When I was a freshman in High School, we played our games on Thursday nights.

(And we were undefeated! – Colfax High Freshman Team, 1995.)

Then, on Fridays, we would have “conditioning” after practice – which was always some crazy amount of hill sprints or bear crawls or running around the track for 5 miles in full pads or whatever else.

I think our coaches did it so that we wouldn’t go out and get into trouble on Friday nights.

But whatever reason they did it, I learned a lot of great lessons in those days. A big one being, how you can push yourself FAR past the point that you think you can! … and THAT’s what I want you to think about as you go for it on this “No Guts – No Glory” KB / BW Conditioning Circuit:

++ Want 6 more workouts like this one, free? Grab my full “No Guts – No Glory” KB Workouts program – FREE for the next few days – here: http://bit.ly/nogutsnoglorykb ++

(5) KB sumo deadlift
(5) squat thrust
(10) two hand KB swing
(5) burpee, no push up
(5 R, 5L) one hand kb swing
(5) burpee with push up
(10) hand to hand KB swing
(5) burpee with two push ups

- No rest between moves
- 60 seconds rest at end of circuit
- repeat circuit 1 (beginner), 2 (intermediate), or 3 (advanced) times total

Watch the video that shows you how to do this sequence here – https://youtu.be/ZF5JZQ4k1VA

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All you need for this workout is a single kettlebell – and you can get it done any time, any place.

It may look simple on paper, but it is ROUGH, trust me.

Give it a try this Friday, let us know how you do.

And have a great weekend! -

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

PS - Want 6 more workouts like this one, free? Grab my full “No Guts – No Glory” KB Workouts program – FREE for the next few days – here: http://bit.ly/nogutsnoglorykb

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++ I am giving away the Extreme Anabolic Kettlebell Program FREE – see the bottom of this message for details ++

Hill sprints are safer and easier on your body than standard sprints, they improve your running form, and they are amazing for burning a ton of fat in a short amount of time.

We have did a TON of them in prep for the Spartan Beast we just completed in Lake Tahoe a couple of weeks ago.

Jim Wendler has talked about his goal of working up to the number of carries a running back would want in a football game – and I LOVE this idea.

So you’re doing a minimum of 20, and working up from there.

We ended up doing different types and variations, too. Sometimes we were running up a short hill. Sometimes we were climbing longer hills. Sometimes we went the local football stadium and ran the bleachers. Sometimes we went to the stadium parking garage and ran the steps. And sometimes we even carried weights – like sandbags – with us up the hills / steps.

Because, we knew that we were going to encounter challenges like this during the race. But also, as a result, everyone doing the training got in GREAT shape.

If you want LOTS of specific hill sprint workouts – programmed out, telling you exactly what to do, and how to do it – organized into a full program to help get in amazing shape, I highly recommend that you check out:

=> Anabolic Running

And the bottom line is, if you are looking for a cardio form that is safe and easy on your body, that improves your running form, and that burns a ton of fat in a short amount of time, I highly recommend you incorporate hill sprints into your training today.

Train hard, talk soon -

- Forest Vance
ForestVance.com

PS - The Extreme Anabolic Kettlebell Program chooses kettlebell exercises scientifically shown to achieve the greatest anabolic response (boosting testosterone and growth hormone).

It also uses very little rest in between sets as these types of fast-paced workouts have been shown to increase anabolic hormones naturally as well.

If you order Joe’s Anabolic Running program through one of the links in today’s email (you must click a link from MY email LAST before you order!), you will get the full program for FREE! – Joe will send it to you personally at the end of his Anabolic Running sale.

So if you want to Extreme Anabolic Kettlebell Program for FREE – just be sure that the link below is the LAST ONE you click before you order:

=> Anabolic Running

And then Joe will automatically send you the bonus at the end of the sale!

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When we get new boot camp clients at FVT, one of our primary goals is to get them up to speed on their kettlebell swing form as fast as possible.

(This is because it’s such a great exercise for burning fat and building world class conditioning, and we use it as a staple in our workout programming.)

One GREAT drill we use to help refine swing form – with beginners, and intermediates / advanced trainees alike – is what we call the “Imaginary Swing”.

Watch the video, give it a try, and see the benefits today!

- The FVT Team

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We had our Grand Opening for our new studio location yesterday:

To kick off the day, our city district rep came out with the ribbon and the giant sissors, and we did a ribbon cutting to mark the official opening of the studio!

Then, we had healthy snacks, drinks, a raffle, as well as 15 minute “mini” KB / BW boot camp workouts on the hour, every hour, from 9am to 12pm.

Since you missed being there in person, I wanted to share what the workout looked like – so that you can get it in, as an extra fat-burning session this weekend:

FVT Grand Opening 15 Min ‘Mini’ KB / BW Boot Camp Workout

- perform as many reps as you can of each exercise in 30 seconds
- rest for 15 seconds between exercises
- do the exercises one after another, in circuit fashion
- rest for 60 seconds at the end of each round
- do 3 rounds total

ALTERNATING BOX STEP UPS
PUSH UPS
KB SQUATS
RECLINE ROWS
BURPEES

The key with this workout – to make it challenging for different ability levlels – is getting each person to modify the movements to make them the right level of intensity for THEM and THEIR fitness level.

For example, we can vary the height of the box step ups for different folks, as well as have them add weight to make it more challenging if needed.

The push ups can be done with the hands elevated, from the knees, or from the toes.

The squats can be done with NO weight, or with different KB weights.

The rows can be done from different angles.

The burpees can be modified to make harder or easier for each individual.

THIS is how you take what probably looks like a “basic” workout, and make it challenging and great for ALL folks, no matter where they are at with their fitness level.

If you happen to be in the Sacramento area, we invite you to come out for a workout at our facility!

If not, the next best thing we have going is the Ultimate Kettlebell Results package:

=> Ultimate Kettlebell RESULTS – complete 16 week KB / BW / BB program from FVT

Thanks, have a great Sunday, enjoy the rest of your weekend, and talk soon -

- Forest Vance
Owner, FVT Boot Camp and Personal Training
ForestVance.com
ForestVanceTraining.com

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“Beg for Mercy” – Upper Body KB Crusher

by admin on October 13, 2017

It’s Friday the 13th.

So in honor of this special day, I present to you the “Beg for Mercy” – Upper Body KB Crusher …

… because it’s a KILLER! ….and begging for mercy is what you’ll be doing by the end :)

Give it a try today:

“Beg for Mercy” – Upper Body KB Crusher
from the Ultimate KB Results Package

1 – PRESSING LADDER

KB Presses – Do four ladders up to 3 reps each.

The pressing ladders will look like this:

C+P right
C+P left
clean, 2 presses right
clean, 2 presses left
clean, 3 presses right
clean, 3 presses left

2 – BURNER – set your timer for 12 minutes, get as many rounds as possible!

3 pull ups (use band assist if needed, OR do 9 inverted rows)
5 dips (use low bars and foot assistance if needed)
7 push ups (knees OR toes)
9 KB swings

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We have an incredible deal going this weekend on jumbo package of my top KB workout programs.

If you like the “Beg for Mercy” – Upper Body KB Crusher, you’ll LOVE this:

=> Friday the 13th – Ultimate KB GAINZ Package – save up to 76%

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Ultimate FVT GAINZ Pack (48+ Unreleased KB Workouts) is LIVE!

October 11, 2017

Ultimate FVT GAINZ Pack (48+ Unreleased KB Workouts) is LIVE! FINALLY – get muscles and look lean with this ultimate package of 48+ top-secret, unreleased kettlebell workouts. This is THE “underground” KB workout collection for the Ultimate Kettlebell Fan. BUT – it’s on a dime sale, so the price goes up with each person that [...]

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“Nowhere to Run” – 18-min KB workout

October 10, 2017

Check out this new 18-min KB workout. You can do it any time, any place – all you need is a kettlebell and a pull up bar. It is a sample from my new program – dropping TOMORROW! – designed to help you with getting the muscles and looking lean. *Video exercise demos, weight recommendations, [...]

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5-part “Anabolic Sleeping” protocol

October 6, 2017

Considering the impact sleep has on our overall health, it should be higher on our priority list than it actually is. People who are chronically sleep deprived likely have lower Testosterone, decreased immunity, greater chance of developing diabetes, and overall increased chance of mortality. But getting the PROPER amount of sleep is scientifically proven to [...]

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“Catabolic Sleep” is killing your GAINZ (and what to do about it!)

October 5, 2017

We are always on the lookout for the newest workout, diet, and supplement regime that will help us shed fat and add lean muscle. But one thing we often forget is that your body is PRIMED for building muscle during sleep. If you are not sleeping well, much of your workout efforts could actually be [...]

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“Cold Steel” – Sample 4 Week KB Hybrid Workout

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 [...]

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