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

by admin on 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.

Wish us luck!

To celebrate, I am putting my OCR Domination course on sale. This is the exact plan we have used to get ready for the big event. You can use this to prep for your own Obstacle Course Race, or just to get into the best shape of your life.

Here is a sample workout from the program:

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

Set #1 – PAIR / LADDER

1 OR 2 pull ups
5 Walking KB goblet lunges
2 OR 4 pull ups
10 Walking goblet lunges
3 OR 6 pull ups
15 Walking goblet lunges

REPEAT 2x

Set #2 – PAIR

Double KB overhead carry to double KB rack carry – 50ft out and
back. 25 Feet in each position.
+
Jump rope – 1 minute

X 3 ROUNDS

Set #3 – CIRCUIT – as fast as possible:

Burpees – 18
Run – ¼ mile
Crawl – 15 feet out and back
Run – ¼ mile
Burpees – 18
Run – ¼ mile
Crawl – 15 feet out and back
Run – ¼ mile
Burpees – 18
Run – ¼ mile
Crawl – 15 feet out and back
Run – ¼ mile

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Try that workout to get a feel for the OCR Domination program. I think you’ll find it challenging, yet highly rewarding.

And if you want the full program, you can get it now at the link below:

GET – OCR Domination – the Ultimate 12 Week Plan to Dominate Your Next Obstacle Course Race (on sale this week)

To your success! -

- Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

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12 Minute “Cardio-Core” Kettlebell AMRAP Workout

by admin on 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:

- 15 KB swings
- 10 push ups
- 10 goblet squats
- 10 1 arm KB rows per side
- 50 jumping jacks

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Get over 40 more workouts like this one with my Cardio – Core Kettlebell Bundle – on sale, this week only at the link below:

http://bit.ly/cardiocorekettlebell

Thanks for reading, and to your success!-

- Forest Vance
Certified Personal Trainer
Master of Science, Human Movement
ForestVance.com

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15 Minute At-Home Kettlebell + Bodyweight Workout

by admin on September 13, 2018

Do you ever think about working out … know that you SHOULD be working out … but just can’t motivate or find the time or simply make it happen?

My greatest tip for you is to start small. Take baby steps. But just get started. TODAY.

You don’t always have to make exercise this big production where you have to get yourself ready and go to the gym and fight traffic and find parking … and then figure out what to do when you’re there and work hard and be uncomfortable … not to mention miss out on social time or family time or whatever else … and then drive home and spend time fighting traffic and finding parking … etc etc etc

Now don’t get me wrong. I OWN 2 personal training / boot camp studios! There can be a LOT of value in going somehere, getting focused, having a specific plan, having coaching and accountability … but what I’m saying is, if you are having trouble getting started, you can start at home, with minimal or zero equipment, with workouts that take maybe 15 or 20 minutes.

You are going to get yourself moving and making some progress and going in the right direction. And as your fitness improves just a little bit, you are going to get the snowball moving and will want to do more.

Make sense?

Try this workout to start, from the Ultimate Cardio – Core Kettlebell Bundle:

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15 Minute At-Home Kettlebell + Bodyweight Workout

1 – plank – 2 x :30 holds; approx 15 seconds rest between sets

2 – KB swings – 4 x 15; approx 30 seconds rest between sets – “variety” (two hand, one hand, hand-to-hand – your choice)

3 – (circuit) 12 push ups + 12 inverted rows OR 8 1 arm KB rows per side + 10 walking lunges (per side) – 3 rounds, rest as little as possible

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That workout is super basic … but, it hits all your major muscle groups, you get some core AND strength AND conditioning work, all at the same time … and it only takes you about 15 minutes to complete.

And the best part is, there are no excuses! You can get started with it today.

To your success! -

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

PS - Get over 40 more workouts like this one at the link below:

Ultimate Cardio – Core Kettlebell Bundle (on sale this week only)

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6 Minute Kettlebell Ab Workout [vid]

by admin on September 10, 2018

You might not think that kettlebell swings work your abs.

But after you do today’s workout, you’ll probably change your mind!

Check it out below. And if you enjoy, also be sure to stay tuned – my new Kettlebell Ab Challenge course is almost done, and will be available VERY soon:

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Kettlebell / Bodyweight Workout for Abs

– 30 sec plank w opposite shoulder touch
– 30 sec 1 arm KB swings
– 30 sec “knee-to-elbow” mountain climbers
– 30 sec 1 arm KB swings (other arm)

Repeat circuit 3x with as little rest as possible between moves.

Watch the video demo below:

Add an ab workout like this one to your current routine two or three times per week, and you’ll be on your way to a leaner, stronger, more defined midsection in no time!!

And stay tuned – my new Kettlebell Ab Challenge program will be available very soon.

To your success! -

- Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

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Labor Day “Reverse Ladder” KB Workout

by admin on September 3, 2018

*Our Sept Challenge starts tomorrow! We have a few spots left, and there is still time to apply … but if you want in, please do so ASAP:

=> KBs for Fat Loss Challenge

I am about to head into the gym this morning to lead a special Labor Day boot camp workout.

The nature of being in the fitness industry means that you end up working a lot of times when everyone else is off – nights, weekends, Holidays …

… but honestly, for the most part, I enjoy it!

I ususally miss traffic going into and coming home from work.

Plus, people are generally in a good mood, and not as rushed to be somewhere at a specific time, because they don’t have the stress of work in the back of their mind.

Anyway, here is main part of the workout I have planned for today. If you can’t make it to FVT this morning, try it at home! ;)

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Labor Day “Reverse Ladder” KB Workout

Set your timer. Complete the sequence below as fast as possible. Rest as needed, and make great form a priority:

20 two hand KB swing
5 1 arm KB press per side
10 walking goblet lunge per side
20 inverted row
10 burpees

16 two hand KB swing
4 1 arm KB press per side
8 walking goblet lunge per side
16 inverted row
8 burpees

12 two hand KB swing
3 1 arm KB press per side
6 walking goblet lunge per side
12 inverted row
6 burpees

8 two hand KB swing
2 1 arm KB press per side
4 walking goblet lunge per side
8 inverted row
4 burpees

4 two hand KB swing
1 1 arm KB press per side
2 walking goblet lunge per side
4 inverted row
2 burpees

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Hope that you enjoy that workout, and that you have a great day.

And don’t forget – out Sept Challenge starts tomorrow! We have a few spots left, and there is still time to apply … but if you want in, please do so ASAP:

=> KBs for Fat Loss Challenge

To your success -

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

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12 Min Labor Day Weekend KB Circuit

September 1, 2018

Can you believe it’s Labor Day Weekend already? The summer has flown by!! Well the kids are headed back to school, and we are getting back into our regular routines. And for a lot of us, this means getting consistent with our workout program again. Here is a special Labor Day Weekend KB Circuit to [...]

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Hybrid KB Cardio Workout

August 21, 2018

I am getting ready to head back to the gym after a few days off. Have been spending time with family in Kansas City for the past week, it has been great. As I review programming and get workouts set, thought it would be a good time to share another workout from the CORE Kettlebell System 2.0. [...]

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KB / BW Metabolic Depletion Workout #2

August 20, 2018

I wasn’t sure if I was going to share this workout with you today. Because the CORE Kettlebell System 2.0 is SO much more than just a bunch of workouts thrown together – and so sharing a one-off from the program doesn’t really do it justice. But we have been getting a lot of requests for a sample [...]

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CORE Kettlebell 2.0 is LIVE

August 18, 2018

CORE Kettlebell 2.0 is LIVE! ++ Fit pros and hardcore kettlebell fans, this is NEW and UPDATED for 2018!++ Now you can put the CORE Kettlebell System to work for YOU .. .. with these BRAND NEW KB workouts that will eliminate boredom, deliver shocking results, and keep your clients coming back for more, guaranteed: [...]

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Sample Workout – CORE Kettlebell 2.0

August 16, 2018

My original CORE Kettlebell System was the hit of 2018. Hundreds of fit pros and hardcore kettlebell fans around the world implemented the workouts. Hundreds of hardcore kettlebell fans who used the workouts themselves, and transformed their bodies in the process. We even had the first ever CORE Kettlebell Workshop, where we had fit pros [...]

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