8 Minute Kettlebell Finisher, Proven 4x BETTER Than Cardio (includes video)

On November 28, 2013 By adminIn Kettlebell Workouts, VideosLeave a comment

Getting some great feedback so far on yesterday’s KB finisher. Just WAIT ’till you see what’s in store for you today …

This finisher combines kettlebells and body weight into a SMOKER of a sequence to end your workout with.

It includes the rack carry which is a somewhat unique exercise that you may have never done before. (Make sure to watch the video below to see how to do it correctly.)

This finisher both improves your conditioning AND hits a ton of muscle groups, all at one time …

“Metabolic Stimulation” Kettlebell and Body Weight Finisher

Duration: 10 minutes or less

Equipment: One single kettlebell – two hand swing weight size

1) Rack Carry Right Arm x 20yards
2) Rack Carry Left Arm x 20yards
3) Spiderman Crawl x 20yards
4) Sprint x 20yards

Watch the video below to see how to do each exercise:

You can get dozens more KB finishers from Chris Lopez here PLUS some fat-burning body weight workouts from Mike Whitfield:

=> NEW KB Finishers and Advanced Body Weight Workouts —-<< on sale this week

That’s it for now – train hard, and talk soon –

Forest Vance, MS, RKC

PS – A recent study by ACE proved that you burn up to 20.2 calories per minute using a kettlebell.

vs … Calories burned per minute on a treadmill = 5 (on average)

SO … let’s say you did the above finisher in 8 minutes …

8 mins x 20 kcals = 240 kcals burned in 8 mins

vs …

20 mins x 5 kcals = 150 kcals burned in 30 minutes

THAT, my friend, is an 8 minute solution to your ineffective cardio 🙂

Cure your boring workouts here => NEW KB Finishers (on sale this week)

Is Interval Training Dead?

On November 27, 2013November 27, 2013 By adminIn Basic Kettlebell Drills, Kettlebell WorkoutsLeave a comment

Is interval training (as we know it) DEAD?

Discover the truth here <=

At the link above, you’ll also find the best “one-two belly fat punch” around. It’s the combo of advanced body weight training and kettlebell finishers.

If you want to put an end to boring and outdated interval training methods – AND you don’t have access to a lot of equipment – you’ll LOVE this finisher that requires just ONE single KB:

Sample Kettlebell Finisher

Do the following circuit as many times as possible in 5 minutes, resting only when needed. Next week, when you try the same finisher
again, try to beat the number of rounds you got the first time around.

KB Cleans (5 per side)
Spiderman Push Ups (5 per side)
KB Swings (10)

Simple, but BRUTAL. That will improve your conditioning in minutes … and the caloric afterburn and adrenaline rush will last up to 38 hours.

Get 31 MORE KB Finishers and Body Weight Workouts like the one above here:

=> Sale on 31 Kettlebell Finishers HERE

This program is from my friends Chris Lopez and Mike Whitfield.

Chris is a StrongFirst Level II Kettlebell Trainer. He also has 3 jobs and 5 kids – yet he stays in incredible shape year-round.

Mike has lost 105 pounds himself, and has also used his finishers with his private coaching clients … who have ALL placed or won
Transformation contests (even with thousands of people voting).

Put these two guys together and you get a pretty amazing combo of kettlebells and finishers in one place 🙂

=> Grab 31 Kettlebell Finishers on sale HERE

Oh ya – you’ll ALSO get eight weeks worth of body weight workouts when you pick up a copy of this program. You can use these body
weight workouts also with the KB Finishers for a fat burning and conditoining session you can do anywhere.

Cool. That’s it for now. I am off to program my boot camp workouts for tomorrow’s classes – and I am going to plug in a couple of Chris’ KB finishers just for fun 🙂

Train hard, and talk soon –

Forest Vance, MS, RKC

Kettlebell Snatch + Lateral Burpee Combo Workout

On November 23, 2013November 23, 2013 By adminIn Kettlebell Workouts, VideosLeave a comment

This workout is BRUTAL.

Knocked it out today myself, and was CRUSHED afterwards.

Try it at your own risk 😉

Here’s how it goes:

Kettlebell Snatch + Lateral Burpee Combo Workout

10 KB snatches (right arm)
10 KB snatches (left arm)
10 lateral burpees

9 KB snatches (right arm)
9 KB snatches (left arm)
9 lateral burpees

etc. … ’till you get down to 1 rep of each. As fast as possible.

Here is a video me doing a small portion of the workout above – so you can see how to do the exercises:

And don’t forget – to get TONS more workouts like this one – AND a bunch of FREE bonuses when you hop on the special offer before the end of the weekend – click HERE

That’s it for now! Thanks, train hard, and talk soon –

Forest Vance, MS, RKC

20 Minute Kettlebell Challenge Workouts

On November 22, 2013November 23, 2013 By adminIn Kettlebell WorkoutsLeave a comment

I am going to be brutally honest with you today.

I used to think it was pretty much impossible to get a good workout with minimal equipment (like a single kettlebell) and in a short amount of time (say 20 minutes).

I played football in college – and actually at the pro level for a couple of years – and our workouts were always at least 90 minutes long. So that was my mental “set point”, and I thought that was what you needed to do to get a great workout. It just seemed like working out at home, or without a bunch of machines and barbells etc., would not do the same thing. I didn’t think it would be a “real workout”.

BUT – when I discovered kettlebells about six years ago – I quickly realized that I was dead wrong. Using just a single kettlebell and my own body weight, with a properly designed training session, I could get an AMAZING workout, hit all of my major muscle groups, and get both resistance and cardio at the same time – in about 20 minutes.

=> Get my original 20 Kettlebell Challenge Workouts manual FREE when you test drive the FVT Coaching Club (offer expires)

Here is what one of these workouts might look like:

– Do entire workout as fast as possible
– 25 minute time limit
– Each pair of exercises – swings and push ups, lunges and mountain climbers, etc. – may be performed in any combination of reps
100 two hand kettlebell swings (24k for men, 16k for women)
50 push ups (toes for men, knees for women)
10×10 yard shuttle sprints
100 reverse lunges (ea step counts as one rep)
50 knee-to-elbow mountain climbers (ea knee to elbow move counts as one rep)
10×10 yard shuttle sprints
100 body weight squats
50 inverted rows/beginner pull ups
10×10 yard shuttle sprints

=> Get more kettlebell challenge workouts like this one FREE – PLUS three new ones every week – when you test drive the FVT Coaching Club (this week only)

So, there you go. You CAN get an amazing workout anywhere with just a single kettlebell and your own body weight. Try the one above yourself if you need proof 🙂

And don’t forget – you can get many more challenge workouts like the one above – PLUS three new ones every single week – when you test drive my FVT Coaching Club weekly kettlebell workout program HERE.

That’s it for now. Have a great one, train hard, and talk soon –

Forest Vance, MS, RKC

KB/DB/BW Workout from Turbulence Training 2.0

On November 8, 2013 By adminIn General, Guest Posts, Kettlebell WorkoutsLeave a comment

It’s Friday!

So I got a special kettlebell/dumbbell/body weight weekend workout for you.

Let’s get right to it –

Intermediate Workout C

from the NEW Turbulence Training 2.0

Warm-up Circuit:

– Go through 2 times with no rest between exercises.
– Rest 20 seconds between circuits.

o Prisoner Squat – 20 seconds
o Pushup or Kneeling Pushup – 20 seconds
o Stability Ball Leg Curl – 20 seconds
o Band Pull – 20 seconds

Circuit #2

1A) Goblet Step-Up (use KB and bench/box to step up) – 30 seconds per side
– 15 seconds rest/transition.
1B) T-Pushup (alternating sides) – 30 seconds
– 15 seconds rest/transition.
1C) KB Swing – 30 seconds
– Rest 30 seconds & repeat 1 more times for a total of 2 circuits

Circuit #2

2A) 1-Arm KB/DB Squat & Press – 40 seconds per side
– 20 seconds rest/transition.
2B) KB/DB Renegade Row (alternating) – 40 seconds
– 20 seconds rest/transition.
2C) Suspension Y’s or DB Rear-Delt Raise – 40 seconds
– 20 seconds rest/transition.
2D) Suspension Curls or DB Curls with Palms-up – 40 seconds
– Rest 30 seconds & repeat 1 more time for a total of 2 circuits

Circuit #3 (to finish)

3A) Narrow-Stance Bodyweight Squat – 20 on, 10 off x 4 rounds
3B) Jumping Jacks – 20 on, 10 off x 2 rounds
3C) Narrow-Stance Bodyweight Squat – 20 on, 10 off x 4 rounds
3D) Jumping Jacks – 20 on, 10 off x 2 rounds

WHEW … that one might look simple on paper … but it’s a SMOKER! You’re going to be TOAST after that circuit #2 🙂

Enjoy, and have a great weekend –

– Forest Vance, MS, RKC

PS – If you liked the workout above, you should check out the full TT 2.0 program.

The original Turbulence Training program was actually the first product I purchased personally online about five years ago … and since, Craig’s training methods and ideas have had a HUGE impact on the way I train myself and others and put my workouts together in general.

The 2.0 version is a big improvement on the original version and is a lot more user friendly. Plus it’s all follow-along video based, and I know that’s something that a lot of folks really like.

Check out the full TT 2.0 program by clicking here

The program includes:

24-weeks of follow-along, fat-burning workout videos. Craig and his team of TT trainers go through every repetition of every exercise
with you – all in just 30 minutes per session!
The NEW and IMPROVED 10-year Anniversary Edition of Turbulence Training (complete training manual with exercise charts, photos, and
descriptions)
Amazing new versions of classics like TT Thermogenic-30 and TT for Buff Dudes and Hot Chicks
Five brand NEW 4-Minute Miracle workouts that you can do anytime, anywhere for a TT fat burning boost
The new and improved Turbulence Training Nutrition guide to deliver you the total fat loss package you need to transform your body

AND it’s over 50% off at the moment (last time I checked Craig had bumped the price down even lower than it was a couple of weeks ago)

Check out the full TT 2.0 program by clicking here

HardStyle Kettlebell Swing Learning Progression

On November 4, 2013 By adminIn Basic Kettlebell Drills, General, VideosLeave a comment

Happy Monday!

Hope your week is off to a great start.

I mentioned last time that since we’ve been covering a lot on kettlebell workouts lately, that we’d be going “back to basics” for a minute and talking about some technique stuff.

Whether you’re just getting started or you’re an experienced KB enthusiast, this stuff is KEY to getting the most out of your training.

Now then …

If you’re new to KB training or if you’re still not 100% sure of your form on some of the exercises … my advice to you is to focus on JUST two moves to start – the Turkish get up and the swing.

The Turkish get up will help condtion your wrists for your cleans and presses and snatches, build shoulder mobility for these same moves, and a whole lot more.

=> If you missed the article and video I put up over the weekend on the TGU, click here to see it now

Today we’re going to talk about the kettlebell swing.

The swing is the foundation of most HardStyle ballistic movements, like the clean and the snatch.

In the today’s video, you’ll find a super basic technique progression to learn the proper movement pattern in the HardStyle kettlebell swing … this is great if you’re just getting started OR even if you’ve been training with kettlebells for a while.

Follow the progression and use the tips in the video … practice them … and you’ll be well on your way to KB swing mastery:

HardStyle Kettlebell Swing Learning Progression

Hope that helps – and fire away with your questions in the comments section below!

Thanks

Forest Vance, MS, RKC

PS – What did you think of today’s video? Was it helpful? What other topics can I help you with in the future? More KB technique/training tips? More sample workouts? Let me know in the comments section below!

Kettlebell Half Turkish Get Up

On November 3, 2013November 3, 2013 By adminIn Basic Kettlebell Drills, VideosLeave a comment

I’ve been sending you a ton of kettlebell workouts lately –

So I thought we’d go “back to basics” for a minute and go over some technique stuff.

If you’re new to KB training or if you’re still not 100% sure of your form on some of the exercises … my advice to you is to focus on TWO moves to start – the Turkish get up and the swing.

Even if this is just for a short time, like a couple of weeks – REALLY focus in on these puppies get them down. This will build a great foundation for the rest of your training and keep you from having to go back and correct bad habits later on down the road.

The swing is the foundation of most HardStyle ballistic movements, like the clean and the snatch.

The Turkish get up will help condtion your wrists for your cleans and presses and snatches, build shoulder mobility for these same moves, and a whole lot more.

Today I’m going to break down the “beginner” version of the first movement, the Turkish get up.

This video actually breaks down the HALF TGU – a great, more simple version of the move you should do if 1) you are just learning 2) you are looking to keep things simple (like in a group training setting) or 3) you just want to get a lot of the benefits of the movement in a more “basic” way.

Check it out: