Kettlebell / Bodyweight Workout for Abs

by admin on February 20, 2015

Check out this quick ‘n’ dirty kettlebell / bodyweight workout for abs.

This is an example of the kind of ab workouts you’ll find in the new FVT Ultimate Abs Challenge program … it’s THE way to train your abs, for 1) the BEST results and 2) to save your back.

###

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.

See a video demo of the workout here:

###

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 for more info on the FVT Ultimate Abs Challenge workout program and diet plan, click HERE.

Train hard, and talk soon -

- Forest Vance, MS, RKC II, PCC

{ 0 comments }

Single KB 20 Minute Circuit Workout

by admin on February 6, 2015

I was on a podcast interview yesterday, and one of the questions threw me for a loop.

It was -

“If you could go back and do one thing differently when it comes to your kettlebell training journey, what would it be?”

After an uncomfortably long silence while I thought about the answer … I came up with -

“I would spend more time mastering the basics.”

Simple answer, but quite powerful, if I do say so myself :)

See, most people – myself included – get excited and enthused about kettlebell training when they first start getting into it, and want to do the cool-looking, “fancier”, more advanced moves, as soon as possible.

Thing is, a solid foundation in the BASICS is what will help you build a base for the future. You can get in great shape, and get a LOT of milage with just a few basic exercises – like swings, Turkish get ups, and goblet squats.

The key is taking the time to learn these exercises correctly and perfectly BEFORE you progress to the more advanced stuff.

The Kettlebell Evolution system that we’ve been talking about all week, is ALL about mastering the KB basics:

=> Get Kettlebell Evolution “Basic Training” here for over 50% off (expires tonight at midnight)

Here’s a sample workout from the program for you to try – another AWESOME part about this training system is that the workouts can be done in around 20 minutes, and with just a single kettlebell:

Single KB 20 Minute Circuit Workout
from Kettlebell Evolution

1 – Clean, Squat & Press x 10 minutes, Ladders of 1, 2 & 3 reps per side

Protocol – Set a timer for 10 minutes and perform Ladders of 1, 2 & 3 CSPs alternating sides for a total of 10 minutes. Rest for no more than 60s. Perform as many reps as possible within your 10 minute period.

Nuts & Bolts – CSP Left x 1, CSP Right x 1, rest, CSP Left x 2, CSP Right x 2, rest, CSP Left x 3, CSP Right x 3 & repeat

2A – Tactical Lunge x 10 reps, 5 per side superset with
2B – Hardstyle Plank x 15 seconds

Protocol – Set a timer for 10 minutes. Perform a set of 10 Tactical Lunges alternating sides, rest if necessary. Then perform a timed set of a Hardstyle Plank for 15s.

Rest and repeat as many times as possible within the 10 minute period

3 – 1-Arm Kettlebell Swing Finisher – 50 reps per side in as few sets as possible, alternating arms per set

Simple focus on the basics like this will pay BIG TIME dividends down the road.

Now when you grab the full Kettlebell Evolution program before midnight tonight, here’s what you’ll get:

– The Kettlebell Evolution Advanced Fat Loss Manual
– The Kettlebell Evolution Advanced Follow Along Session Videos
– The Kettlebell Evolution Video Exercise Library
– The Macro-Rythm Eating Manual
– The Kettlebell Evolution Training and Transformation Journal
– The Kettlebell Evolution Quick Start MP3 Audio Guide

All for MUCH less than the cost of ONE session with a trainer at your local gym.

=> Get Kettlebell Evolution “Basic Training” here for over 50% off (expires tonight at midnight)

If you’re looking for a ROCK solid program to help you master the basics of kettlebell training, check this one out. I highly recommend it!

Train hard, and talk soon -

- Forest Vance
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell Instructor

{ 0 comments }

Secrets of the Turkish Get Up (new video)

by admin on February 5, 2015

The Turkish get up is a total-body move that is great for both shoulder mobility and stability, hip mobility and stability, working pretty much all the “pushing” muscles in your body … and it’s GREAT for getting stronger, more “functional” abs!!

HOWEVER … a lot of folks also shy away from the move. It’s a little tricky to get down, and there is both some technique involved, as well as some strength / flexibility in certain parts of the body necessary, to do it well.

So I made a video for you that breaks down the move in detail … check it out, and follow along with me as I show you how to do the exercise:

I hope this video helps … and that you take the time to learn and perfect this great kettlebell exercise.

Train hard, and talk soon -

- Forest Vance, MS, RKC II
ForestVance.com

PS - One of the best kettlebell training systems – Kettlebell Evolution – is on sale this week. If today’s video got your interest, this program will be right up your alley. Check it out and get it at a great discount HERE.

{ 0 comments }

In yesterday’s article, we talked about how to get both leaner AND stronger at the same time … and we got a lot of great feedback on the piece.

So today I wanted to share a sample workout with you, to give you an idea of how you might set up your training in this way.

Also IMPORTANT to keep in mind … this is a sample workout from the full Kettlebell Evolution system … and it fits into an overall framework of progressive training, nutrition, lifestyle, etc that the system lays out for you. So for best results, you don’t want to do this as a “one-off” – type workout, but rather as part of the full program. Learn more about the Kettlebell Evolution system HERE.

Okay – so the concept is to use lower reps, focus on strength, and keep the rest periods around 60-90 seconds. This way, you get the best of both worlds, in that you can still train the strength component, but you don’t do ten sets of twenty reps and let your form get sloppy, and end up getting injured.

Let’s do it!

###

Phase 1, Day 1 – Kettlebell Evolution

1 – Get-Up x 10 minutes, Ladders of 1 & 2

Protocol – Set a timer for 10 minutes and perform Ladders of 1 and 2 Get-Ups alternating sides for a total of 10 minutes. Rest for no more than 60s. Perform as many reps as possible within your 10 minute period.

Nuts & Bolts – Get-Up Left x 1, Get-Up Right x 1, rest, Get-Up Left x 2, Get-Up Right x 2, rest & repeat

2a – Modified Renegade Row, sets of 8 per side

superset with

2b – Goblet Squat, sets of 8

Protocol – Set a timer for 10 minutes. Perform a set of 8 Modified Renegade Rows with your left side, rest if necessary. Perform a set of 8 Modified Renegade Rows with your right side, rest if necessary. Perform 8 Goblet Squats. Rest. Rest periods should last no longer than 60s. Perform as many reps as possible within your 10 minute period.

3 – 2-Arm Kettlebell Swing Finisher – 75 reps in as few sets as possible

###

Don’t let the simplicity of this one fool you … it’s tough!

The great thing is, using a workout set up like this, you’ll be able to both get stronger, because you’re focusing on a lower rep range and keeping the movement quality high, and you’ll also be able to lose fat, because you’re keeping your rest periods down and the pace of the training up.

That’s it for now – train hard, and talk soon -

- Forest Vance, MS, RKC II
ForestVance.com

PS - The Kettlebell Evolution program is based around the principles in this article. My good friend and fellow kettlebell expert Chris Lopez has set up a special “friends of Forest” discount on it for this week, which is VERY cool of him to hook up – so if you enjoyed today’s article, check out the full program below and grab it at a special price:

=> Kettlebell Evolution (special “friends of Forest” discount, this week only)

{ 0 comments }

Being in the fitness industry for now over a decade, I’ve come to realize two glaring truths:

1 – Most of the strongest people in the world don’t care about fat loss. Sure, they can deadlift a Mack Truck, but they get winded going up a flight of stairs.

2 – Most people who want to lose fat don’t really care how strong they get. They just want to “tone”. They may think that they’re getting strong because they’re “lifting weights”, but in reality, because of the way most fat loss programs are structured, they’re just doing some form of “resistance cardio”.

But what if you could get stronger AND lose fat at the SAME TIME?

Today, I want to share an article with you from my good friend, Strength Coach and Expert Kettlebell Trainer Chris Lopez, about how you can use his “ninja” trick to get both stronger AND leaner at the same time.

- Forest

###

How to Turn Strength Training into Fat Loss Training

by Chris Lopez, SFGII, CSCS
author, Kettlebell Fat Loss Evolution

Sometimes, in order to get results, you need to take a look at what everyone else is doing, and then do the exact opposite.

If your goal is to lose fat, then this holds true more NOW than ever before.

You see, most fat loss gurus these days are advocating doing complexes and circuits of 7 or 8 exercises with 15 reps per exercise and no rest time in between exercises.

My question – as a strength coach and fat loss expert of 15 years is…

Why bother?

You’re barely moving any weight and your form and technique is going to turn into complete garbage by the end.

In fact, doing multiple sets of 15 rep full body exercises is a ONE WAY STREET TO GETTING INJURED.

And because of that, I’m a big fan of lower rep fat loss programs.

Low reps are usually reserved for strength programs so how do you make the transition from low rep strength program to low rep fat loss program?

You use this “ninja” trick:

You cut the rest time between sets … like somewhere between 60-90 seconds or less depending on how many reps per set you’re using.

Most low rep “powerlifting-type” strength programs call for 3-5 minutes of rest between sets.

Unless you have 3hrs to waste in a gym and want to meticulously count your calories, training like that is not going to allow you to lose any fat.

And although that still sounds like a lot of rest compared to the rest of the Tabata/CrossFit/Bootcamp fat loss world, when you’re lifting something challenging (ie. Heavy) and moving it explosively – like you would in a proper kettlebell swing – that 60s disappears in the blink of an eye.

You might think you’d get really tired very quickly with such minimal rest.

You’re right.

You will at first.

But something really awesome happens …

Metabolically, you’re huffing and puffing, but neurologically, you’ll get stronger and stronger.

In other words, even though you might have a hard time catching your breath, you’ll still be able to use good technique to move your kettlebell.

Sure, eventually you’ll get tired, your force production will drop, and that will be the sign when your session is over or it’s time to move on to another exercise.

But the best part is…

1 – You’ll use a ton of energy and stimulate the proper hormonal responses so you’ll burn fat – especially after your workouts, when it matters most.

2 – Your strength will actually increase – something that doesn’t happen in a mainstream fat loss program.

3 – Your conditioning will increase – without you even trying.

It’s a WIN-WIN-WIN.

So why wouldn’t you do something like this?

###

AWESOME stuff Chris. Thanks so much for sharing with FVT Readers!!

Chris has a full kettlebell training system – Kettlebell Evolution – based around the principles in this article. He has set up a special “friends of Forest” discount on it for this week, which is VERY cool of him to hook up – so if you enjoyed today’s article, check out the full program below and grab it at a special price:

=> Kettlebell Evolution (special “friends of Forest” discount, this week only)

Thanks, train hard, and talk soon -

- Forest Vance, MS, RKC II
ForestVance.com

{ 0 comments }

24 Rep KB/BW Core Blaster Workout + FVT Elite Online Coaching

January 18, 2015

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 [...]

Read the full article →

FVT is Hosting the RKC!

January 17, 2015

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 [...]

Read the full article →

How to Fix Kettlebell Lower Back Pain – #1 Tip!

December 31, 2014

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. [...]

Read the full article →

24 Minute Kettlebell / Bodyweight Challenge Workout

December 30, 2014

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 [...]

Read the full article →

SMART Goal Setting to Make 2015 Your Best Year Ever!

December 29, 2014

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 [...]

Read the full article →