Extreme Kettlebell Cardio Workout #14

Okay – ONE more sample kettlebell workout from the “FVT KB Boot Camp Workouts Mega-Bundle” for you to try …

This one is “beat the clock” – style … it’s tough but do-able at the beginning, but as things progress, it gets REALLY hard … give it a try and you’ll see what I mean! 😉


Extreme Kettlebell Cardio Workout #14

– 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:


Last chance to get 72 of my favorite kettlebell workouts at over 66% off:

=> The FVT Kettlebell Boot Camp Workouts Mega – Bundle

You’ll get a copy of my ’10×10 Kettlebell Solution’ program …

‘Extreme KB Cardio Conditioning’ …

‘Ultimate Kettlebell Challenge Workouts’ …

Full videos from my FVT Kettlebell Basics Workshop …

And several more courses and trainings that make this offer a must-have!

=> 72 Kettlebell Workouts (deal ends tonight)

If you are a fit pro, this is an awesome resource to add to your library.

Or if you’re a “workout junkie” who can’t get enough of new, fun, and exciting routines, I think you’ll find this mega – bundle equally useful.

But the sale we have going on it ENDS tonight at midnight – so pop over and grab your copy now!

=> Last Chance for the NEW and updated for 2015 KB Boot Camp Workouts Mega Bundle


Thanks, train hard, and talk soon –

– Forest Vance
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell Instructor

Single KB 20 Minute Circuit Workout

The first two days of every month, we do a Challenge Workout in all of our boot camp sessions at FVT.

These workouts are high intensity, strength-endurance style sessions that are scored in some way … and we repeat each Challenge several times throughout the year, so that folks can see how their fitness level is improving over time.

Check out this 20 minute circuit workout – it’s based off of this month’s FVT Boot Camp Challenge Workout, but tweaked slightly, so that you can do it in around 20 minutes, with just a single kettlebell.


– Forest


Single KB 20 Minute Circuit Workout

– 10 single arm KB swings / side
– 10 recline rows
– 5 KB presses / side
– 15 box jumps OR bench jumps OR squat jumps
– 12 walking lunges per side
– 7 burpees
– 15 push ups
– 7 hanging knee raises OR hollow rocks
– 30 jumping jacks

Do four rounds as fast as possible.


If you liked this workout, you’ll LOVE my “Kettlebell Boot Camp Workouts Mega-Bundle” … you’ll find my top kettlebell training programs, full video footage from my kettlebell basics workshop, and MUCH more … all at a BIG time discounted price.

But, if you want to take advantage of this special deal, you’ll have to act quick – the offer comes down after this week. Check it out and snag your copy at the link below:

=> KB Boot Camp Workouts mega bundle

Weird Tip to Fix Your KB Swing

Okay, this tip might seem a little “weird” …

But trust me, it’s HIGHLY effective for fixing your KB swing form!

Check it out:

Video Recap

I have a simple – but HIGHLY effective – tip to share with you today that will help you improve your form on the kettlebell swing.

One of the most common problems with the swing that we see is folks having trouble with what we call the hip hinging pattern.

What people end up doing instead, is something that resembles a squat and then a front raise with the KB … which is NOT the correct way to do the exercise.

So a great way to practice that hip hinging movement, and do it in sort of a natural way, is to do a couple of vertical jumps right before you do your swings.

The movement pattern, and what’s happening with the lower body, is going to be very similar to what happens during a swing.

The other benefit is that the vertical jump drill is going to get you really close to where you want to be in terms of proper foot stance for the exercise.

And there is a simple, but VERY effective, drill to help you improve your form on the kettlebell swing.

Try it before your next swing workout, and see the benefits right away!

– Forest Vance
Master of Science, Human Movement
Certified Level 2 Russian Kettlebell Instructor


PS – I have a “little black book” of my favorite kettlebell boot camp workouts – which I’m always adding to, tweaking, etc. – and 90% of the time, that’s where I pull my daily boot camp workouts from. This way, I don’t have to spend hours a day racking my brain for fresh and fun training ideas.

Of course, I have a plan and progression for my programming over time – but this method makes my life SO much easier.

Now, if you are a boot camp instructor – or, if you are just a boot camp workout enthusiast – you should be doing the same. It’s the only way to go!

Interestingly though, based on talks with dozens of friends and associates in the business – most people KNOW they should be keeping their own version of a “little black book” – but for whatever reason, DON’T.

So I’ve come up with a solution to this problem. I’ve put together dozens of my favorite kettlebell boot camp resources, for you to “steal” and use with your campers.

Check it out at the link below:

=> 72 Kettlebell Boot Camp Workouts