16 Min Single KB Challenge Complex

by admin on October 21, 2018

Had such a fun time today at the 1 Year Anniversary Party for our Pocket / Greenhaven studio location!

And I want to let you in on a little secret, that not many people know about.

I have a library of around 20 of my all-time favorite training resources that I refer back to time and time again as I program workouts for our gyms.

This way, I’m not “re-inventing the wheel” every time I go to write new workouts for the coming month. I’m using and building off of what I KNOW works for getting our clients into top shape, and getting them RESULTS!

New resources – these are books, ebooks, DVDs, etc – might make their way into the mix, and old ones might get replaced …

… but one program that has stayed in my library for the last 5 or so years is called Challenge Complexes.

It’s got workouts like the one below that I refer back to time and time again for finishers to our main workouts, and even building off of for full workouts themselves:

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16 Min Single KB Challenge Complex
from Challenge Complexes

AMRAP in 16 minutes:

8 1 arm KB row (per side)
8 1 arm KB rack squat (4 reps per side)
8 1 arm KB high pull (per side)
8 burpee
8 KB lunges each leg (hold KB at side during set)
8 push ups

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Give that one a try.

You can do it any time, any place – all you need is a single kettlebell and 16 minutes.

Get the full Challenge Complex program HERE (use this special link – it’s hard to find!)

To your success -

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

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[KB STRONG] sample workout – week 1, day 1

by admin on September 27, 2018

So you want to get STRONG!

But traditional weight lifting has taken a toll on your body.

What used to be occasional tweaks that you could work through, are turning into more frequent injuries that stop you dead in your tracks …

… and you’re looking for a solution.

The KETTLEBELL STRONG – 6 week intensive is what you need to take a look at, my friend.

I will be working with you closely in this program, and showing you EXACTLY how to gain strength, lean muscle, AND build superhuman conditioning at the same time – all with just a couple of kettlebells, your own bodyweight, and 20 to 30 minutes per day.

Here is a sample workout from week 1:

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[KB STRONG] sample workout – week 1, day 1

*This workout is a little different that many KB routines that I post here, in that it is a body part split.So more or less, you’ll focus on all your “pushing” muscles in the “A” workout (below), and all of your “pulling” muscles in the “B” session (included when you sign up for the 6 week intensive). If you’re trying to get stronger – and add some muscle mass in the process – it’s a great way to train!*

1) Turkish get up

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

Recommended weight = 20k/24k+ men; 12k/16k+ women

2) KB Presses

Do three ladders up to 5 reps each. The pressing ladders will look like this:

Clean and Press Right
Clean and Press Left
Clean, 2 Presses Right
Clean, 2 Presses Left
Clean, 3 Presses Right
Clean, 3 Presses Left
Clean, 4 Presses Right
Clean, 4 Presses Left
Clean, 5 Presses Right
Clean, 5 Presses Left

Recommended weight = 20k/24k+ men; 12k/16k+ women

3) Push Up “Complex”

1 wide-arm push up – 2 seconds down, 2 seconds up
1 regular push up – 2 seconds down, 2 seconds up
1 close push up – 2 seconds down, 2 seconds up
1 pike press – 2 seconds down, 2 seconds up

Rest as needed; get as many rounds as possible of this sequence in 5 minutes

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Now, there are details I left out here – warm up routine, video demos, the rest of the week of the kettlebell workuots, “off day” conditioning sessions, and much more …

… but can you see, just from this sample, how this training approach is quite different than what you’re probably doing now?

It’s more volume for a specific group of muscles on one day (mostly focused on chest, shoulders, and tris here) …

… a bit of a “throwback” to split routines of the past, and maybe how you used to train.

But with the twist of doing this with kettlebells and bodyweight, it flat-out WORKS for gaining strength and muscle, but taking it easy on the joints and body at the same time!

Details and apply for our KETTLEBELL STRONG – 6 week intensive below.

To your success! -

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

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KETTLEBELL STRONG is a 6 week, small group, online coaching program where the focus is getting STRONG with kettlebell training … so that you can get stronger and make faster progress towards your fitness goals.

You’ll work with me throughout the program. This is one of the big things that makes this program different. You will be checking in our private group every time you do a workout. This accountability has been SO key, and is why my group coaching clients get SERIOUS results!

We’ll start with some baseline fitness testing.

You’ll then get a very specific plan to follow for the 6 weeks.

You will be required to check in regularly via email and/or the private FB group.

You’ll have the ability to post videos of yourself doing the kettlebell movements for form review throughout the program.

We’ll finish with testing again at the end of the six weeks to see how you have progressed!

You’ll also get a copy of my “Kettlebell Training Basics” package – 12 to 18 additional weeks of kettlebell workouts – so that you will have workouts to use moving forward after the initial six week training is over (these will be delivered on completion of the program).

Interested? Apply using the link below.

We personally review each and every application, and do not accept everyone who applies. I only want to work with people who are motivated, driven, and 100% committed to succeed.

=> “Kettlebell Strong” 6 Week Intensive – apply now

Look forward to working with you!

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

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“Kettlebell Strong” – 6 Week Intensive

by admin on September 25, 2018

January of 2019 will officially be TEN YEARS of FVT!

Over that time, like any businesses, we’ve had ups and downs, successes and failures … but overall, we’re doing well. In 2018, we are on track for our best year yet. We are still helping people locally and around the world to change their lives in a positive way with the power of kettlebells, and plan to keep doing so for many years to come.

(I recently read a statistic, can’t remember where exactly, but it said that 96% of small businesses fail within 10 years. So to still be kicking around, and to still be growing and thriving and having the opportunity to take what I believe is my contribution to the world and do it every day, is something I’m very proud of!)

Anyway, something I’ve been thinking and reflecting on a lot is, what is the core of FVT Boot Camp and Personal Training? How have we been able to get so many people life-changing results (which I believe is the core of the success of a fitness-related business of pretty much any kind)?

One of the biggest things I think, is our CHALLENGES.

We run multiple Challenges at our studios each year, as way for clients to get a jump start on their fitness, and to get some fast results that will then hopefully motivate them to continue and keep the results going.

My core 8 week course is called, “Kettlebell Challenge Workouts” – and thousands of people all around the world have gone through it and gotten life-changing results.

Our CORE Kettlebell System (stands for “Challenge Oriented – Results Earned”) has helped hundreds of trainers and coaches around the world to bring the power of kettlebells to THEIR clients – and impacted thousands and thousands of people in the process.

And we run monthly distance coaching Challenges as a way for people all around the world to work with us more closely and experience the power of KBs in a more “take-you-by-the-hand” kind of way.

So if YOU want to get powerful results, and change your life, and get into amazing shape, I invite you to join us for our upcoming “Kettlebell Strong” – 6 Week Challenge!

Starting NOW – for the next couple of days – I am accepting applications for the program.

KETTLEBELL STRONG is a 6 week, small group, online coaching program where the focus is getting STRONG with kettlebell training … so that you can get stronger and make faster progress towards your fitness goals.

You’ll work with me throughout the program.

We’ll start with some baseline fitness testing.

You’ll then get a very specific plan to follow for the 6 weeks.

You will be required to check in regularly via email and/or the private FB group.

You’ll have the ability to post videos of yourself doing the kettlebell movements for form review throughout the program.

We’ll finish with testing again at the end of the six weeks to see how you have progressed!

You’ll also get a copy of my “Kettlebell Training Basics” package – 12 to 18 additional weeks of kettlebell workouts – so that you will have workouts to use moving forward after the initial six week training is over (these will be delivered on completion of the program).

Interested? Apply using the link below.

We personally review each and every application, and do not accept everyone who applies. I only want to work with people who are motivated, driven, and 100% committed to succeed.

=> “Kettlebell Strong” 6 Week Intensive – apply now

Look forward to working with you!

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

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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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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

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 [...]

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6 Minute Kettlebell Ab Workout [vid]

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: # Kettlebell / Bodyweight [...]

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Labor Day “Reverse Ladder” KB Workout

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 [...]

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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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