Got a 24 rep KB/BW “core blaster” workout for you today.

Just two exercises and 24 reps TOTAL for this one, but it’s a smoker! I know you will love it.

You can add this one on to the end of your workout you got planned for the weekend.

Check it out:

24 KB/BW Rep Core Blaster

1 Turkish get up ea side
5 hanging leg raises

– 4 rounds total
– rest for about 30 seconds between exercises
– alternate back and forth between moves – meaning do a set of TGUs, then a set of hanging leg raises, then a set of TGUs, etc

Click here for an article and video on how to do the hanging leg raise

Click here for an article and video on how to do the Turkish get up

Also, I wanted to break down the FVT Elite Online Coaching program for you and explain exactly how it works, so if you are thinking about applying you know what you are getting yourself in to ;)

If you know you want to apply, you can skip ahead and submit your application HERE

The FVT Elite Online Coaching program is where I personally work with you, one on one, to help you reach your fitness goals.

You start by filling out a VERY detailed questionnaire all about your goals, medical history, time you have available for your workouts, equipment you have available, etc.

I also have you do a basic movement assessment – and send me video of you doing it – so that I can see how you move and where you’re starting at.

Finally, you take your weight and starting measurements and “before” pics so that we can measure progress and see how you’re progressing towards your goals.

Then I design you a CUSTOMIZED workout AND nutrition plan based on all of the above.

I link to a video that shows you how to perform every exercise in the program. It is very personalized and very detailed.  The first “intro” packet is typically about 15-20 pages long.

Every week, you check in with me via email with your workout log, your nutrition stats, your weight, and various other stuff. This helps keep you accountable and on track.

ANY time you have a question about anything, you can ask me via email. You are also welcome to send me unlimited videos of you doing various exercises in your program for my review, to make sure you’re doing them properly.

This is a VERY in-depth program, as you can see. Folks that participated in the first round also got some astounding results. In fact, I would say my average online coaching client actually gets BETTER results than my average in-person client … just because of the high level of accountability and the way the program is structured.

As you can see, it is also very time consuming on MY part … and so I have to charge a fair price for the program. It is reasonable and very high VALUE … but it is NOT cheap. The monthly cost is about the same as doing three boot camps per week at my training studio.

I also ask for a three month minimum commitment – I honestly want very serious folks only for this program, and I know from years of experience that it takes a bit of time to see the real gains in strength, loss in body fat, and body transformation that you’re after.  This is for YOUR benefit, so that you can get the most you possibly can out of the program.

Ready to apply?  Awesome!  Click the link below, submit your application, and we’ll see if we can get you in!

Submit your application to the FVT Elite Online Coaching program HERE

That’s it for now. Enjoy the rest of your weekend, train hard, and talk soon -

- Forest Vance, MS, RKC II



FVT is Hosting the RKC!

by admin on January 17, 2015

RKC Instructor- Get Certified

VERY exciting news.

We’ll be hosting a Russian Kettlebell Challenge certification at the new FVT Personal Training and Boot Camp facility in Sacramento, CA September 18-20, 2015!

Get all the details and register here

I attended my first RKC event in 2009 and have been a “kettlebell convert” ever since. I’ve learned most of all I know about kettlebell training from the RKC and the folks involved in / with it … I’ve since attended and assisted at multiple different RKC events over the years … and the quality of instruction and coaching you’ll get at this event is frankly quite rare in the fitness industry today.

If you are an instructor looking to learn how to use kettlebells the RIGHT way, I highly recommend you sign up and start training for it right away.

And if you’re an avid kettlebell trainee who wants to take their kettlebell form and knowledge to the highest level, I also recommend you attend the event and get your KB certification.

Get all the details and register here

As far as I know, this is the first time the RKC has come to the Sacramento area … exciting stuff!

Plus, it’s a great opportunity to come and check out our new facility, and get a little bit of the FVT experience over the weekend as well ;)

Get all the details and register here

- Forest Vance, MS, RKC II


The kettlebell swing is a GREAT exercise for rapid fat loss and total body conditioning.

According to a recent study by ACE – one of the oldest and most respected certifying bodies in the United States – kettlebell training burns at LEAST 20.2 calories per minute. That’s 1200+ calories per hour!!

Pretty hard to beat.

That being said, using proper form when training with kettlebell is KEY. They aren’t terribly hard to learn how to use safely … BUT if you just hop right in with no regard to using solid technique, you might end up getting injured.

One common thing we hear folks complain of is back pain when training with kettlebells. So today I got my #1 tip to help you FIX kettlebell lower back pain.

Swing the kettlebell CLOSER to your body as it comes back. Make sure the handle is ABOVE the level of your knees.

Simple tip, but makes a HUGE difference if you’re doing it wrong.

Here’s what a GOOD swing looks like:

And now here’s what a BAD swing looks like – look at the bottom position:

See the difference?

In the BAD form example, 1) the KB handle is lower to the ground – below my knee level – and my back is also rounded out.

If you are swinging the kettlebell too close to the ground when you’re doing your swings, try this form tweak and see if it helps.

Happy New Year!!

- Forest

PS - You’ll get TONS more coaching tips and tricks like these to improve your kettlebell training in my FVT Kettlebell Workshop videos … and I’ve just added these as a FREE BONUS when invest in the next 12 months of FVT Coaching Club workouts.

These workshops are $97+ for attendees when we hold them at our studio … and you can get them for FREE, for this week only. Click HERE to learn more.

PPS - Here’s a video of me going through the coaching tip in today’s article:


According to a recent study by ACE – one of the oldest and most respected certifying bodies in the United States – kettlebell training burns at LEAST 20.2 calories per minute.

That’s 1200+ calories per hour!!

Today, we got for you a 24 minute kettlebell / bodyweight challenge workout to help you burn MORE fat in LESS time … so you can get in, get out, and get on with your life.

24 Minute KB /BW Challenge Workout

Set up is FIVE exercises:

– KB swings (standard weight is 24k for men, 16k for women)
– hand release push ups (from the toes for men, from the knees for women … each rep, at the bottom, take your hands off the floor)
– walking lunges (lightly touch your knee to the ground on each rep; each step counts as one)
– inverted rows (either suspension trainer or Lebert Equalizer … knees are bent, feet flat on the floor … any grip … touch the ground with the body and chest to
the level of the hands on each rep)
– burpees (no push up at the bottom, clap hands above the head at the top of each rep)

Get as many reps as you can of each exercise in 60 seconds. Rest for 30 seconds between exercises. Do three rounds total, resting for 60 seconds between rounds.

Your score is the total number of repetitions you do in the workout.

Score benchmarks:

300 — great
375 — amazing
450+ — world class

See a video of how to do the workout here:

Now this is just one cool, fun, effective challenge workout from the “FVT archives”. If you want ALL of my workouts, like:

- The Road Warrior Workout
- Barbell / Kettlebell Hybrid Training, version 1 AND 2
- Kettlebell / Body Weight Hybrid Training
- The 30 Day Rapid Fat Loss Kettlebell Solution
- Kettlebell / Bodyweight Power Circuit Workout
- KB / BW / DB Fat Loss Workout

Then you’ll want to check out the FVT Coaching Club here.

You’ll get access to every workout and coaching video I’ve put together for the program … along with every workout I will create for it over the next 12 months.

Not to mention, you’ll get a copy of my “official” FVT meal plan, 5 Minute Fat Loss … 41 Quick ‘n’ Easy Meal Ideas … the FVT Community Cookbook …

And you’ll even get access to our private Facebook group where you can ask me ANY question you want, at any time, about your workouts or nutrition.

It’s like having ME as your personal coach for the next 12 months.

Get 12 months of full access to all my workouts here

And starting burning MORE fat in LESS time.

- Forest Vance, MS, RKC II

PS - The big difference between following a program that has been pre-written and coaching is the feedback and personalized tweaks you can get when you’re doing a coaching program.

For example, if you were following a program oriented towards fat loss and lean muscle gain, but one exercise is not working for you as well as you would like it to be, you can get feedback from your coach and find appropriate alternative exercise specific to you, your goals, your fitness level, any injuries you might have etc.

Or, if you’re following your exercise program religiously, but your diet is not as dialed in as it could be, you can get feedback from your coach and recommendations as to what you need to change to get your results back on track.

And another thing to keep in mind – all world-class performers, whether it’s in sports, music, business, or any other variety of endeavors, have coaches – so if you are serious about your fitness, you should too!

Get access to me as your personal coach for the next 12 months here


Things slow down for most of us this time of year … it’s a great time to reflect on all you’ve experienced and accomplished over the last 12 months … as well as to set goals for the year ahead.

And to quote the late great Zig Ziglar:

“A goal properly set is half way reached!”

I have been setting written goals at the beginning of the year for the last 9 years in four areas of my life:

– Personal
– Business / Financial
– Adventure / Toys
– Contribution

And I have a written record of all of it.

It’s AMAZING how the goals I have set each year have almost ALL come true!

A few I am still working on … but I am WAY, way, way ahead of where I’d be if I didn’t go through this process on an annual basis.

I will say that the past three or four years though, I’ve started accomplishing a lot more and have “accelerated my life” if you will in ALL areas … and a big part of this is using the S.M.A.R.T. system for goal setting.

Here’s how it works:

“S” stands for specific. A general goal would be “get in shape”. A specific goal would say “pick a training plan to follow and do it 3x per week”.

“M” stands for measurable. Ask questions like – how much? how many? how will I know when it’s accomplished?

“A” stands for attainable. When you set out to accomplish something and put your mind to it, to begin to figure out ways to make it happen. I think we are capable of FAR more than we think we are!

“R” stands for realistic. To be realistic, a goal must represent an objective that you are both willing and able to work towards.

“T” stands for timely. A goal must be grounded with a time frame. Without this, there is no urgency … and this makes it a lot tougher to accomplish what you’ve set out to do.

For each goal you set, make sure to go through this process … you’ll be AMAZED at the difference it makes.

Now you have a way to set SMARTer goals for the New Year.

Take some time or yourself over this week to figure out what you want to accomplish in 2015.

And let’s have the best year ever!

- Forest Vance, MS, RKC II


PS - Last day to take advantage of the free give-away offer below, check it out if you haven’t yet:

Been working on a project with three other fitness expert friends of mine. It is shaping up to be quite the free give-away event.

We decided to put this together simply as our way of saying THANK YOU to our loyal newsletter subscribers this holiday season!

We are giving away over 57 BW/KB/DB workouts – totally free.

There is a TON of cool and useful stuff here. I have downloaded and been going through some of it myself over the last couple of days, and am actually surprised at what my colleagues are giving away.

Check this one out, you don’t want to miss it. Click the link below to claim your free gifts now:

=> Free! – 57 BW/KB/DB workouts

Thanks, and Happy Holidays -

- Forest Vance, MS, RKC II


KB Basics “Quick Start Guide”, Part 2

December 4, 2014

We’re back today with part two of the Kettlebell Basics “Quick Start Guide” – a 100% FREE video series I’ve put together, showcasing my BEST videos on the basic kettlebell exercises! Watch these videos several times each, take notes on them, and then actually practice the form tips and pointers that are suggested.  Before you [...]

Read the full article →

The Kettlebell Basics Quick Start Guide (100% free video series)

December 4, 2014

You want to learn the basics of safe and effective kettlebell training. Or maybe you’re already training regularly with kettlebells, but you want to improve your form to get more out of your workouts and be safer at the same time. This video series is for you. I’ve gone through all of the hundreds of [...]

Read the full article →

“Pre – Thanksgiving” 1036 Calorie CHALLENGE Workout

November 26, 2014

It can be challenging to completely off-set your extra Thanksgiving calorie intake … but this 1036 calorie “pre-Thanksgiving” workout is about as close as you’re going to get! This epic training session includes an extended warm up, a body weight / kettlebell – based strength portion, a 5k run, and some core work / static [...]

Read the full article →

Kettlebell / Body Weight Power Circuit Workout

November 19, 2014

Today I have a fun – yet challenging – kettlebell / body weight “power circuit” workout for you to try. It is a sample from my KB / BW Power Circuit program … a program designed to help you lose fat and gain muscle at the same time. (When you pick up a copy of [...]

Read the full article →

6 Week Barbell / Kettlebell Hybrid Training Workout

November 18, 2014

Last call for this new 6 week barbell / kettlebell hybrid training workout: => 6 Week Barbell / Kettlebell Hybrid Training Workout   If your goals include: – Maintaining upper body muscle and “looking like you work out” – Staying pain-free – Being able to DO stuff … play with your kids, run mud runs, [...]

Read the full article →