Kettlebell / Bodyweight Beat Down is LIVE!

Ok, my new “Kettlebell / Bodyweight Beat Down” workout program is LIVE!

This is a training system designed to get you SHOCKING fat loss results in just 42 days … using kettlebell / bodyweight workouts that can be done ANYWHERE, in about 20 minutes.

But, it’s only available at a discount for a limited time, so be sure to check it out ASAP if you’re interested:

=> Kettlebell / Bodyweight Beat Down

Thanks –

– Forest Vance, MS, RKC II, PCC
ForestVance.com

PS – You are going to LOVE the new Kettlebell / Bodyweight Beat Down training system!

VERY Tough but HIGHLY Effective Training Technique (try it if you dare!)

It’s day two of the Russian Kettlebell Challenge cert at FVT.

I am assisting Senior RKC Josh Henkin, and he calls me up to demonstrate what’s called a “dynamic isometric” squat.

This is VERY tough – but highly effective – version of the kettlebell squat.

Here’s how to do it:

— The movement is very precisely controlled from beginning to end

— Use 60 to 75% of your maximum weight.

— Slowly begin your descent.

— At this time you in essence are doing a very slow eccentric (negative) contraction. Typically, it is done for a slow count of four. During this time, you lower the weight approximately 3-4 inches.

–After the four count, you stop and hold the position for a count of four. You then again very slowly lower the weight another few inches on a count of four and then again hold for four. This is repeated up to four times.

— After holding in the bottom position, you explode out and come up as fast as possible.

The dynamic isometrics technique can be used in other exercises as well. You could use it in a kettlebell press, or even a push up or a pull up.

And according to recent research from the Journal of Strength and Conditioning Research, there is a strong correlation between performing isometric squats and strength and explosiveness – so it’s a great thing to think about adding to your routine!

Give that technique a try, and let me know how it goes 🙂

And, if you are interested in a full 8 week training plan to help you gain strength and muscle using isometrics – with OR without weights – be sure to check out my friend Todd’s Isometrics Strength Course HERE – it gets my highest recommendation.

Train hard, and talk soon –

– Forest Vance, MS, RKC II, PCC

 

10 Minute KB Swing / TGU Workout

Well, Russian Kettlebell Challenge at FVT day 1 of 3 is in the books!

We have an awesome, enthusiastic, fun group of folks at the event as participants … and it’s also been a pleasure acting as an assistant instructor to Senior RKC Josh Henkin.

I am off to start getting ready for day 2 … but I wanted to share a quick kettlebell workout from Josh with you that we did yesterday.  This one is simple, but deceptively tough:

10 Minute KB Swing / TGU Workout

Set your timer for 10 minutes; get as many reps as possible of:

— Turkish get up (right side)
— 10 two hand swings
— Turkish get up (left side)
— 10 two hand swings

Give that one a try this weekend, and let me know how it goes!

Off to ROCK OUT day 2 of the RKC … thanks –

– Forest Vance
Level 2 Certified Russian Kettlebell Instructor
ForestVance.com
ForestVanceTraining.com

PS – We’ve added a NEW 6 week training course to the Invincible Body program! It’s now included FREE when you pick up a copy of Invincible Body HERE. (If you already own a copy of Invincible Body, you’ll have access to IB 2.0 right on the current download page.)

Kettlebells for Fat Loss Workout + 30 Day Challenge Follow-Up

Wow!

The response to the 30 Day Kettlebell Transformation Program we opened registration for yesterday has been awesome. So excited to get this thing going, and to start helping folks lose fat, get in shape and make a serious body transformation over the next 30 days, using kettlebells as their training tool of choice!

We have already gotten 51 applications since I sent out the first email announcing the program yesterday. I have been going through and working to answer each person who has applied personally, but if I haven’t gotten back with you yet, have patience, I am working on it! 😉

The way we are doing this is, the first 10 people to make payment are going to get into the program officially. Then it will be closed, and we’ll have to shut down registration for now. (This is a time-intensive program to run on my part, and the reality is that I just can’t work with more than 10 people at a time – that’s why we have to keep the number of folks that we can let into the program so small.)

If you are at all interested, make sure to submit your application ASAP, and we’ll see if we can get you in. I’ve copied details and a link to the application page at the bottom of this message.

Okay, so – what I thought I’d do today, is hook you up with a sample Kettlebells for Fat Loss workout, to give you kind of a preview of the type of workout we’ll be doing in this program.

Of course, the benefit of this program is that you have ME there at any time to give you feedback, motivation, encouragement, and accountability over the next 30 days.

And, we’ll also be focusing a lot on the nutrition piece, as that’s such an important part of the fat loss equation as well.

But this should give you an idea of what a typical workout day would look like.

Check it out:

KBs for Fat Loss Workout

(foam roll / joint mobility / dynamic stretch to warm up)

then –

(pair 1)

TGU – 2 reps each side
pull up – 5

Rest approx 30 seconds between sets; rotate back and forth between exercises; do three sets of each total

(pair 2)

1 arm KB swing – 10/side
walking lunge – 10/side

Rest approx 30 seconds between sets; rotate back and forth between exercises; do three sets of each total

(pair 3)

slingshot – 10/side
handstand hold on wall – :20

NO rest between sets; rotate back and forth between exercises; do three sets of each total

(static stretch / cool down to finish)

And there you have it – a simple, powerful, time-efficient KBs for fat loss workout.

Hopfully that gives you a great idea of what you’d be doing in the FVT 30 Day Kettlebell Transformation Program.

Remember – the way we are doing this is, the first 10 people to make payment are going to get into the program officially. Then it will be closed, and we’ll have to shut down registration for now. (This is a time-intensive program to run on my part, and the reality is that I just can’t work with more than 10 people at a time – that’s why we have to keep the number of folks that we can let into the program so small.)

So, if you are at all interested, make sure to submit your application ASAP, and we’ll see if we can get you in. I’ve copied details and a link to the application page at the bottom of this message.

That’s it for now – got to get back to those applications! Enjoy your Friday!

Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Progressive Calisthenics Instructor
Certified Fitness Nutrition Coach
ForestVance.com
ForestVanceTraining.com

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FVT 30 Day Kettlebell Transformation Program Details

1 – This program is geared towards folks who want to lose fat, gain lean muscle, and make a serious body transformation in 30 days using kettlebells as their training tool of choice (with some body weight exercise mixed in as well).

We are looking for folks who have some training experience, but are looking to take it to the next level. Ideally have a basic idea of how to do basic body weight movements and / or kettlebell exercises. No serious, major injuries or limitations with your workouts. Must have a positive attitude, commit to working HARD, and no whining 🙂

2 – You’ll get a complete kettlebell and body weight – based training plan to help you lose as much fat as humanly possible in 30 days. This will include the workouts in written form, as well as video walk-thrus of how to do all the exercises in the workout plan.

3 – You’ll also get a meal plan designed to help you rapidly lose fat over the 30 day period.

4 – I will require that you check in with me personally at least once a week with a specific log of your workouts, nutrition, etc (I’ll have a list of questions for you to go through and answer each week) … but you can also email any time you have a question.

5 – If you have questions about your form / technique on any of the exercises in the program, you can send me a video of you doing the movement to critique.

6 – As much as I would like to work with anyone and everyone, I simply can’t. I can only take 10 people TOTAL for this program. That’s simply all I have time for. And it’ll be first come first serve … so once those 10 spots are filled, that’s gonna be it.

This program is a great “in-between” for folks who want more coaching and personal attention than one of my standard training programs would provide, but can’t quite afford my $297/mo Elite Coaching program.

It’s also a great way for us to work together and “test the waters”, so to speak, to see if doing the Elite Coaching on an on-going, more regular basis, would be a great fit.

If you feel like you fit the requirements above and you think you’re a good fit, fill out the application form below, and we’ll see if we can get you in:

=> Apply for the 30 Day Kettlebell Transformation Program

30 Day Kettlebell Transformation Program – Now Accepting Applications

Yesterday, I mentioned that I would be opening the doors on my Online Coaching program and accepting applications for a short time …

Well today, for the first time EVER, we’re going to run a 100% distance/online-based “30 Day Kettlebell Transformation” program … and registration is now officially open!

Here’s a quick breakdown of what it’s all about:

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1 – This program is geared towards folks who want to lose fat, gain lean muscle, and make a serious body transformation in 30 days using kettlebells as their training tool of choice (with some body weight exercise mixed in as well).

We are looking for folks who have some training experience, but are looking to take it to the next level. Ideally have a basic idea of how to do basic body weight movements and / or kettlebell exercises. No serious, major injuries or limitations with your workouts. Must have a positive attitude, commit to working HARD, and no whining 🙂

2 – You’ll get a complete kettlebell and body weight – based training plan to help you lose as much fat as humanly possible in 30 days. This will include the workouts in written form, as well as video walk-thrus of how to do all the exercises in the workout plan.

3 – You’ll also get a meal plan designed to help you rapidly lose fat over the 30 day period.

4 – I will require that you check in with me personally at least once a week with a specific log of your workouts, nutrition, etc (I’ll have a list of questions for you to go through and answer each week) … but you can also email any time you have a question.

5 – If you have questions about your form / technique on any of the exercises in the program, you can send me a video of you doing the movement to critique.

6 – As much as I would like to work with anyone and everyone, I simply can’t. I can only take 10 people TOTAL for this program. That’s simply all I have time for.  And it’ll be first come first serve … so once those 10 spots are filled, that’s gonna be it.

###

This program is a great “in-between” for folks who want more coaching and personal attention than one of my standard training programs would provide, but can’t quite afford my $297/mo Elite Coaching program.

It’s also a great way for us to work together and “test the waters”, so to speak, to see if doing the Elite Coaching on an on-going, more regular basis, would be a great fit.

If you feel like you fit the requirements above and you think you’re a good fit, fill out the application form below, and we’ll see if we can get you in:

=> Apply for the 30 Day Kettlebell Transformation Program

Have a great day, and talk soon!

Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Progressive Calisthenics Instructor
Certified Fitness Nutrition Coach
ForestVance.com
ForestVanceTraining.com

Barbell / Kettlebell Hybrid Training 2.0 – Workout B (free sample)

For the first 10 years or so of my lifting career, I did bodybuilding-style, body-part split sort of routines.

For example, I’d hit chest, shoulders and tris on Mondays … back, bis and legs on Tuesdays … rest Weds … repeat the cycle on Thurs and Fri … take the weekend off … and then start all over again on Monday.

This worked great for gaining size and strength, but there wasn’t a lot of functional carry-over to athletic activities … or to real life, for that matter 🙂

(Which was too bad, because the lifting I was doing probably could have helped me a lot more to be a better football player had I known better!)

Then, about 11 years ago, I got my first personal training certification.

At that point in time, the big trend in the fitness industry was “functional training” – pretty much every exercise we did was balancing on a ball or standing on one leg.

The theme was total-body fitness, core strength, balance, etc.

And so I totally changed my methods and opinions, and trained this way for a good five years. Very different from what I had been doing previously. But I thought it was the “right” thing to do!

More recently – the last five years or so – I have kind of come “full circle”, and have moved towards a blended approach.

Deadlifting, squatting, pressing – these are hard moves to beat for building raw strength and size. And so they still form the foundation of most of my training routines.

Kettlebells, bodyweight training, incorporating other implements like suspension trainers, sandbags, etc – this stuff is also GREAT for total body conditioning, improving core strength, and building overall athleticism.

So this stuff is worked into the mix too.

It’s like the best of both worlds!

When I put together my Complete Hybrid Barbell training system, I kept everything I just wrote in mind. This blended training methodology is what it’s all about.

Here is a sample workout from the system, to give you a feel:

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Barbell / Kettlebell Hybrid Training 2.0 – Workout B

1 – Three sets, eight reps (squats) and ONE less rep than your max (pull ups), as much rest as needed between sets, of:

– Barbell back squat
– Pull up / chin up

2 – Three sets, eight reps, rest about 30 seconds between sets, of:

– Step ups (each side)
– Inchworm walks

3 – Three sets each, twelve (one arm rows) to fifteen (X body mountain climbers) reps each, resting AS LITTLE AS POSSIBLE of:

– One arm KB row
– X body mountain climber

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At the end of the day, I am always hesitant to call a training method “wrong” or “bad” … there is a place and time for most any exercise and workout routine.

However, the “hybrid” method I outlined in today’s article is MY favorite way to train to get strong, lean, AND athletic, all at the same time. And that’s what I kept in mind when I put together my Complete Hybrid Barbell Training program.

=> Get the Complete FVT Hybrid Barbell Training package here (on sale now)

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

– Forest Vance, MS, RKC II, PCC
ForestVance.com