Month: November 2014

“Pre – Thanksgiving” 1036 Calorie CHALLENGE Workout

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It can be challenging to completely off-set your extra Thanksgiving calorie intake … but this 1036 calorie “pre-Thanksgiving” workout is about as close as you’re going to get!

This epic training session includes an extended warm up, a body weight / kettlebell – based strength portion, a 5k run, and some core work / static stretching at the end.

So crank out this pre-dinner workout to help you prep for your big Thanksgiving meal.  And Happy Thanksgiving to you and your loved ones!

And, before I forget …  we’re putting the finishing touches on a Black Friday special from FVT as I write this article, and it’ll be coming your way very soon … so keep an eye on your email inbox for details 😉

Thanks, and talk soon –

– Forest

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“Pre – Thanksgiving” 1036 Calorie CHALLENGE Workout

1 – Do a 15 minute dynamic warm up – joint mobility, self myofascial release, dynamic stretching (90 calories burned)

2 – Do 35 minutes of high-intensity kettlebell/body weight training – something like the workout below (336 kcals burned):

*Warm up – Do five Turkish Get Ups on each side. Start easy – with no weight at all or a light weight – and work up to a heavier weight with each rep. Switch sides after each rep.

*Perform the first exercise in each pairing. Immediately move to the next exercise (or exercises) and complete the prescribed number of reps. Rest :30 and repeat each sequence a total of three times.

1a: 8 reverse lunges
1b: pull ups – one rep short of failure

2a: 6 kettlebell presses
2b: 20 body weight squats (explosive tempo)

3a: 25 kettlebell swings (your choice)
3b: 15 push ups

3 – Run 5k – 3.2 miles – at a medium (6 mph) pace (504 calories burned)

If you are not into running, you could also do about 35 minutes of medium-to-high intensity biking, swimming, rowing, etc.

4 – Finish with 15 minutes of core work and some static stretching (106 calories burned)

Kettlebell / Body Weight Power Circuit Workout

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Today I have a fun – yet challenging – kettlebell / body weight “power circuit” workout for you to try.

It is a sample from my KB / BW Power Circuit program … a program designed to help you lose fat and gain muscle at the same time.

(When you pick up a copy of my friend Tyler Bramlett’s CT – 50 program this week through my recommendation, I am going to send you a copy of the full KB / BW Power Circuit program FREE … it includes both a training manual and coaching videos.

This program is not currently for sale by itself ANYWHERE else.

Just click THIS link to order CT – 50, email your receipt to my assistant at fvtcustomerservice@gmail.com, and she’ll hook you up with the bonus!)

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Kettlebell / Body Weight Power Circuit Workout A

1 – Set your timer for 10 minutes. Get as many rounds as you can of:

– 7 one arm KB swings R, 7 arm KB swings L
– 7 split squats R (with or without a KB for added resistance), 7 split squats L
– 14 inverted rows

2 – Set your timer for 10 minutes again. Get as many rounds as you can of:

– Double KB sumo deadlifts – 10
– handstand holds against the wall – start at :15 and work up from there, working to increase the amount of time you can hold yourself up each workout

See the video on how to do the workout here:

That’s it for day one! 20 minutes, get after it, then get on with your day.

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Now this workout is going to be most effective for you done as part of a total training program, not just as a one – off session by itself.

This is done in conjunction with a “Workout B” day … and plus, you need a strategy for your mobility / flexibility work, for your “off – day” cardio training, to warm up before your sessions, etc.

And ideally, you also need to watch some instructional videos, coaching you through how to use best technique in each exercise.

You’ll get all of these things with my KB / BW Power Circuit program … a program designed to help you lose fat and gain muscle at the same time.

When you pick up a copy of my friend Tyler Bramlett’s CT – 50 program this week through my recommendation, I am going to send you a copy of the full KB / BW Power Circuit program FREE … it includes both a training manual and coaching videos.

This program is not currently for sale by itself ANYWHERE else.

Just click THIS link to order CT – 50, email your receipt to my assistant at fvtcustomerservice@gmail.com, and she’ll hook you up with the bonus!

Thanks, train hard, and talk soon –

– Forest Vance, MS, RKC II
ForestVance.com

6 Week Barbell / Kettlebell Hybrid Training Workout

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Last call for this new 6 week barbell / kettlebell hybrid training workout:

=> 6 Week Barbell / Kettlebell Hybrid Training Workout

 

If your goals include:

– Maintaining upper body muscle and “looking like you work out”

– Staying pain-free

– Being able to DO stuff … play with your kids, run mud runs, play pick-up basketball, whatever … but STILL also be able to lift relatively heavy too

This is the program for you.

It incorporates two basic barbell lifts – back squats and bench presses.

But then these lifts are MIXED with kettlebell lifting and body weight exercises in a strategic way to maximize strength AND athleticism AND keeping your body healthy and feeling good.

=> Get the 6 Week Barbell / Kettlebell Hybrid Training Workout here

 

Here is a sample workout for you that follows this approach:

(Warm up)

Turkish get ups – 5 each side, switching sides each rep

Do one or two TGU’s on each side with no added weight first – ‘naked’, as they say – and increase the weight progressively each set, until you’re really challenging
yourself on reps 4 and 5.

Then, on to:

(Pair 1)

Barbell back squat – 6 to 8
Band pull apart – 12 to 15

Repeat for a total of three sets each.

Go for it on the barbell back squat. Use as much weight as you can handle with perfect form. Try increasing the weight on the second and/or third set.

For the band pulls, hold a resistance band in front of you, with your arms straight and the band at about eye level. Pull the band apart, keeping your arms straight.

(Pair 2)

Kettlebell crush curl – 10 to 12
Feet elevated close grip push up – 8 to 10

Repeat for a total of three sets each.

Grab a heavy kb and ‘crush’ the ball part of the weight, while you do bicep curls with it. Superset this with a foot elevated close grip push up.

(Finish with)

High Intensity Interval Cardio

30 second sprint
30 second recovery

Repeat 10 times

Run or bike are the preferred modalities for the high intensity cardio. The ‘sprint’ portion should be HARD – like 9 out of 10 intensity. The ‘recovery’ portion should be EASY – like 3 out of 10 intensity.

=> Get the full 6 Week Barbell / Kettlebell Hybrid Training Workout plan here (just 9 bux!)

 

Last thing. This workout plan is a little different that others you may have experienced. That’s because instead of just giving you the workout and leaving you to your own devices to do it, I’m going to help and coach you along the way. When you grab your copy, you’ll also get a free month in the FVT Coaching Club, my online group coaching program.

So you’ll not only follow this workout, you’ll check in each week and let me know how it’s going … as well as post any questions or concerns or anything at all in the private Facebook group we have set up, and I’ll be there to give you feedback personally on how to get the most out of your workouts, and to keep you on track.

=> Get the full 6 Week Barbell / Kettlebell Hybrid Training Workout plan here PLUS a free month in my group online coaching program for just 9 bux (last call!)

Thanks, and talk soon –

– Forest Vance, MS, RKC II

MY Personal Workout Plan

On By adminIn Kettlebell Workouts, Tips and TricksLeave a comment

Honestly, I’m kind of modest guy … so I don’t talk a lot about my athletic accomplishments.

But for the purposes of this post, I’m going to share with you a bit about how I trained when I was at the peak of my pro football career … vs how I train NOW … so YOU can learn from my “mistakes”, and get the best results from your current fitness program.

At the peak of my pro football career, I weighed almost 310 pounds.  I squatted over 600, benched 450 and power cleaned 375.  I was also pretty athletic – I had a 34 inch vertical jump and ran the 40 in under 4.9.

BUT … this was at the expense of a few things:

1 – I was constantly in pain – heavy lifting all the time, combined with hundreds of collisions a week, just in the process of practicing and playing my sport, left me constantly banged up.

2 – I had horrible flexibility and mobility.  I could barely reach my own back to scratch an itch or wash it in the shower.  And it took a LOT of effort to reach down and tie my shoes.

3 – I was badly imbalanced – a lack of much uni-lateral lifting and the constant injuries left me with some serious imbalances on either side of my body … which just fed right back in to the pain and injury cycle.

Now if you’ve played competitive sports in the past … or you’ve just lifted hard and heavy for years … some of what I’m talking about here may sound familiar to you.

Lifting heavy and neglecting mobility, flexibility, balance in the body can lead to a lot of problems.

GOOD news is … there is a solution.  Now, my goals and approach are much different.  I take a totally different approach to training.  And I feel literally like a new man!

Currently, my goals include:

— Maintaining upper body muscle and “looking like I work out”

— Staying pain-free

— Being able to DO stuff … play with my daughter as she grows up, run mud runs, play pick-up basketball, whatever … but STILL also be able to lift relatively heavy too.

The approach I take to my workouts now, after over 15 years of training myself and working with literally thousands of training clients over the years, can be found HERE.

I train with barbells most of the time and still do the basic lifts – deadlifting, squatting, and pressing variations.

But I mix these with kettlebell lifting and body weight exercises in a strategic way to maximize strength AND athleticism AND keeping my body healthy and feeling good.

I have put this system into a workout manual and set of coaching videos, called Barbell / Kettlebell Hybrid Training 2.0.

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Here is a sample workout for you that follows this approach:

1 – Warm Up (30 sec ea, 2x thru the circuit)

12 body weight squats
6 push ups with rotation
15 jumping jacks
10 leg swings each leg

2 – Strength work

trap bar deadlift – 4×5, work up to 295 on last set
(pair with)
walking lunge, body weight only, 3×8 each leg

3 – KB Complex (complete all exercises on one arm without setting the ‘bell down)

KB suitcase dead 5
KB swing 5
KB clean 5
KB front squat 5
KB push press 5

Three rounds each side, no rest between sides, set KB down and rest about 30 seconds after completing a round on each side

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To sum up, if you want to get strong AND athletic AND stay pain-free, MIXING barbell training and kettlebells and body weight is the way to go.

And again, the workout above is just a one-off sample … to really get the best results from this training method, I suggest you grab the full program I’ve put together HERE.

Thanks, train hard, and talk soon –

– Forest Vance, MS, RKC II

3 Simple – but POWERFUL – Bench Press Technique Tips

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I have a new video for you that covers three simple, but HIGHLY powerful, bench press technique tips.

These few basic tweaks can help you lift more weight INSTANTLY – and get a lot more out of the exercise in the long run.

** Important to note – I am a fan of basic barbell training, but I believe it is MOST effective when used in conjunction with kettlebell lifting and body weight exercises.

As an example, we use the bench press – along with the back squat – in my Barbell / Kettlebell Hybrid Training 2.0 program as our two “main” lifts, and then we add in kettlebell and body weight movements such as:

– swings
– bottoms-up KB presses
– pull ups
– advanced planking variations

And more for a balanced program that helps you get strong AND powerful AND ripped at the same time.

Find my BB / KB hybrid workout here

 

On to the bench press technique tips:

 

Video Recap

3 Simple – but POWERFUL – Bench Press Technique Tips

1 – Get your feet on the ground

I see a lot of folks put their feet up ON the bench when doing the exericse. When it comes to lifting the maximum amount of weight, this is not ideal. You want to have your feet on the ground so you can use your lower body to stabilize yourself and actually assist with the move.

2 – Get a proper grip width

Hop down in to a push up position without thinking about it. That’s probably going to be the most efficient hand width / grip for YOU when you are bench pressing.

3 – Bring the bar low and keep the elbows tucked

Bar is low as it comes down – below the nipple line. This will help you press more weight. And, also keep the elbows tucked, NOT flared out to the sides … this will help you lift more weight as well, and will also be easier on the shoulders.

 

I hope those bench press technique tips help you lift more weight, get more out of the exercise in the long run, and stay injury – free!

Also, be sure to check out my Barbell / Kettlebel Hybrid Training 2.0 workout if you liked this video – it’s a full 6 week program that incorporates bench pressing with kettlebell work and basic body weight movements to get you strong AND powerful AND ripped at the same time.

Find my BB / KB hybrid workout here

Thanks, train hard, and talk soon –

– Forest Vance, MS, RKC II
ForestVance.com

Extreme KB Cardio Conditioning Workout

On By adminIn General, Kettlebell Workouts, Tips and TricksLeave a comment

I am just getting back from a trip to Kentucky. Was there to learn and connect and work on the business for a couple of days. Great times!

Another highlight of the trip was the “Hot Brown” I had for breakfast this morning:

I saw this dish featured on the Man v Food TV show a while ago, and knew I had to eat one while I was away.

This thing was the BOMB! NOT on the fat loss meal plan, that is for sure … probably got enough calories for the rest of the weekend in one meal … but it was SO worth it!!

On to the main point of today’s message :). I was able to get a couple of solid training sessions over the last couple of days, the hotel I was in had a nice little workout area … but I am also looking forward to getting back and getting a great KB workout this afternoon or tomorrow in my garage.

Got a ‘Beat the Clock’ – style kettlebell cardio workout for you today – this is what I’ll be doing for my own training, and thought you might want to try it as well.

Check it out:

Extreme Kettlebell Cardio workout #14
(Full Extreme KB Conditioning program included in the Ultimate Fitness Bundle)

— 12 push ups
— 20 one arm KB swings (10 R / 10 L)
— 5 windmills/side
— 8 goblet lunges/side

This workout is done “beat-the-clock” style. So on the minute, every minute, you’ll start a set of a given exercise. Your rest period is the length of time between when you FINISH each exercise and the next 60 second interval starts.

For example – do 12 push ups. If it takes you 30 seconds, you get 30 seconds rest before you start the swings on the next 60 sec interval. If it takes you 10 seconds to do them, you get 50 seconds rest. If it takes you 45 seconds to do them, you get 15 seconds rest. Etc.

Do three to five rounds of the sequence total, using this same work-to-rest ratio.

Watch the video for this workout here:

That’s about it for today. Off to spend some time w the family. Let me know how that kettlebell workout goes for you, and talk soon –

– Forest

PS – When you grab a copy of the Ultimate Fitness Bundle (it’s available for just a couple more days!), you’ll get 21 more extreme kettlebell cardio workouts like this one … PLUS 71 other FULL programs designed for every fitness goal you can imagine. Learn more and pick up your copy here.

PPS – We are heavy in planning mode for the FVT Ultimate Challenge Workout … if you’re in the Sacramento area, this is something you’ll REALLY want to check out.

I’m so pumped about it. Stay tuned!!