, give you more info on our program, and make sure it’s a great fit for both of us.

Click the link above to reach out.

Look forward to connecting!

- Forest Vance



Interest for our 7 day “Foundations” – Beginner kettlebell program is really strong.

Did you reply back and get more info yet?

Read today’s post, and if you are interested, hit me back and let me know!

Cool thing is, we’ve done dozens of these Challenge / coaching programs since 2014.

But this “Foundations” addition is something new.

See, this is a program specifically for folks who:

— Like the idea of high – intensity training, but haven’t worked out for a while, and want to start slow.
— Want some extra time to focus in and learn proper technique.
— Are coming back from an injury, and want to make sure they start things on the right track.

I would be working with you closely, coaching you through a special one week training plan, helping you get ready for our upcoming 42 Day “Freedom from the Gym” kettlebell / bodyweight Challenge, starting the following week (July 8th).

We’d be working on the foundational KB moves, help you to refine your form, and build your base of fitness.

Let me give you a sample workout, so you can get an idea of what we will be working on:



VIDEOS TO REVIEW (links to these will be included in the program)

Push up
Recline row
Pull up progression


1 push up (beginner) or 1 pull up (advanced)
2 recline rows (beginner) or 2 push ups (advanced)
3 bodyweight squats

followed by

2 push ups (beginner) or 2 pull ups (advanced)
4 recline rows (beginner) or 4 push ups (advanced)
6 bodyweight squats

… continue the pattern (increasing push ups / pull ups by one rep, rows / pull ups by two, and squats by 3) until you get to 7 push ups, 14 rows, and 21 squats. Rest as needed between exercises and sets.


Post in the group when you’ve completed your workout (we do coaching for the program in my private group)

Post any challenges you experienced. Post your form feedback videos so that we can help and get your form right!


As you can see, it’s an amazing jump start to your kettlebell training journey.

And you’ll be working with me personally for a full 7 weeks to become a stronger, leaner, better version of yourself by the end of of summer!

Total cost for the 7 day Foundations program AND the full 42 Day “Freedom from the Gym” Challenge is $99 (our 42 Day Challenges are normally $99 by themselves, so you end up getting the Foundations program and coaching for free)

If you are interested, reply back directly to this message.

I’ll reply back to get a better idea of your specific goals, answer any questions you might have, and we’ll go from there to get ya signed up.

But hurry – we are getting started on this tomorrow!

Thanks for your interest, and hope to talk soon -

– Forest Vance


“Garage Gym” KB/DB Complex Workout

by admin on June 22, 2019

Since we have been talking a lot about the upcoming Garage Gym Summit this week, I thought I would hook you up with a free sample workout!

Now – during the summit, you are going to get dozens of free workouts that you can do in your garage (or back yard, or living room, or wherever) with minimal equipment, and in minimal time ..

.. but check out this free sample first, then click to get dozens more like it free at the link below:

“Garage Gym” KB/DB Complex Workout

You can use kettlebells OR dumbbells for this one. Do as many reps as you can of each exercise in 30 seconds. No rest between moves, 60 seconds rest between rounds, 3 rounds total:

– Overhead Press (two KBs or DBs)
– Front Squat (two KBs or DBs in rack position)
– Bent Row (two KBs or DBs)
– Walking Lunge (hold two KBs or DBs at sides; do 30 seconds for each leg)
– Renegade Row (two KBs or DBs)


This “Garage Gym” KB/DB Complex Workout looks simple on paper, but it’s tough!

Get dozens more routines like it – 100% free – by signing up for the upcoming Garage Gym Summit at the link below:

==>> Garage Gym Summit

To your continued success -

- Forest Vance


Kettlebell Stadium Workout

June 19, 2019

No Gym? No Excuse! Take advantage of the great weather, and get outside. All you need for this workout is a flight of stairs and a kettlebell. More than likely, you have a set of stairs close to you that you can utilize for this really great workout. I do it at at local community [...]

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Father’s Day 10 Min KB Workout

June 17, 2019

Happy Father’s Day! When you become a dad, your priorities tend to shift. It’s highly unlikely that you still have time for long gym sessions (that you used to take for granted before you had kids!) But you still want to get – or stay – in top shape. Becuase you know that health is [...]

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3 New KB/BW Tabata Workouts

June 9, 2019

Got three new KB/BW Tabata Workouts for you to try! But first, quick reminder on Kettlebell Challenge Workouts 2.0 – dime sale ends at midnight tonight: ==>> Kettlebell Challenge Workouts 2.0 – sale ends tonight . . The Tabata protocol is based on one of the pioneer and most frequently cited studies done on HIIT [...]

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#10 Spartan Kettlebell Workout

June 6, 2019

I successfully completed my 10th Spartan Race last weekend! And I can say, without a doubt, that it was my best performance to date when it came to the obstacles. I was able to successfully complete several that I never have before, including the multi-rig (it’s made up of rings and bars and you kind [...]

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60-15 Drop Set KB Circuit

June 4, 2019

“Drop sets”, also known as: – Decending sets – Strip sets – Down the rack – Running the rack Are basically a technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight. They are TOUGH – you typically get some serious lactic acid build up, and [...]

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