Here is an AMAZING drill I learned at the RKC II last weekend (April of 2014).  It’s called the thoracic bridge.

I thought I was a reasonably mobile/flexible person but this exercise was seriously humbling ;)

THAT being said … the results I saw from doing these in just a couple of days were INCREDIBLE.  By the last day I was able to do a decent, RKC II – passing bent press (an exercise that requires a TON of t-spine mobility) which I’ve NEVER been able to do before.  So this one is going in my daily routine for sure.

Props to Senior RKC Max Shank for this move. In his words, it is very likely the best mobility exercise you are currently NOT doing ;)  It addresses a ton of issues that you very well may have going. You get shoulder stability, thoracic mobility, hip stability and mobility all in one.

If you have tight shoulders and have trouble getting into a solid overhead position, you are going to really struggle with most, if not all, kettlebell exercises.  Presses, Turkish get ups, snatches, and windmills, just to name a few.

Watch the video below to see how to do it:


The Thoracic Bridge – BEST Mobility Exercise You’re NOT Currently Doing

Thoracic bridges are a great exercise for addressing shoulder stability, thoracic mobility, hip stability and mobility – all in one.  Work these into your routine and start seeing the benefits right away!

Thanks, train hard, and talk soon -

- Forest Vance, MS, RKC II


PS - Are you following us on Facebook?  We post KB training tips and tricks, and other exclusive content, there most every day. Click HERE to pop over to Facebook and “like” our Kettlebell Basics page now


Simple HIIT Workout

by admin on April 2, 2014

Running is still one of the best ways to get a great workout in a short amount of time.

It is a fantastic compliment to your kettlebell training – or body weight training, or barbell training, or whatever else you have going.

Personally, I run most “off” days when I am not lifting KB’s or barbells, or doing a body – weight based workout of some kind (two or three times per week on average).

We also run, in some form, at least a couple of times per week during our boot camp workouts at the FVT studio.

Now all that being said … just going out for a jog or run with no specific plan in mind, is NOT the best way to structure your running workouts.

It of course depends on what your ultimate fitness goals are and what you are training for specifically … but if you are looking to lose fat, maintain and increase cardio fitness, and get a lean, defined physique … the best way to do this is through High Intensity Interval Training, otherwise known as HIIT.

HIIT is a training technique in which you give high-intensity effort through quick bursts of exercise, followed by short, sometimes active, recovery periods.  This type of training gets and keeps your heart rate up, and burns more fat in less time.

Watch the video below for one simple, fun, and EFFECTIVE way to structure your next HIIT workout.  A great start would be to do this one a couple of times per week in addition to your current program.  And let me know how it goes in the comments section below!

Thanks, train hard, and talk soon -

Forest Vance, MS, RKC

PS - As I mentioned earlier in today’s article … if you are after a lean, defined, ripped physique … sprint workouts like the one in today’s video should without a doubt be included in your plan.  But, for maximum results, you ALSO need to be structuring your resistance training in a specific way for that goal.

To do that, the program I recommend is the Lean Body Guide, from my friend Jason Klein.

The entire system is based around this concept of using strategic cardio AND resistance traning in a specific way to get that lean, “movie-star” look you’re after.  It’s a program built specifically for this goal, and it’s a great one.  Click HERE to learn more about it and grab your copy at a discount today.


10 Minute Total Body Workout

by admin on March 13, 2014

If you’re like most folks, time is a major factor when it comes to workout frequency and consistency.

One thing I always tell my training clients … and that I subscribe to myself … is that something is ALWAYS better than nothing. Just because you can’t get in a full- blown 45-60 minute training session, doesn’t mean you can’t workout at all. You can get a lot out of a quick 10-15 minute circuit workout, if you know how to set it up.

Today we have a kettlebell and body weight – based workouts workout for the next time you’re in this exact situation … it’ll hit every major muscle group in your body, gets you some strength and conditioning work at the same time, and can be completed in about ten minutes start to finish.

Let’s get right to it -

10 Minute Total Body KB/BW Workout

(make sure that you do a quick and simple warm up first – something like two rounds, 30 seconds each of high knees in place, inchworms, and walking lunges)

THEN, go right into:

– 7 burpees
– 25 KB swings
– rest ~ 30 seconds, repeat for a total of three sets each

Watch the video below to see how to do the exercises:

So – no excuses for missing a workout. Something is ALWAYS better than nothing … and I KNOW you have an extra 10 or 12 minutes that you can set aside each day for a workout like the one in today’s article.

Also, don’t forget – I put together a brand new program, called “10 Minute Total Body Workouts” – and you can actually get it free this week.

It covers in detail a total of seven different kettlebell and body weight – based workouts like the one in today’s article you can do in 10 minutes or less.

All you have to do is get Body Weight Finishers 2.0 through the FVT Newsletter (details on that program HERE), email us at fvtraininfo (at) with your receipt, and we’ll send you a free copy of my 10 Minute Total Body Workouts.

Okay, that’s it for now. Train hard, and talk soon -



Whoa. I cranked this double KB complex at the end of my workout yesterday and was CRUSHED. Holy crap.  One of the toughest finishers I have done in a long time.

If you want to try this one yourself, FIRST please make sure you have your form dialed in on all the exercises.  And also be sure to use a weight that you can handle with perfect form.

Okay, it goes like this:

- 2 double KB snatches
- 4 double KB push press
- 6 double KB front squats
- 8 double KB swings

As many rounds as possible in 12 mins.

I did this “as prescribed” (workout is from UBA 2.0) with double 50′s (actually used double 24k/53# ’cause I don’t have 50 pound KB’s).

This complex would be best done at the END of your regular strength-based session (that’s what I did).

Check out the video below:


Exposure Chaos Finisher – Double Kettlebell Complex (video)


For more workouts like this one, check out the NEW Unbreakable Baddass Blueprint 2.0 here:

=> Get more double kettlebell complex workouts like this one here


Thanks, train hard, and talk soon -



PS – When you get Travis’ NEW 2.0 UBB through the FVT Newsletter, you’ll also get my bonus “No Gym? No Excuse! Bodyweight Training Manual”, a program of my own that shows you:

- The best, most effective way to warm up for your body weight sessions
- Body weight exercises and workouts to take your conditioning levels through the roof
- Workouts when you’re on the road or stuck anywhere without equipment, like
the ’100 burpee challenge’, my ‘no-equipment needed leg routine’, a stupid-simple ‘push up drop set’, and much more …

Just get UBB 2.0 here, forward your receipt to us at fvtraininfo AT with the subject line “UBB 2.0 Bonus”, and we’ll send you the bonus.


7 Minute Kettlebell Cardio Workout

by admin on February 27, 2014

Got another high-intensity, metabolic-style, fat-accelerating workout for you today.  All you’ll need for this one is a single kettlebell and your own body weight.  Even better, it’ll jack up your metabolism so you’ll be burning fat for hours after you’re done.  Check it out:

7 Minute Kettlebell Cardio Workout

(video recap)

Perform exercises back-to-back without rest; rest :60; perform sequence two more times for a total of three sets per exercise.

10 Sumo Jumps

This exercise is like a KB sumo deadlift; you’ll simply jump with the weight at the top of the movement to finish it. Make sure to keep the upper body locked in throughout the exercise.


10 Push-Ups

The basic version of the Push-Up is performed from the toes. Starting from the ground, our body is nice and straight, our chest, hips and thighs all should be in the same plane. Our shoulders are pushed down and back, our abs are engaged, and our flutes squeezed.

10 Goblet Squats

To perform the Squat, start with your feet between hip and shoulder width apart, toes pointed straight ahead or slightly out. Weight is back through the heels, chest is tall, and shoulder blades are pushed down and back. Sit back as if you’re sitting in a chair. The lower leg should stay completely vertical. Imagine that you are stuck in cement up to your knees.

10 V-Ups

Begin in a lying position. Perform a straight leg sit-up, initiating the movement by pressing your back into the ground. When you’re about halfway up, tuck your knees to your chest. Lower yourself back to the floor and repeat for reps.


15 High Knees + 15 Butt Kicks

Run in place, bringing your knees as high as possible with each rep during the high knees, and kick the butt with the heels during the butt kicks.

 Kettlebell and Body Weight Gasser

The workout above is a sample from my 4 week Kettlebell and Body Weight Gasser program.


In it, you’ll find a full four week kettlebell and body weight – based program to help you burn maximum fat and build lean muscle … all with just a single kettlebell and your own body weight.  AND the workouts are short and efficient so you’ll get maximum results from minimum time investment.

Right now you can get this program FREE.

How? Just click THIS LINK … check out all the details on my friend Kate’s Fat Loss Accelerators program (on sale this week), see if it is a good fit for you … and when you grab your copy, I’ll send you a free copy of MY new program, “Kettlebell and Body Weight Gasser”.

No need to forward your receipt or anything … Kate is going to send me a list of folks who purchase the program through me and I’ll send you a copy of KB + BW Gasser once the sale is over.

That’s it for today! Thanks for reading, enjoy your weekend, and talk soon -

Forest Vance, MS, RKC


MY “Off-Day” Recovery/Flexibility/Mobility Routine

February 23, 2014

I am training for another RKC II cert which is coming in about 6 weeks. Among the things I need to do include a windmill with a snatch size ‘bell and a perfect ass-to-grass pistol squat. Now I can grind out both of those right now … but I will not lie, my flexibility in [...]

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Simple Early AM/Pre-KB Workout Joint Mobility Routine

February 21, 2014

As you probably know, I had a “cup of coffee” in the NFL in a previous life, with short stints on a couple of different teams. Leading up to that point, I had been involved in competitive sports for over 15 years. Long story short, my athletic career left me with my fair share of [...]

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The BEST Kettlebell Exercise for Abs?

February 14, 2014

No matter WHERE your fitness level is at … You can always get better abs. Thing is … traditional ab training … crunches, leg raises, sit ups, etc. … not only is it ineffective … it’s boring. A fun and unique kettlebell exercise for abs is the kettlebell renegade row. And as an added benefit, [...]

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Two Quick Drills to Fix Your Kettlebell Swing Form

February 11, 2014

Just finished up a great group kettlebell workout this morning at the studio.  At today’s session, we worked on our swing form quite a bit.  A point that got brought up today regarding the kettlebell swing was great, and I wanted to share it with you. When it comes to the kettlebell swing, our number [...]

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How to Pack The Shoulder for Strength and Stability

February 9, 2014

Shoulder packing stabilizes your shoulder, reducing the risk of injury. It also enables you to lift more weight. See, the shoulder joint is highly mobile. But unfortunately, this mobility comes at the price of reduced stability. What happens is, the top part of the upper arm bone can move away from the opposing joint surface [...]

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