Got a BRUTAL kettlebell challenge workout for you today from the FVT archives. (This one is from my original Kettlebell Challenge Workouts course).

Just change into your workout clothes, grab a kettlebell and give this one a go!

Kettlebell Challenge Workout

Video Recap

  • 2 Clean and Presses on each side
  • 4 Snatches on each side
  • 12 Goblet Squats
  • 16 Hand to Hand Swings

Repeat this circuit 5 times as fast as possible.


Additional notes

Official KB weight for this challenge is 24k (men)/16k (women).

That being said, do NOT attempt the workout with the official weight unless you have an adequate level of strength and conditioning. Meaning, quite simply, that you must be able to handle the load safely and under control for the duration for the workout. If you’re not ready yet for the official weight, no worries – do the workout with a lighter weight that you know you can handle, but will still challenge you.

Bottom line, use good judgement, and work out safely.


Time standards

Done with good form, non-stop, each round/circuit will take you approx 1:30 to 1:45 to complete. With that in mind, here are some general guidelines for time:

14 mins or less = good
12 mins. or less = great
10 mins. or less = elite

Enjoy the workout – and the rest of your weekend -

- Forest Vance, MS, RKC II


PS – Let us know how you do in the comments section below!

PPS - Here’s a “secret” link to grab my original Kettlebell Challenge Workouts program at 50% off:

=> Get Kettlebell Challenge Workouts (special discount link)



20 Minute Total Body KB/BW/Suspension Workout

by admin on August 12, 2014

THANK YOU again so much for all the well wishes on our new addition to the Vance family!

We welcomed a new baby girl into the world last week, and it’s been crazy but SO awesome and amazing.

I am off from the gym for a couple of weeks, staying home to help my wife out. We just got home a few days ago, and there is just SO much to figure out with a newborn child, especially it being our first … when it comes to just living your daily life :)

NOT sleeping a lot, I can tell you that … but even just stuff like eating and showering takes thought and planning and strategizing!

The first few days were so crazy, just trying to survive really … and still are ;) … but now that we are getting into a semblance of a routine, it’s time to get back to hitting some kind of workouts.

I am going to be focusing on short (around 20 minutes), total body, minimal equipment workouts to get it done.  And while you may not have a newborn child at home, I bet this style of training might interest you and your training needs and goals as well.

Here’s a LIGHTNING quick, SUPER efficient, minimal equipment workout that I’m currently doing, that you can use when YOU are short on time but want a great workout.

20 Minute Total Body KB/BW/Suspension Workout
Inspired by Suspension Revolution 2.0

– start with 3 min foam rolling / joint mobility / total body general warm up

Pair 1 – 3 rounds, as little rest as possible:

- single arm KB swing – 7 ea arm
- suspension trainer atomic push up – 8

(rest 60 seconds)

Pair 2 – 3 rounds, as little rest as possible:

- bottoms – up KB press – 6 ea side
- suspension trainer single leg squat – 8 ea side

(rest 60 seconds)

To finish – 4 rounds, as fast as little rest as possible:

- suspension trainer burpee w push up – 6 (switch foot in cradle ea rep)
- KB squat clean – 8
- 30 jumping jacks

There you have an INTENSE, 20 minute workout you can knock out using nothing but a kettlebell and a suspension trainer. At the end of the day, it’s about balance in life … and pretty much no matter what you got going on, you OWE it to yourself and your loved ones to take care of yourself mentally and physically and keep up with your workouts. ANYONE can take 15-20 minutes three to five times per week and train. Now it’s just a matter of making it happen!

Train hard, and talk soon -

Forest Vance, MS, RKC II

PS – IF you’re into suspension training – whether you’re just getting started and learning the basics, or you want some crazy advanced stuff to take you to the next level – check out my friend Dan Long’s Suspension Revolution program. It’s on sale this week, and it’s an AWESOME resource for learning how to do this RIGHT. It includes 191 exercises, 20 follow along workouts, and a TON more. I highly recommend it. Check it out here:

=> Suspension Revolution 2.0 (on sale this week)

Dan has trained pro athletes and REALLY knows his stuff … besides being a SUPER high energy  and a really great guy.  I was super impressed when we first met in Vegas last year and then earlier this year in So Cal.  Be sure to check out his Suspension Revolution program, on sale this week.


The 80/20 Rule, also known as the Pareto Principle, states that 20% of your effort in anything you do will produce 80% of the results.

Named after Vinfredo Pareto, an Italian economist from the 19th Century, this rule can be applied to almost anything from business, to productiveness and even to achievements and happiness.

A couple of examples:

– 20% of customers in a business will generate 80% of the profits
– 20% of the people on a work team will produce 80% of the results
– You use 20% of the stuff of in your house 80% of the time, and vice versa

The rule ALSO applies to your training program.  20% of the efforts you put in produce 80% of the results.

A perfect example comes from my Barbell / Kettlebell Hybrid Training program. The first pairing of movements in workout A is:

– Barbell deadlifts
– KB overhead presses

Four hard sets pushed to the limit with these two exercise, and you’re 80% of the way there. You hit all of your major muscle groups … get stronger … get your heart rate up / a little “cardio” if you keep the rest periods down … work the heck out of your “core” … and a lot more … JUST with these two exercises.

Now, if you have a little more time, it’s a good idea to do the rest of the workout. I’m not saying to shorten your workouts, starting today, for the rest of your training career, by 80% :)

BUT … my point is, even if you only got 15 or 20 minutes to work out … you CAN get a great training session, if you focus on the “critical” 20%:

– Be consistent, don’t miss workouts
– Pick exercises that give you a lot of “bang for your buck”, and work a lot of muscle groups all at once – like basic kettlebell, barbell, and body weight movements
– Train with intensity
– Bring a positive attitude

No more excuses for lack of results in your workouts.  Make a plan, focus on the stuff that COUNTS, and get it done!
Have an awesome training session today, and talk soon -

Forest Vance, MS, RKC II

PS - If you haven’t already … last chance to grab my Barbell / Kettlebell Hybrid Training program for less than 10 bux – click HERE to get it now!


When it comes to building brute strength, nothing beats the barbell as a training tool.

Kettlebells on the other hand are a fantastic piece of equipment for rapid fat loss, and shooting your conditioning levels through the roof.

So for folks like me and you, who want to:

– gain strength and lean muscle
– if needed, be ready at any given time to take on a variety of physical challenges – maybe run a 5k, or bench press 1.5x your body weight, or snatch a 24k KB 100 times in 5 mins …
- just look, feel, and perform at our best, all of the time

COMBINING these two training modalities gives you the best of both worlds.

BUT – what’s the BEST way to do it?

Well, after getting questions almost every day about the best way to mix barbell and kettlebell work in the most efficient way, I went to the “lab” (my gym) and tested dozens of different training programs first on myself, then on a few select training clients. I came up with a program that is the result of YEARS of hard work, experimentation, and figuring out the most effective barbell / kettlebell workout that will get you the fastest results, in the shortest amount of time. And I put it together into my new Barbell / Kettlebell Hybrid Training program.

I wanted to give you an actual sample of one how one of these workouts is put together, so you could see if it’s a training style that would fit your needs:


Barbell / Kettlebell Hybrid Workout

1 - Start with a general warm up, including foam rolling and mobility work

2 – Move on to superset #1 – four rounds of these two exercises total:

- Barbell Deadlift x8
- KB Single Arm Press x8

3 - FOUR sets of alternating reverse goblet lunges, eight reps each, try to go UP in weight each set (until you can no longer complete the reps / your form breaks down / etc)

4 - Kettlebell – based metabolic finisher to end the workout

(This one is actally from my friends Funk Roberts and Chris Lopez’s new Kettlebells for Fighters program – the beauty of this plan is that you can use one of the “finishers” I give you in the workout, OR you can use any other one you like. It’s great for mixing things up, but also keeping the “core” lifts the same so you can continue to make progress on them etc. ):

- Do exercises circuit – style, one after the next
- 45 seconds work
- 15 seconds rest between exercises
- Rest for two minutes after round one and repeat circuit a total of four times

- 1/2 stance 1 arm KB swings (2 rounds right, 2 rounds left)
- single leg KB deadlifts (2 rounds right, 2 rounds left)
- goblet squats
- push ups
- one arm KB rack step ups (2 rounds right, 2 rounds left)
- KB renegade rows
- 2 arm KB swings

Video on how to do this circuit:

Click HERE for more info on the KBs for Fighters program

To sum up, for gaining strength and lean muscle, to be ready at any given time to take on a variety of physical challenges, and to just look, feel, and perform at your best, all of the time – you can’t beat the combo of barbell and kettlebell training. The key lies in HOW you combine the modalities for best results. And you can learn EXACTLY how to do this, in the most effective and time-efficient way, with my new Barbell / Kettlebell Hybrid Training plan HERE.

Thanks for reading, have a great Friday, and talk soon -

- Forest


Simple Technique Tip for a Better Deadlift

by admin on July 31, 2014

Deadlifts are a PHENOMENAL exercise … but they take a lot of preparation. You must be able to hip hinge properly, and have the proper mobility and stability to be in control of the movement before you load it up and go for it.

A great way to learn how to:

- Actively sit back into a hip hinge
- Brace your core
- Engage your lats
- Load and strengthen your posterior chain

And much more, is with the KETTLEBELL DEADLIFT.

Watch this video, try / practice the progression for yourself, and watch your deadlifts get better in a hurry!


Simple Technique for a Better Deadlift

- Forest Vance, MS, RKC II

PS - Got an AWESOME new Barbell / Kettlebell Hybrid Training 6 week workout plan coming your way VERY soon … stay tuned!


New Video – Best KB Exercise for Great Glutes!

July 23, 2014

Want a KILLER “glute-enhancer” exercise? The kettlebell single leg deadlift is it. You’ll also work your balance, core strength, and a bunch of other stuff while you’re at it. Check it out:   Kettlebell Single Leg Deadlift   A few coaching points on the exercise: – Start by deadlifting the ‘bell off the ground with [...]

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KB Exercises for Abs – The Kettlebell Windmill (weightless,low,high / standard progression)

July 10, 2014

I’ll admit it. Until I learned how to do the windmill RIGHT, about three years ago at the first RKC II I attended, I did NOT like the exercise. It felt awkward, I didn’t know if I was doing it correctly, and it just didn’t feel like I was getting much out of it. Then [...]

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The Thoracic Bridge

June 23, 2014

Here we have the thoracic bridge. This is a FANTASTIC move I picked up from Senior RKC Max Shank at a workshop earlier this year … it’s great for: – improving hip mobility – improving thoracic spine mobility – improving shoulder mobility And a whole lot more. I was having some trouble with the double [...]

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Kettlebell Workout for Older Adults (50+)

June 12, 2014

I must say, I was a bit surprised at the response I got to the email I sent out yesterday on my friend Dr. Dan Ritchie’s program, “The Functional Fitness Solution” (an at – home training program designed for folks in the 50 to 70 age range). And it got me to thinking – most [...]

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Hate Stretching? Here’s What to Do -

June 5, 2014

Confession for you today.  I don’t like stretching and mobility work. Don’t get me wrong – I know how important it is, and feel SO much better when I do my joint mobility and movement prep work on a daily basis … I just don’t really LIKE to do it, as in enjoy it. Plus, [...]

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