“Cold Steel” – Sample 4 Week KB Hybrid Workout

by admin on September 19, 2017

I am sitting here writing up a workout for one of my Elite Distance KB coaching clients.

With their permission, of course, I am going to share one of the workouts from their plan, to give you an idea of how the program works.

Now – and this is SUPER important – I want you to realize that this is customized, based on this specific client’s goals.

Also realize that the workout is customized based on the specific equipment the client has to train with.

As well as time available to train, injury history, etc.

This client is looking to:

- get stronger
- lose bodyfat
- improve movement
- reduce pain
- feel great

So here’s what we’re working on:

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*I have not included video demos of exercises in this sample – but know that they are linked up client as part of the full program*

“Cold Steel” – Week 1, Day 2

A – Warm Up – perform easy, continuous reps of each exercise for 20 seconds. “Flow” from one move to the next, without rest. Do the circuit 2x total:

- run in place
- prisoner squat
- push up
- band pull apart

B – Deadlift – follow the set / rep schedule below for the 4 week program … rest for at LEAST 2 minutes between sets:

- week 1 = 3 sets, 8 reps each, 70% 1RM
- week 2 = 4 sets, 5 reps each, 80% 1RM
- week 3 = 4 sets, 5 reps each, 80% 1RM
- week 4 = 4 sets, 3 reps each, 90% 1RM

C – Burner – do 1 round of the following circuit … go as FAST as possible, abd try to beat your time each week!

- KB goblet carry – approx 200 yds
- 15 burpees
- KB ground-to-overhead – 15
- 15 burpees
- KB goblet carry – approx 200 yds

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I hope that gives you a good idea of what a workout might look like in my Elite Distance KB coaching program.

This was a sample from an actual program that I am designing for one of my clients – so if I were to design a program for YOU, it would likely look different! – because you probably have slightly different goals, time to train, available equipment, etc -

But at least you can see what a training session might look like, and how I would put it together.

Here is more info on my Elite Distance KB Coaching, if you are interested in applying for one of the 4 remaining available spots:

http://fvtcoachingclub.com/elitecoaching/

Have a great day, talk soon -

Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell Instructor
ForestVance.com

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17 Minute KB / Jump Rope WO + sale on “Top 21 Fit Biz Mistakes”

by admin on September 4, 2017

It’s Labor Day, and I just finished up leading a couple of great training sessions at FVT.

Now I am wrapping things up here at the gym and then will be off to enjoy the rest of the Holiday with the fam.

How about you?

Since you couldn’t physically be at the workouts this morning at FVT, here is the conditioning portion of the boot camp we did -

You can crank this in about 14-17 minutes, you just need a single, moderate weight (12 or 16k for women, 20 or 24k for men) KB and a jump rope.

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17 Minute KB + Jump Rope Conditioning WO

- 7 1 arm swings (per side)
- 5 goblet squats
- 100 single jump rope jumps OR 33 double unders
- 7 goblet squats
- 5 1 arm swings (per side)
- 100 single jump rope jumps OR 33 double unders

Do 3 rounds as fast as possible!

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Most folks in boot camp this morning finished in around 15 minutes – if you try this one, let us know how you do.

Have a great day, talk soon -

- Forest Vance
ForestVance.com

PS - We are opening a new FVT studio location this month!

To celebrate, I am putting my best-selling course, “Top 21 Fitness Business Mistakes … and How to Avoid Them!”, on sale.

Save 60% off the regular price, this week only, at the link below:

http://bit.ly/fitbizmistakes

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What Size Kettlebell to Use [video]

by admin on August 23, 2017

One of the biggest questions I am getting from folks as we head into our KB STRONG – 6 week intensive is, “What Size Kettlebell to Use?”

I break it down for you in today’s video.

Check it out:

What Size Kettlebell to Use

Hope that helped.

If you are interested in our KB STRONG Challenge, I have also copied details below.

Thanks, keep training hard! -

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

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[details on] KB STRONG – 6 week intensive – starts Monday, August 28th!

- 6 weeks / 42 days
- Focus is getting you STRONGER – so that you can transform your body and reach your training goals!
- You need at least two KBs – probably a 8k or 12k and 16k or 20k for women, 12k or 16k and 20k or 24k for men – as well as access to a pull up bar or suspension trainer
- I am working with you as your coach every step of the way
- We do a Challenge workout at the beginning and end of the program to measure your progress
- You will also take weight, measurements and self pics before and after the Challenge to track your progress
- You get a detailed workout plan to follow at the beginning of each week from me – includes written instructions for every aspect of each workout, as well as links to video descriptions of each exercise
- You get a meal plan to follow throughout the program that tells you exactly how and what to eat, so that you can get the best results
- I will hold you accountable via our private FB group where you will check in after every workout
- You can post videos to the group of you doing any of the KB exercises and I will give you tips to improve your form
- On completion you get 18 weeks of bonus Kettlebell workouts from me to keep the GAINZ going for the rest of 2017 and beyond

Again it is highly interactive and a small group (limited to 20).

Cost is $97.

Apply using the link below:

=> Kettlebell STRONG Challenge

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[video] Kettlebell Exercises for Abs – the Rack Squat

by admin on August 21, 2017

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The Rack Squat is a nice variation on the standard kettlebell squat, and a great way to bring the abs and other core stabilizer muscles into play.

The easiest way to get the KB into starting position is to “cheat” curl it up. Get the weight between the feet, like you are going to deadlift it. Grab the horn of the ‘bell with the hand on the side you’ll be holding the weight during your squat. The other hand goes on top of that hand, and assists to bring it up to the rack.

If you are comfortable and confident with your technique, you can also clean the KB to the shoulder to get to starting position.

In the rack position, make sure you have three points of contact. 1) the forearm 2) the upper arm and 3) the thumb touching the collar bone. (Point #3 is more of a self check – you do not need to have your thumb touching the collar bone the whole time. Watch the video to see what I mean.)

Remember when you are doing this move that the whole point is to STAY SQUARE. Do not let your shoulders rotate, or the KB drop to one side, at any time. This will really activate the abs and all of the other core stabilizer muscles we are trying to bring into play.

When finished with the desired number of reps, return the KB to the ground in the same way you picked it up.

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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.

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.

I 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 August 20, 2017

Flash forward, 6 weeks from now.

October 1st, 2017.

You are a LEANER, MEANER, and STRONGER version of yourself.

You know that with focus, accoutability, and the right program, you can make a LOT of progress in 6 weeks.

… that’s why, by popular demand, the KETTLEBELL STRONG intensive is BACK! …

… and starting NOW – for the next 72 hours – 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.

I 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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KB workout in the park

August 16, 2017

Today’s session is great “minimalist” – style workout you can in the park, on a nice day. Grab your KB, find a bar to hang from and do your leg raises, and you’re ready to rock! Let’s do this – I’ll coach you through it: # WARM UP Let’s get the hips and shoulders warmed [...]

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[video] 9 Minute “Kettlebell – Burpee Bonanza” Workout

August 13, 2017

This workout is one of my favorites. It can be done as a finisher at the end of your regular strength workout, OR as a short, stand-alone training session in itself. And all you’ll need to do it is a single KB: 9 Minute “Kettlebell – Burpee Bonanza” – No Gym! No Excuse! Workout (5) [...]

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Sample Kettlebell Boot Camp Workout

July 31, 2017

Here is a sample workout from the Kettlebell Boot Camp Workouts Mega-Bundle, on sale now: # Sample Kettlebell Boot Camp Workout Warm Up Start your boot camp with a kettlebell dynamic warm up like this one: 8 KB halos (each way) 8 KB slingshots (each way) 8 KB figure eights (each way) Part 1: Kettlebell/body [...]

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10 Minute Kettlebell Workout #1 (video)

July 29, 2017

This total-body, HIIT-style kettlebell workout will work every major muscle group in your body, and send your metabolism through the roof … in 10 minutes flat! Ready to give it a try? Let’s do this! # 10 Minute Kettlebell Workout #1 Get as many rounds as possible in 10 minutes of: – 5 burpees – [...]

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Pre-KB Workout Warm Up Sequence

July 27, 2017

You may or may not be getting warmed up before your kettlebell workouts now. But, it is very important that you do so. Among other things, warming up properly will help you get mentally and physically ready for your training session, keep you injury free and actually improve your performance. Pre-KB Workout Warm Up Sequence [...]

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