Kettlebell Boot Camp Workouts (free sample)

Video Recap (workout from

This is a quick, five minute kettlebell and body weight circuit you can use in your boot camps (or in your own personal workouts!)

It consists of two simple-to-teach – yet fun, and TOUGH – moves:

– the kettlebell squat clean (see video above for demo)

– burpees

There are a couple of ways you can set up the set and rep scheme.

One way is to do as many reps as you can of one exercise in 30 seconds, take a 10 to 15 second break, switch moves, and repeat the cycle three to four times.

Another way is to do this one with a partner.  One person does seven squat cleans, and the other person does as many burpees as they can during the time it takes person “one” to complete their squat clean set.  You would then repeat this cycle back and forth as many times as possible in five minutes.

Simple, but tough – a great short circuit to add to your arsenal of boot camp workouts.

Oh, and BTW – this video is a sample of what you’ll find in my new Kettlebell Boot Camp Workouts program.

Along with 25 year fitness boot camp vet Georgette Pann, I’ve put together 99 killer kettlebell boot camp workouts, for you to “steal” and use with your campers (and yourself!)

Click here to check it out:

=> 99 Kettlebell Boot Camp Workouts


Thanks, train hard, and talk soon –

Forest Vance, MS, RKC

What To Do If Your Back Hurts From The Kettlebell Swing

Okay, first things first … if you’re doing kettlebell swings the way I teach them, and you are a healthy, injury-free individual, your lower back should not hurt at all.

On the other hand, there could be some underlying structural/muscle imbalance/etc. issues going on that are causing your lower back pain – regardless of training technique.

My friend Rick Kaselj shot a video special for you – an FVT reader – that covers this topic.  He talks about what could be happening, and a few simple drills to fix it.  Check it out:

If you liked this video, check out Rick’s full Fix My Back Pain program by clicking here

Re: your KB training concerns

I had a guest article and video published on a fitness colleague’s blog the other day.

The article and video outlined one of my kettlebell challenge workouts.

I got several comments with very positive feedback. But one of them – from an “anonymous ortho surgeon” – was pretty scathing, to say the least 😉

At first I was a bit upset when I saw the post. But then I quickly realized that I was HAPPY he posted his comment – because if he’s thinking this, odds are other folks are as well – they just might not be saying it with such “conviction”, for lack of a better term 😉

So I thought I’d share with you the three big points touched on in his response – and my answers – to hopefully address some of your top KB training concerns:


Point #1 – “Kettlebell training is bad for your back”

My answer –

With all due respect, if you feel that the swing is an exercise that is bad for your back, I would challenge you and say that you are likely doing the exercise incorrectly.

The swing is in fact GOOD for your back if done correctly – it promotes proper movement patterns and strengthens the muscles of the posterior chain, among other things.

Here is an article recently published in the Journal of Strength and Conditioning Research that does a great job of explaining further:

Point #2 – “This workout is random, has no rhyme or reason, and is not backed by science”

My answer –

The workout in this post (one of my kettlebell challenge workouts) is not intended to be a complete, be-all-end-all program. It is to be done periodically to test your fitness level and for a fun challenge.

The concept with these challenge workouts is that you can do them once, go back to following your regular program for a period of weeks or months – and then come back to doing them again to see how you’ve progressed.

Loads of research from the last 5+ years points to the fact that interval training is superior to more traditional steady-state cardio … which another benefit of performing this specific workout, if you wanted to be more “scientific” about it.

Here is one research article that supports this – a quick google search would find you dozens more:

Point #3 – “Why are you programming 200 swings into a workout”

My answer –

In short – for both the physical and mental challenge! Because that’s what a workout like this is all about!! 🙂

That being said – in this specific workout, yes, the total volume is 200 swings (100 at the beginning, 100 at the end) … but that does NOT mean you would need to do all 100 swings in a row.

With good form and a proper weight, this is in fact do-able with virtually zero risk of injury. (Again, I would challenge your swing form.) HOWEVER – for folks who are just getting started, are still working on their form, etc. – breaking up the set with rest is 100% fine (like doing five sets of 20 reps each, or even ten sets of ten).

I am all about making KB workouts challenging but do-able for all ability levels.


To sum up – if you’ve ever had concerns about any of the things I touched on in the message above, hopefully today’s email was helpful for you.

And the bottom line is, whatever form of exercise you choose – whether it be running, pick-up basketball, or kettlebell lifting – there is inherent risk involved. You can get injured. But the benefits are many, many times over more worth it than the potential harm. That’s why we do it 🙂

Thanks for reading, train hard, and talk soon –

Forest Vance
Master of Science
Certified Russian Kettlebell Instructor

PS – If you’re looking to improve your kettlebell training form, no doubt, the #1 best way to do it is with a highly qualified in-person KB trainer. Look for one in your area.

But that’s also unfortunately not possible for everyone. The second-best thing is top-notch video instruction. Which you’ll get over five hours of, with our new KB workshop DVDs. And they are on sale for a short time longer. Check them out here:

=> Kettlebell Workshop DVDs (on “launch discount” now)

15 Minute KB Clean/Press/Snatch/TGU Workout

Got a little kettlebell circuit workout for you today.

This is a great one if you’re looking to get some extra work in over the weekend.

(BTW – this workout is from the Kettlebell Workshop DVD’s I mentioned to you yesterday. If you’re unsure about how to perform any of the exercises – or even if you *kind of* know how to do them, but would like to get better – so you can do moves like the ones in today’s workout with ease – check out the KB Workshop DVD Special going on this week HERE)

– start by doing one Turkish get up to the top of the move
– move directly into five clean and presses on that same side, without setting the KB down
– move directly into five snatches on that same side, without setting the KB down
– finish by doing the “top down” portion of the get up

Do three (basic) to five (advanced) rounds of this circuit as fast as you can with perfect form.

That’s it for today! And don’t forget – if you’re unsure about how to perform any of the exercises – or even if you *kind of* know how to do them, but would like to get better – so you can do moves like the ones in today’s workout with ease – check out the KB Workshop DVD Special going on this week by clicking HERE.

Thanks –

Forest Vance, MS, RKC

Skill-Specific KB Swing Warm Up (video)

We just finished up the monthly challenge workout at our Sacramento, CA personal training studio.

This workout contains a TON of kettlebell swings. So for clients that are fairly new to KB training – and even for those who have been working out at our studio for years – we take some time at the beginning of the session to work on and refine our kettlebell swing form.

(BTW, adding a “skill-specific” segment to your warm up/workout prep is something I highly recommend you do as well.)

So, I wanted to share with you a preview segment of the new Kettlebell Workshop DVD’s we have on sale this week – you’ll see me demonstrate a simple progression you can do to improve your KB swing form.

Check it out:

That’s it for today – enjoy the video and have a great one –


PS – My new Kettlebell Workshop hard-copy DVD set is now on sale, and you can grab it at a discounted price for a limited time. Get more details and pick up your copy HERE

New KB Workshop DVDs Now Available

I’m very excited to announce that our new Kettlebell Workshop DVDs are now available for purchase!

*** Grab the KB Basics and Advance Workshop DVDs at your special “launch discount” price here ***

I met Logan Christopher – my partner on this project – at the beginning of this year at an industry event.  If you don’t know Logan, he is a wild guy and does some pretty crazy stuff – juggling kettlebells that are lit on fire, for example:

Anyway, Logan and I stayed in contact, and eventually decided to do a kettlebell workshop together.  (You may have heard me mention the workshop, or you might have even attended yourself!)

The event was a great success.  We covered everything from the basics of safe and effective technique on all the basic moves (the swing, Turkish get up, snatch, clean, press) to the crazy (like overspeed training techniques, kettlebell juggling)

Whether you were at the workshop or not, the good news for you is that we got the event professionally filmed and edited. And as of today, it is officially available on DVD.

I’m really pumped about this project, as it’s the first one of its kind that I’ve done (90% of my current products are digitally delivered).

I wanted you, a loyal FVT reader, to be the first to know about it – and to get the chance to grab it at a discounted price.

=> Grab the KB Basics and Advance Workshop DVDs at your special “launch discount” price here

Hope you’re having a great day, and talk soon –

Forest Vance, MS, RKC

Simple (but NOT easy) KB Clean – Squat – Press Workout

Yesterday, we covered a new drill to help you with your KB clean technique.

Today, I want to give you a workout to try, to practice your new and improved form. This one looks simple on paper, but is far from easy.

All you’ll need is a single ‘bell you can press overhead for about 10 reps (on a max set).

Start with a clean to the shoulder. Holding the KB in the rack position, do a squat. You”ll go directly from the rack squat into an over head press.

Reclean the ‘bell and repeat for five more reps on the same side, for a total of six reps.

Switch hands and do the same on the other side. Repeat for a total of ten sets on each side.

That’s your entire workout. Again – looks simple, but far from easy 😉

Give that one a go and let me know how it goes!

Thanks, train hard, and talk soon –

Forest Vance, MS, RKC


**Dragon Door Kettlebell Free Bonus Offer!**

To do the above kettlebell workout, you need a kettlebell. And as you progress into your training, you’re likely going to want and need to buy more – as you get stronger, for additional variety, etc.

There are now dozens, if not hundreds, of kettlebell brands to choose from when it comes time to purchase. There are of course among those many good ones … but of all the maybe dozen or so KB brands I have worked with, my personal favorite still remains Dragon Door ‘bells.

(If you don’t believe me, check out my videos – I use a Dragon Door KB in all of them! 😉 )

I like Dragon Door KB’s for many reasons. They are balanced very well, have a smooth non-abrasive handle, and just feel the most solid and high quality of all the kettlebells I have tried.

So here is the deal. I know Dragon Doors are not the cheapest out there. But I think they are among – if not THE – best KB’s for the money. So I want to incentivize you to at least give one a try.


The Offer

I am going to give you a free copy of one of the following programs of mine:

21 Fat Burning Kettlebell Workouts

Hybrid Kettlebell Strength and Conditioning

Kettlebell Challenge Workouts 1.0

When you purchase a Dragon Door kettlebell through me.


All you have to do is:

1 – Click the link below and order your DD kettlebell (you MUST use this link to get your free bonus):

=> Browse and purchase your Dragon Door kettlebell here

2 – Forward your purchase receipt to my assistant at fvttraininfo (at) (you must forward your receipt to THIS email address to get your free bonus)

3 – Let us know which of the programs above you’d like as your free bonus!


PPS – Like all good things, this offer must come to an end – it wouldn’t be fair to me or you to keep it good forever.  So, we’ll give you until the end of this week (Sunday the 6th at 11:59pm) to take advantage of it.


– Forest