The first ever CORE Kettlebell Workshop is on May 6th – just around the corner!

I will be teaching my full CORE Kettlebell System – the top secret “playbook” we use to run our kettlebell – based program 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, to the special “finisher” sequences we use to end each workout – EVERYTHING will be covered in this workshop.

PLUS – IF you complete the pre-event study materials, successfully make it through the day itself, and pass the testing – you’ll be officially licensed to teach the CORE Kettlebell System.

There are still a few spots left – but if you’ve been thinking about registering, and putting it off, now is the time:

=> CORE Kettlebell Workshop @ FVT

See you there!

- Forest and the FVT Team

PS - This event is for trainers, coaches, and serious kettlebell fans alike. Attending the CORE Kettlebell Workshop will help you differentiate yourself from the competition, increase client retention, and stimulate referrals. If you want a proven training system that will get your clients incredible results, register for the CORE Kettlebell Workshop today!


Forest Vance here with your Friday KB Challenge Workout!

You can use this as a killer “finisher” at the end of your workout to finish the day strong, like we do in KB STRONG coaching, or at the CORE KB Workshop event ..

Or, you can use it as a stand-along workout if you’re pinched for time, and all you have for available equipment is a single kettlebell.


5 Minute Kettlebell C+P / Double Burp CHALLENGE

– Set your timer for 5 minutes
– Start by performing 1 KB clean and press on the left side, and KB one clean and press on the right side
– Follow this immediately with one double burpee (double burpee = burpee with TWO push ups)
– Without resting, go immediately into TWO clean and presses on each side, and two double burpees … followed by three clean and presses on each side, and three double burpees, etc …
– “Climb the ladder” and get as high as you can in 5 minutes!


Check out the video that walks you through the workout here.

And I want to know – how many rounds can you do in 5 minutes?

Rock that one out – and enjoy your weekend!

- Forest Vance
Master Kettlebell Instructor


Resources from Forest to help you
dominate your training and your life

1) KB STRONG group coaching – kicks off next week!
Details and apply here ===> KB STRONG coaching

2) CORE Kettlebell Workshop – May 6th in Sacramento, CA
at FVT HQ – become a licences CORE Kettlebell Instructor -
just 4 spots remain ===> CORE KB Workshop May 6th @ FVT


Maybe you work out by yourself, but you want to check your form during kettlebell moves.

What to do?

Short of getting coached directly, the best tool for the job is taking video.

Thes days, almost everyone has a phone or other device capable of getting this done quickly and easily.

I’ve worked with distance coaching clients in North America, Europe, Asia, and Australia – and I’m able to review their technique and progress using this method.

A few tips to get the most out of it:

– When you are training by yourself, you want a set up stable enough for you to trust that it won’t fall over while you are lifting. You may need a mini tripod if that’s going to be difficult.

– Keep in mind that you probably won’t be able to get your full body in the shot, so decide what’s the most critical part, and position the camera so you will capture that.

– You can review your form during your training sessions, between sets, to correct as you go. You can also review after the fact if you want to sit down and do a more detailed anyalsis.

If you are going at this on your own, you’ll obviously have to know what you are looking for, in terms of what you are doing wrong, and what to correct. I would suggest going searching the blog archives on, and reviewing the dozens of posts / videos I’ve done on how to various kettlebell exercises, and/or picking up a copy of one / all of the following courses of mine – Kettlebell Challenge Workouts, Top 13 Kettlebell Training Mistakes – and How to Fix Them!, the CORE Kettlebell System (do a search on to find info on those).

If you want personal coaching / feedback from me, I am also opening up my distance KB coaching program during this coming week to new clients.

I only do this a few times each year – when spots open up, I only work with 10 clients at any given time – but I currently have a few openings.

Send me an email if you are interested in distance KB coaching with me, with ELITE KB COACHING in the subject line, and we’ll go from there.

To sum up, if you work out by yourself, but want to check your form during kettlebell moves, I suggest taking video.  It’s what I have all of my Elite Kettlebell Coaching clients do, and it works great. Just use the tips I outline in this article to get the most out of it.

Keep training hard, talk soon! -

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


[video] KB Workout for Ripped Arms

by admin on March 29, 2017

Click here to get up to 133% stronger and gain up to 9 pounds of lean, functional muscle in the next 6 weeks

When I first started training with kettlebells … coming from more of a lifting / bodybuilding – type background … I was taken a bit by surprise …

Because in NONE of the main kettlebell exercises, do you get what we would call “direct arm work”! That is – no moves specifically for the biceps / triceps / etc …

So, I came up with a few short KB workouts for arms, that I could “plug in” at the end of my regular kettlebell training sessions, to get my arm exercise fix … and I share one of my favorite ones with you in today’s video.

Here’s how it goes:

– 15 KB towel curl
– 10 KB halo + behind-the-head tricep extension
– Complete 3 sets of each with as little rest as possible

Now you too can get ripped arms in about 5 minutes, using just a single kettlebell.

Give it a try today!

- Forest Vance

Click here 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


Kettlebell GAINZ – Week 1, Workout B

by admin on March 28, 2017

Since the release of Kettlebell GAINZ to the general public a couple of days ago, I have gotten several emails asking for a sample workout from the program.

So, by popular demand, I will share one with you today.

KEEP IN MIND – the workout below is taken out of the full 6 week program, so it’s not going to be nearly as effective, done on its own, as a one-off training session.

I’ve also left out:

- The daily mobility / movement flow routine
- The off – day HIIT workouts
- The dynamic warm up, done before the main workout
- The proper way to progress your workouts over the 6 week program
- Coaching videos explaining how to do each exercise
- Weight recommendations for each exercise, for both men and women

… and a few other things as well … and I am doing this in fairness to all who make the commitment to the full 6 week program …

BUT – this sample workout should give you a great idea of what you’re getting yourself into! ;)


Kettlebell GAINZ – Week 1, Workout B

1 – Turkish get ups

Do one “naked” (no added weight) on each side, and then three more on each side, switching sides each rep.

Keep it moving and rest as little as possible.

2 – KB Presses

Do four ladders up to 3 reps each. The pressing ladders will look like this:

C+P right C+P left clean, 2 presses right clean, 2 presses left clean, 3 presses right clean, 3 presses left

– BETWEEN sets of KB presses – do (5) hanging leg raises (to the level of progression you feel comfortable with shown in the coaching video)

3 – Burpees

Set your timer to go off every 30 seconds.

Do 5 burpees at the start of each interval.

Your rest is however much time is left before the timer goes off again.

Do 8 rounds total.


Ready to get started?

Kettlebell GAINZ is on sale this week – but the price goes up each time someone buys, so get it now for the best deal:

=> Kettlebell GAINZ

Have an awesome day, train hard, talk soon -

- Forest Vance
Master of Science, Human Movement
Certifed Kettlebell Instructor


Kettlebell GAINZ is LIVE!

March 27, 2017

Okay - Kettlebell GAINZ is LIVE! It’s my newest 6 week program designed to help you get kettlebell STRONG. People in the test group got up to 133% stronger, and gained up to 9 pounds of muscle in 6 weeks - while losing fat, improving athleticism, and improving their conditioning – at the SAME TIME! But, it’s on a dime sale, and [...]

Read the full article →

Double Kettlebell Medley

March 23, 2017

Kettlebell GAINZ is about to drop! It’s my newest 6 week program designed to help you get kettlebell STRONG. Keep a close eye on your email inbox if you want to get in on the special launch pricing. In the meantime, I have a double kettlebell medley for you to enjoy. We did this at [...]

Read the full article →

Trainers, Coaches, Serious Lifters – Looking for 7

February 24, 2017

I am looking for 7 more motivated individuals to join my Elite Kettlebell Coaching program. If you are looking to make a SERIOUS body transformation using kettlebells as your training tool of choice (with some body weight exercise mixed in as well) … If you have some KB training experience, but are looking to take [...]

Read the full article →

The CORE Kettlebell Network is LIVE!

February 22, 2017

2.22.17 UPDATE – In my excitement to get this program out and to the world, we released it too early. We are having some technical issues with delivery of the program that need to be addressed before we accept paying customers. Registrations are currently CLOSED for the CORE Kettlebell Network. Sorry for any inconvenience this [...]

Read the full article →

CORE Kettlebell Workshop – May 6th, 2017 @ FVT

February 9, 2017

SAVE THE DATE We are holding a CORE Kettlebell Workshop on Saturday, May 6th, 2017 @ FVT in Sacramento, CA. I will be teaching my full CORE Kettlebell System – the top secret “playbook” we use to run our kettlebell – based program at FVT. From the way we warm our clients up, to the [...]

Read the full article →