Kettlebell Complex Workout for Fat Loss

This is crazy.

I actually did it on a bet.

My friend Master SFG Instructor, Geoff Neupert bet me I could lose ONE pound in just ONE day from a 14-minute kettlebell complex workout.

Well, I was wrong.

The morning that I tried this workout, I was 246. The next day, I woke up at 245.5! From 14 minutes of work. Never done that before!

Anyway, here’s a video from Geoff detailing the workout.

=> (video) Kettlebell Complex Workout for Fat Loss


See, I first met Master SFG Kettlebell Instructor Geoff Nupert a little over five years ago, at my first ever kettlebell certification. He is a SUPER knowledgable dude, and honestly one of the best KB pros I’ve had the opportunity to learn from in person, ever.

Over the last couple of years I have done a few of Geoff’s programs, particularly ones focusing on fat loss and kettlebell complexes. They have been BRUTAL – but also awesome, when it comes to results.

And now, Geoff and I recently re-connected through a mutual friend, and he’s got me doing some even CRAZIER workouts – like the one I’m sharing with you here today.

Ok – this video is only 5 minutes long, plus or minus a few seconds.  Also, he’s written out the workout for you, including how to structure the rest for maximum calorie burning.  Check it out here.

I bet you could lose a whole pound too by this time tomorrow doing the workout too! 😉

Okay, that’s it for now. Enjoy, and talk soon –

Forest Vance, MS, RKC II


PS – Almost forgot – I got a little video clip of ME doing the workout. You can check that out below (but make sure to watch Geoff’s version when you’re done, because he’ll walk you through exactly how to structure it for maximum benefit, and a lot more):

Kettlebell Complex Workout for Fat Loss

The Thoracic Bridge – BEST Mobility Exercise You’re NOT Currently Doing (instructional video)

Here is an AMAZING drill I learned at the RKC II last weekend (April of 2014).  It’s called the thoracic bridge.

I thought I was a reasonably mobile/flexible person but this exercise was seriously humbling 😉

THAT being said … the results I saw from doing these in just a couple of days were INCREDIBLE.  By the last day I was able to do a decent, RKC II – passing bent press (an exercise that requires a TON of t-spine mobility) which I’ve NEVER been able to do before.  So this one is going in my daily routine for sure.

Props to Senior RKC Max Shank for this move. In his words, it is very likely the best mobility exercise you are currently NOT doing 😉  It addresses a ton of issues that you very well may have going. You get shoulder stability, thoracic mobility, hip stability and mobility all in one.

If you have tight shoulders and have trouble getting into a solid overhead position, you are going to really struggle with most, if not all, kettlebell exercises.  Presses, Turkish get ups, snatches, and windmills, just to name a few.

Watch the video below to see how to do it:


The Thoracic Bridge – BEST Mobility Exercise You’re NOT Currently Doing

Thoracic bridges are a great exercise for addressing shoulder stability, thoracic mobility, hip stability and mobility – all in one.  Work these into your routine and start seeing the benefits right away!

Thanks, train hard, and talk soon –

– Forest Vance, MS, RKC II


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Simple HIIT Workout

Running is still one of the best ways to get a great workout in a short amount of time.

It is a fantastic compliment to your kettlebell training – or body weight training, or barbell training, or whatever else you have going.

Personally, I run most “off” days when I am not lifting KB’s or barbells, or doing a body – weight based workout of some kind (two or three times per week on average).

We also run, in some form, at least a couple of times per week during our boot camp workouts at the FVT studio.

Now all that being said … just going out for a jog or run with no specific plan in mind, is NOT the best way to structure your running workouts.

It of course depends on what your ultimate fitness goals are and what you are training for specifically … but if you are looking to lose fat, maintain and increase cardio fitness, and get a lean, defined physique … the best way to do this is through High Intensity Interval Training, otherwise known as HIIT.

HIIT is a training technique in which you give high-intensity effort through quick bursts of exercise, followed by short, sometimes active, recovery periods.  This type of training gets and keeps your heart rate up, and burns more fat in less time.

Watch the video below for one simple, fun, and EFFECTIVE way to structure your next HIIT workout.  A great start would be to do this one a couple of times per week in addition to your current program.  And let me know how it goes in the comments section below!

Thanks, train hard, and talk soon –

Forest Vance, MS, RKC

PS – As I mentioned earlier in today’s article … if you are after a lean, defined, ripped physique … sprint workouts like the one in today’s video should without a doubt be included in your plan.  But, for maximum results, you ALSO need to be structuring your resistance training in a specific way for that goal.

To do that, the program I recommend is the Lean Body Guide, from my friend Jason Klein.

The entire system is based around this concept of using strategic cardio AND resistance traning in a specific way to get that lean, “movie-star” look you’re after.  It’s a program built specifically for this goal, and it’s a great one.  Click HERE to learn more about it and grab your copy at a discount today.