Burpee/Squat/Swing Kettlebell Ladder Workout

by admin on October 20, 2014

Here’s a quick ‘n’ brutal burpee/squat/swing kettlebell ladder workout for you to try … it’ll take you less than 20 minutes, hit all of your major muscle groups, and the only equipment you’ll need to do it is a single kettlebell.

If you enjoy this workout, you’ll love my new Ultimate Kettlebell Challenge Workout package … you’ll get 32 more workouts just like this one … PLUS my complete FVT Kettlebell Basics Workshop footage … PLUS the Ultimate Kettlebell Guide … PLUS 28 more bonus kettlebell workouts!! More info at this link => Ultimate Kettlebell Challenge Workouts

Burpee/Squat/Swing Kettlebell Ladder Workout

Here’s what to do:

1 burpee
2 kettlebell squats
3 kettlebell swings
Then, go back to the top and ‘climb the ladder’!

Meaning you’ll do:

2 burpees
4 kettlebell squats
6 kettlebell swings
Then:

3 burpees
6 kettlebell squats
9 kettlebell swings

And continue in this fashion until you get to 10 burpees, 20 kettlebell squats, and 30 kettlebell swings. Complete the workout as fast as possible.

Here’s a video that shows you how to do the workout:

Try that workout today, and let me know how you do. And have a great week!!

Forest Vance, RKC II

 

PS - If you liked this burpee/squat/swing kettlebell ladder workout, you’ll LOVE my new Ultimate Kettlebell Challenge Workout package … you’ll get 32 more workouts like this one … PLUS my complete FVT Kettlebell Basics Workshop footage … PLUS the Ultimate Kettlebell Guide … PLUS 28 more bonus kettlebell workouts!! Check it out:

=> Ultimate Kettlebell Challenge Workouts (on sale this week only)

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The kettlebell swing is the best exercise for fat loss.

It’s a total body move that burns TONS of calories, engages the entire posterior chain (muscles in the back of the body), and will get you into amazing cardio condition, all at the same time.

But most people get it wrong.

At BEST they don’t get all they could out of the move, and at worst they seriously injure themselves.

Thing is, the technique IS tricky … but if you know the proper progressions, you can make the move safe, and INCREDIBLY productive for fat burning, as it should be.

Got a new video that takes you though a simple progression learn the swing (or refine your technique if you’re already doing the exercise).

And if you like the video, you can find the full FVT Kettlebell Basics Workshop videos on sale HERE – along with 33 new KB Challenge Workouts for Fat Loss, and a whole lot more.

Check it out:

As outlined in the video, the swing progression is:

- The KB deadlift – practicing the hip hinge and getting the movement pattern down

- The 1/2 swing, one rep at a time – be sure to “park” the ‘bell between reps, BUT don’t get overextended when you put the KB on the floor

- The full / standard swing – ONLY progress to this AFTER you’ve mastered the previous two drills

This is just a quick example, but the key to safe and effective KB training lies in progressions like this one. That’s why if you’re looking to lose fat with kettlebells and stay injury – free, you should seriously consider investing in my full FVT KB Basics Workshop videos (along with 33 new KB Challenge Workouts)!

Train hard, and talk soon -

Forest Vance, RKC II
ForestVance.com

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33 KB Challenge Workouts

by admin on October 17, 2014

You love new, challenging, different workouts to mix things up and change your routine.

Maybe you’ve hit a training plateau and need something to snap you out of it and take your workouts to the next level.

Or, maybe you’re just simply looking for a reason to get excited about your training again!

But your current workouts aren’t cutting it. You’re bored with doing the same thing. You’re not getting great results. And you need some kind of progressive routine that fits together, makes SENSE, and will drive you towards your goals of fat loss and lean muscle gain.

Well … I just put the finishing touches on my new and improved Ultimate Kettlebell Challenge Workouts program … and it’s the perfect solution for you!

In this program, you’ll find TONS (33 to be exact) of new, fun, and exciting kettlebell challenge workouts to add to your current routine.

These 33 new workouts are organized into a progressive, 8 week training plan designed to help you lose fat, gain lean muscle, and get into great overall condition … without ever repeating the same workout twice.

=> See this new program here

 

The Ultimate Kettlebell Challenge Workouts program includes workouts like this one (and 32 more):

Workout 12 – Kettlebell and Body Weight Beat Down

Start today with two exercises paired together – the plank and the lunge jump. You’ll do four sets total of each, for as many reps as you can in 25 seconds. Rest for about 15 seconds between exercises.

Second pairing is the standard push up and the KB swing – 12 reps of each, as little rest as possible, as many rounds as you can in five minutes.

Now for a killer finisher. You’ll do seven reps of each exercise without putting the ‘bell down – single arm KB press, KB rack squat, and KB bent row. Then you’ll set the KB down, do seven burpees, and repeat the entire sequence a total of four times (two times on each side).

You may or may not know my personal story (you can see the whole thing HERE), but I lost 64 pounds in 7 months shortly after my pro football career ended – and I’ve managed to keep it off, using a program like this one.

These workouts are designed specifically for YOU if you’re looking to lose fat, gain lean muscle, and stay in great shape – using nothing but a kettlebell and your own body weight, training for about 20 minutes 3-4 times per week.

ALSO … almost forgot ;) … one of the biggest issues folks have with KB training is safety. They want to make sure they’re doing the exercises correctly, not only to get the most out of them in terms of results, but to stay safe and avoid injury.

So what I’ve done is included TWO great resources to teach you how to use kettlebells safely and effectively.

When you pick up your copy of the Ultimate Kettlebell Challenge Workouts program, you’ll also get:

 

1 – The FVT Kettlebell Workshop Videos

We had a professional film crew come in and film the last Kettlebell Basics workshop we did at my studio. It’s literally the closest thing to attending one in-person, without actually being there ;) These are typically $97-$197 to attend – and we only do them in Sacramento, twice a year.

In these workshop videos, you will get detailed instruction, coaching, cues, technique corrections, drills, and more on ALL the basic kettlebell exercises, including:

– The Deadlift and variations
– The Swing
– The Turkish get up and variations
– The Clean
– The Press and variations
– The squat
– The Snatch and variations

And much more.

 

2 – The Ultimate Kettlebell Guide

The Ultimate Kettlebell Guide is your fully illustrated guide to 41 different kettlebell exercises.

PLUS, you’ll get muscle group illustrations for each movement. There are a TON of kettlebell moves explained in this resource. It’s the perfect compliment to the

Ultimate Kettlebell Challenge Workouts package – it’s like your own personal kettlebell training encyclopedia!

 

MAN I am excited about this. It’s a complete – no, ULTIMATE ;) – kettlebell training program for fat loss, lean muscle gain, and overall fitness.

Click the link below and grab your copy now:

=> Ultimate Kettlebell Challenge Workouts + The FVT Kettlebell Workshop Video Series + The Ultimate Kettlebell Guide (on sale now!)

 

Have a great day, and talk soon -

Forest Vance, MS, RKC II
ForestVance.com

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Lake Tahoe Kettlebell Workout

by admin on October 13, 2014

Just got back from a great weekend trip to Lake Tahoe with my wife and nine week old daughter.

It was our first time doing something like this with her … we survived and actually all had a great time! A victory for all!! ;)

We were staying at a resort, and on Sunday morning I wanted to get a quick workout in while everyone was sleeping, so I snuck down to the workout room for a lift.

Now don’t get me wrong – the workout area was SUPER nice, as nice as a lot of small commercial gyms.

They even had a few sets of kettlebells to train with, I was amazed!! ;)

BUT … it also made me SO thankful for the training studio we own, where I do the majority of my own workouts now.

See, I worked in a commercial gym enviornment for years, and tollerated it, but I realize now that it was SO not me.

It was a fine place to start, but NOT inspiring … in fact more like energy SUCKING.

The general vibe and workout intensity was pathetic.

The music was always at a very low level, and was usually soft rock or jazz – good stuff, but doesn’t exactly fire you up to train hard ;)

If you lifted heavy weights or grunted or yelled during a set, people would give you dirty looks.

I’m sure it is a fine and great enviornment for some folks, just not me.

Our current studio is bare bones, but it has everything you need.

A couple of power racks, barbells and weight plates, KBs, DBs, battle ropes, sand bags, a few pull up rigs, suspension trainers, and lots of room for body weight exercise.

(We are actually getting ready to move into a bigger and better studio that’s over twice the size in the very near future, which I’ll have more details about for you very soon … and though we’ll have more workout space, more equipment, more bathrooms and changing rooms etc … it’s still going to have the same vibe, just bigger and better!)

Everyone that trains here is ready to WORK every day. Don’t get me wrong, it’s like one big community and a fantastic supportive environment … but you don’t come here to chat through and during your workout. You come here to train hard and get RESULTS.

And, we can play whatever music we want, pretty much as loud as we want, which honestly priceless.

Moral of the story for YOU?

Find what inspires YOU when it comes to training, and do that.

Find a place, a workout style, and people to train with that get you fired up everyday to get better.

Maybe it’s a commericial gym like the one I talked about earlier. If so, cool! Good for you. Maybe you like Zumba. Or yoga. Or any number of other options.

And that is GOOD.  The key is you have to jive with and vibe with the program you choose to really stick with it for a period of time.

Maybe it’s more the style of our little gym that you like. (If you’re in the Sacramento area, we’d love to have you by for a sample workout – just shoot me a message and we’ll set it up.)

Either way, figure out what inspires YOU to get better and work hard day in and day out … because that’s what you need to stick with any kind of training program for the long term.

- Forest

PS - Here’s the workout I did yesterday in case you are wondering:

(warm up – 2 rounds, 30 secs ea)

bw squat
plank hold
leg swing

(pair 1 – 3 rounds)

8 rev lunge to double KB overhead press
3 pull up

(pair 2 – 3 rounds)

8 double KB deadlift
12 close grip push up

(pair 3 – 3 rounds)

5 hanging knee to elbow
5 sit outs

(quick finish – no rest!)

ez bar curls drop set 3×10

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Kettlebell Combos for Fat Loss

by admin on October 7, 2014

For the last few days, we’ve been talking about the concept of alpha and beta receptors, and how they effect fat loss.

In short, alpha-2 receptors can be seen as the bad receptors that hinder fat burning, and the beta-2 receptors are the good receptors that help accelerate fat burning.

The more alpha-2 receptors there are compared to the beta-2 receptors the harder it is to burn fat and vice versa, the greater the number of beta-2 receptors versus alpha-2 receptors the easier it is to burn fat.

So HOW do we inhibit the alpha-2 receptors, and activate the beta-2 receptors?

We start with low insulin. One way to achieve low insulin is by intermittent fasting.

Also, catecholamines are what binds to the receptors on your fat cells. To stimulate your catecholamines you need to perform high intensity exercise. Intermittent fasting will help produce catecholamines as well.

There are of course MANY forms of high intensity exercise. Sue Heintze has a complete plan for you inside her Beta Switch program. Another great form of high – intensity exercise – one of my personal favorites, in fact – is kettlebell complex/combo training.

One of the really cool things about kettlebells is that once you learn the basic moves (swing, TGU, squat, clean, press, and snatch), you can combine these moves together into almost infinite combinations.

Of course there is an ideal way to put these moves together for maximum fat burning and lean muscle building effect (I outline this in my Kettlebell Combos for Fat Loss program – more details on how to get that FREE this week below)

Here’s a quick sample workout to show you what I’m talking about:

Fat Burning KB Complex (combo) Workout

(start on the right side; complete reps as prescribed; then repeat on the left side)

1 KB clean
straight to

5 KB squat to presses
straight to

10 one arm KB swings
Once you finish this sequence on BOTH sides – making sure to rest as little as possible – move directly to -

Pull ups OR body rows – max reps minus one

Repeat this combo five times with about sixty seconds of rest between rounds

THEN finish your workout with ten rounds of 30 seconds on/30 seconds off high intensity cardio (running, biking, etc)

In summary, alpha-2 receptors can be seen as the bad receptors that hinder fat burning, and the beta-2 receptors are the good receptors that help accelerate fat burning. The more alpha-2 receptors there are compared to the beta-2 receptors the harder it is to burn fat and vice versa, the greater the number of beta-2 receptors versus alpha-2 receptors the easier it is to burn fat. To inhibit the alpha-2 receptors and activate the beta-2 receptors, we can 1) practice intermittent fasting and 2) perform high intensity exercises. And kettlebell complexes are a GREAT form of fat – burning high intensity exercise!!

Try today’s workout, and start losing fat in those most troublesome areas of your body!!

Thanks, train hard, and talk soon -

Forest Vance
ForestVance.com

PS - When you grab a copy of the Beta Switch program I mentioned above, I’m going to hook you up with a FREE copy of MY Kettlebell Combos for Fat Loss program (this is the basic, stripped down, IMPROVED, all-you-need-to-know version of my original 30 Day Rapid Fat Loss Kettlebell Solution program.)

You’ll get the training manual and the coaching videos – you’ll have all you need to lose fat in all your trouble areas using KETTLEBELL TRAINING!!

All you have to do to get this FREE is:

- Click THIS link (or any other one in this message)
- Pick up a copy of the Beta Switch on my recommendation
- Forward your Clickbank email receipt to my assistant at fvtcustomerservice (at) gmail.com

And we’ll send you access to your FREE copy of my Kettlebell Combos for Fat Loss program!

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Think You Know How to Squat? [video]

September 19, 2014

There are a lot of things that have to be in place to do a proper squat. You need: – mobility in the right places – strength in the right places – desire to work (squatting is hard!! … and it’s a lot easier to do half-reps etc) And the reality is, most people do [...]

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Armour Building Kettlebell Complex

September 17, 2014

Got another complex workout for you today. In the article we posted on the blog a couple of days ago, I talked two great ways to use complexes: 1 – As a tough “finisher” at the end of your strength training workout 2 – As a stand – alone training session to replace your cardio [...]

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PreHab Revolution – FVT Mobility Exercises

September 3, 2014

Doing mobility exercises on a daily basis for the last 18 months or so has literally changed my life. Among the differences I have noticed: – Aches and pains from various injuries have decreased or even disappeared – I move better and feel stronger and end up moving MORE throughout the day, and as a [...]

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Fix Your Kettlebell Clean (new video)

August 30, 2014

The kettlebell clean is possibly the toughest to MASTER of the basic KB drills (“basic” kettlebell exercises being the swing, squat, Turkish get up, clean, press, and snatch). The goal is to clean the ‘bell up from the ground in one smooth movement into a perfect rack position at the shoulder. But commonly – – [...]

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Why Your Squat Isn’t Getting Stronger (NOT what you think)

August 22, 2014

A lot of experts say that the squat is the king of all exercises. Of course, there will always be a bit of debate to be had … about if this is the true “KING” of all exercises out there … some people will agree, and some people won’t. BUT … what matters most is [...]

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