10-31-15 Halloween BW / KB Circuit Workout


Try this evil BW / KB circuit workout today … and I’ll leave it up to YOU to decide whether it’s a trick or a treat 🙂

** The special deal we have going on my “Top 13 Kettlebell Training Mistakes … and How to Fix Them!” course turns into a pumpkin at midnight tonight – don’t forget to grab your copy while it’s on sale at 42% off the regular price  => The Top 13 Kettlebell Training Mistakes … and How to Fix Them! **


(circuit 1)

10 pull ups or inverted rows
31 kettlebell swings
15 close grip push ups

(circuit 2)

10 plank-to-push ups
31 jumping jacks
15 alternating reverse goblet lunges (per leg)

Perform exercises in each circuit back-to-back without rest. Rest 30-60 seconds, and repeat each circuit three times.


Whew – that one is a killer! (now I’m on a roll) … have fun, be safe, and Happy Halloween!

– Forest Vance, RKC II

5 Minute Kettlebell Workout for Arms

When I first started training with kettlebells … coming from more of a lifting / bodybuilding – type background … I was taken a bit by surprise …

Because in NONE of the main kettlebell exercises, do you get what we would call “direct arm work”! That is – no moves specifically for the biceps / triceps / etc …

So, I came up with a few short KB workouts for arms, that I could “plug in” at the end of my regular kettlebell training sessions, to get my arm training fix … and I share one of my favorite ones with you in today’s video.

Here’s how it goes:

— 15 KB towel curl
— 10 KB halo + behind-the-head tricep extension
— Complete 3 sets of each with as little rest as possible

Now you too can get strong, lean arms in about 5 minutes, using just a single kettlebell.

Give it a try today!

– Forest Vance, RKC II

PS – You’ll kick yourself if you miss the sale going this week on my “Top 13 Kettlebell Training Mistakes … and How to Fix Them” course … click here for more info and to get started now

The Side-Step Kettlebell Swing

Got a cool KB exercise to share with you today that you’ve probably never done before …

It’s called the “Side-Step Kettlebell Swing“.

This is an intermediate-to-advanced level move that offers many similar benefits to the standard swing – it develops power and explosiveness, will help you burn fat and take your conditioning to the next level, and much more … BUT it also adds in a little extra “twist” that makes it a fun variation to add to your KB workouts.

Here’s how to do it:

1 – Begin with the basic two-handed swing
2 – When the kettlebell is on its way down, put your right foot out and step to the right
3 – When the kettlebell is up, bring your left foot over to meet your right foot, so your feet are together
4 – Continue taking steps to the right as space allows, then change direction and side-step to the left for the same number of repetitions

And here’s what the exercise looks like:

Try that one during your kettlebell workout today, and let me know how it goes!

– Forest Vance
Level 2 Certified Russian Kettlebell Instructor

PS – Everyone is raving about the Ultimate Kettlebell Guide … because it’s got fully illustrated guides, like the one I shared with you today, for 41 kettlebell moves like the side-step swing, in addition to sample kettlebell workouts, and a lot more … click HERE to download it now

The Top 13 Kettlebell Training Mistakes … and How to Fix Them!

Just got back from a great weekend in the San Francisco Bay Area at the NorCal Fitness Summit.

It was a top – notch lineup of presenters, and I also got the chance to meet and connect with folks doing some really amazing things in the fitness industry.

So on the drive home yesterday afternoon, I got to thinking – on pretty much EVERY occasion that I spend the time and money to go to an event, sign up for a coaching program, invest in a home-study course, etc – I almost ALWAYS get many times the return.

For example – this last weekend, I got several HUGE take-aways that will be worth MANY times the cost of my ticket / travel / lodging / etc.

And this is how I always look at it.  Even if I just get ONE big take-away from a course, coaching program, or live event … it’s WELL worth the time / energy / cost of doing it.

So that’s why I think whether you are a beginner kettlebell user, or you are highly experienced, you should check this out:

=> The Top 13 Kettlebell Training Mistakes … and How to Fix Them!

I have one of my best-selling home-study courses – “The Top 13 Kettlebell Training Mistakes … and How to Fix Them!” – on sale this week.

It’s a course that includes both a 13 video series, and a couple of e-manuals.

And I think that no matter WHAT your level of kettlebell training expertise, in this course, you will find at least a few training tips that will take your KB workouts to the next level … and that will be worth many times the cost of the program.

Just a few of the things that I cover (there’s TONS more in the full course):

— Why most people mess up the swing and do it wrong – and how to fix it
— How to avoid whacking and bruising your forearms on the KB clean
— A simple way to instantly boost your KB pressing power 10-20%
— How to do perfect snatches, every time

Get more info and grab your copy at the link below:

=> The Top 13 Kettlebell Training Mistakes … and How to Fix Them!

To sum up – investing in yourself is SO important.  Getting a little better and moving ever-so-slightly towards your goals each and every day, really adds up.  So whatever your goals are, make TODAY the day that you take ACTION, and do what you need to do to get one step closer to them!

Train hard, and talk soon –

– Forest Vance

Beginner / Intermediate Turkish Get Up Technique Tip (new video)

The Turkish get up is an AWESOME exercise, and offers so many benefits … from strengthening the core, to shoulder / hip mobility / stability, and SO much more …

But it’s also a tricky one to master, and it’s got a lot of moving parts.

Specifically, one portion of the drill that folks often have trouble with is standing up from the lunge position.

In today’s video, I cover a simple technique you can use to slightly modify the exercise at this stage … and in the process, build the strength to eventually do the full move with perfect form.

Check it out, and give it a try today!!

– Forest Vance, RKC II


If you found this video useful, you might also like:

“The Top 13 Kettlebell Training Mistakes … and How to Fix Them!”

(new video) Perfecting Your Kettlebell Training Form – 5 Second Grip Tip

Here’s a simple – but POWERFUL – grip tip that will help you perfect your kettlebell cleans, swings, and snatches …

Give it a try today for safer and more effective kettlebell workouts:

Thoughts?  Questions?  I would love to hear from you … leave ’em in the comments section below!

Thanks –

– Forest Vance
Level 2 Certified Russian Kettlebell Instructor

PS – We have some LIVE kettlebell workshops in the works and scheduled for several locations around the US in 2016 … exciting stuff!  Stay tuned for more details coming soon …

How to Properly Rack a Kettlebell

How to properly rack a kettlebell is a topic that comes up over and over in client sessions, so I thought I’d put together a quick tutorial to help.

Here’s a video where I break down how to properly rack a kettlebell:

And here are the main points I touched on in the video:

Proper rack position is important when you’re doing presses, squats, or any move that starts with the ‘bell at the shoulder.

It gives you a stronger, more stable base to do these exercises from … plus your training will be generally safer and more effective.

Start by cleaning the KB up to your shoulder. When it gets there, here are a few things to focus on:

1 – Your thumb should be able to touch your collar bone in the rack position
2 – The KB should touch both your forarm and your upper arm
3 – The forearm should be straight up and down

Now you know how to properly rack a kettlebell. Hope this helps you with safer, stronger, more effective kettlebell workouts!

Thanks –

– Forest Vance
Certified Level 2 Russian Kettlebell Instructor

PS – If you liked this video, you are going to LOVE my new “Kettlebell / Bodyweight Beat Down” 6 week training plan – check it out at the link below:

=> Kettlebell / Bodyweight Beat Down

20 Minute KB/BW Workout

Got a sample workout for you today from my new Kettlebell / Bodyweight Beat Down program.

Let’s get right into it:

Kettlebell / Bodyweight Beat Down – Workout B

1 – Set your timer for one minute intervals. On the minute, every minute, you’ll do 5 KB presses right, 5 KB presses left … your rest is the amount of time that’s left on the clock between when you finish the set and the next minute interval starts. Do this for 5 minutes, for a total of 5 sets of 5 reps on each side of kettlebell presses.

2 – Next, we have a double kettlebell complex – do three rounds total, resting about 60 seconds between rounds (if you only have one KB, just do the total number of reps on one side, then repeat on the other side, for a total of three rounds on each side) … do NOT set the kettlebell down until you’ve completed the entire sequence:

– snatch – 4
– front squat – 4
– swing – 8
– lunge – 4

3 – Finish by doing as many reps as you can of each exercise in 30 seconds; take as little rest as you can between moves and about 30 seconds of rest between rounds; do three rounds total:

– high knees
– hindu push ups
– lateral hops
– inverted rows
– lunge

Give that one a try, and let me know how it goes.

And don’t forget, you can get SHOCKING fat loss results in just 42 days, using 20 minute KB / BW workouts like this one with my new Kettlebell / Bodyweight Beat Down\program:

=> Kettlebell / Bodyweight Beat Down (on sale now)

Thanks –

– Forest Vance, MS, RKC II, PCC