27 Minute BB / KB / BW Garage Workout

Let’s get real.

There are a lot of fitness programs out there today making some pretty unrealistic promises.

I’m all for short, high intensity, maximum-bang-for-your-buck workouts … but I think it’s gone too far.

“The 7-Minute Workout to Get in Shape Fast” sort of thing is certainly a LOT better than NOTHING … but you and I both know that it’s not enough to truly transform your body.

To get lean, jacked, and into top physical shape, takes HARD WORK! … and a LITTLE bit of time commitment.

BUT, the good news is, it’s probably NOT as much time as you think.

See, back in my pro football days, we would train for HOURS each day. And I was in top shape.

Then, when my career was over, I figured that I needed to train the same way, to get the same results!

Maybe you feel the same way?

Well, I’ve realized over the last 11 years – in personally figuring out how to lose 64 pounds over a 7 month period, and then subsequently becoming a personal trainer, getting a Master’s Degree in Exercise Science, and working with thousands of training clients … that hours of training time a day is NOT needed for the weekend warrior type who just wants to lose fat, gain muscle, and feel great.

Really, if we are efficient with our time, we need around 25 minutes to get everything in we need. (Today’s sample workout is actually 27, because it includes an “optional” finisher).

So can you commit to that three or four times per week? If you make it a priority, the answer is YES! Give up a little TV … or playing around on Facebook … or even a little bit of sleep if you have to … and just get it DONE!

Okay, let’s get to the workout now – here’s a sample from my new Basement Badass program that shows you how a training session like this would play out:


Strength Training – Phase 1 – Basement Badass

Workout A

(approx 5 mins for warm up / pre-workout sequence)


1 – Deadlift – Conventional OR Sumo (approx 10 mins):

Weeks 1 + 2 – work up to 2 sets of 8 reps at 70% of your one rep max
Weeks 3 + 4 – work up to 2 sets of 5 reps at 80% of your one rep max
Weeks 5+6 – work up to 2 sets of 3 reps at 90% of your one rep max


2 – Do three rounds of the following circuit as fast as possible (approx 10 mins):

TGU, 1 ea side
3-5 pull ups (any grip) OR 12 inverted rows
jump rope, 30 seconds – work in / up to double unders!


3 – Optional finisher if time (approx 2-3 mins)

Burpees – set your timer for 30 second intervals. Do 5 burpees the first 30 seconds. Do 6 burpees the second. Continue in this fashion until you can no longer do so.


As you can see, getting a complete workout that covers all of your bases takes SOME time and hard work … but probably not AS much as you think. You just need some basic equipment, and a plan that you can stick to, to make 2016 your best year EVER!

And keep in mind – the workout above was just a short sample. If you want the full 12 week program that breaks everything down for you … if you want to get the full set of coaching videos, where I walk you through the step-by-step of every training session … and MUCH more … then check out Basement Badass at the link below:

=> Basement Badass (on sale now)


Train hard, and talk soon –

– Forest Vance
Certified Personal Trainer
Master of Science, Human Movement

Basement Badass is LIVE!

Ok, my new “Basement Badass” program is LIVE!

This is a program designed to help you look, feel and train like a BADASS using minimal equipment workouts you can do at home in 25 minutes or less.

But, it’s only available at a discount for a limited time, so be sure to check it out ASAP at the link below:

=> Basement Badass

Thanks –

– Forest Vance
Certified Personal Trainer
Master of Science, Human Movement

PS – You are going to LOVE the new Basement Badass program!

The Basement Badass Workout

Happy Holidays to you!

Hope you had a great Christmas (if you celebrate the holiday) … we were in the Kansas City area all week visiting family and friends, exploring and having fun around the city a bit, and having an overall great time!

Now that the New Year is officially around the corner, you are no doubt thinking about what your new training program will look like for 2016.

Well, if you’re like the majority of FVT Newsletter subscribers, and your goals include losing fat, building muscle, and getting into great shape … but your OBSTACLES to reaching those goals include lack of time, available equipment to train with, recurring injuries and occasional lack of motivation and discipline … then I am going to be a BIG advocate of what I’m calling the ‘Basement Badass’ approach for you!!

I talk more specifically about how to put a training program like this together in the blog post linked to below:

=> The Basement Badass Workout (blog post)

And, I’ve also been working on a full-blown, done-for-you, 12 week training program – called Basement Badass! – based around the ideas in this article, that will be available shortly.

So keep an eye on your email inbox if you’re interested – as an FVT Newsletter subscriber, you’ll be the first to know about it.

That’s it for today – I am off to get things organized and ready to rock for the gym and next week as we roll into January – enjoy your weekend, and talk soon –

– Forest Vance
Certified Personal Trainer
Master of Science, Human Movement

Fix Your KB Swing (new video)

One of the MOST common mistakes made in the kettlebell swing is keeping the torso too upright.

This error is kind of hard to describe exactly in words – so you’ll have to watch the video to see what I’m talking about 🙂

I also cover a couple of cues that we use at FVT to fix this mistake, that seem to really help a lot …

So watch the video, and think about the coaching tips during your next workout to perfect your kettlebell swing form!

Train hard, and talk soon –

– Forest Vance
Certified Level 2 Russian Kettlebell Instructor

PS – If you find this video helpful, imagine working with me IN PERSON to not only give you dozens – if not HUNDREDS – more tips like this one, but also coach YOU personally, and help you fix your kettlebell form so that you can enjoy safer, better, and more effective workouts …

Click here to join me at my LIVE kettlebell / bodyweight training workshop in beautiful Costa Mesa, CA on February 13th, 2016!

February 2016 Kettlebell + Bodyweight Workshop in Costa Mesa California

I am very excited to announce that registration for my Kettlebell and Bodyweight Workshop scheduled for February 13th, 2016 in Costa Mesa California is now officially open!

=> February 2016 Kettlebell + Bodyweight Workshop in Costa Mesa California

I will be teaching this event with my good friend Dennis Heenan.

Dennis and I are both former college athletes, and we share similar training philosophies.

Dennis is a certified personal trainer with over a decade of experience in the fitness industry. He also runs an online fitness business where he helps thousands of folks around the world on a daily basis to lose fat, build muscle and feel great with bodyweight exercise.

This event is for strength coaches and personal trainers were looking to get into using kettlebells and advanced bodyweight training techniques with their clients …

And it is ALSO for kettlebell and bodyweight enthusiasts who are looking to take their own training understanding to the next level.

You’ll learn all the basic kettlebell moves – the swing, the Turkish get up, the clean and press, the snatch, and more.

You’ll also learn the basis of bodyweight exercise – such as the pistol squat, the one arm push-up, and the muscle up.

And we’ll teach you how to create awesome 30 minute workouts with just your bodyweight and / or bodyweight and kettlebells.

The price is as low as it will be for the first 10 folks to snag their spots … so, click the link below to get all the details on the event and reserve your spot now!

=> Reserve your spot at the February 2016 Kettlebell + Bodyweight Workshop in Costa Mesa California by clicking here

Look forward to seeing you there –

Forest Vance
Level 2 Certified Russian Kettlebell Instructor

PS – We’ve also put together a package of bonus materials that are worth the cost of the registration by themselves.

You’ll get 72 Kettlebell Boot Camp workouts, my 30 Day Performance Nutrition Diet, the 101 Fat Burning Snacks manual, the HiitBurn Abs Manual, and MUCH more when you sign up.

Click here to reserve your spot now

“Go BareFit” Kettlebell + Bodyweight Workout

Wow – people are raving about the “BareFit” workouts I’ve shared over the last couple of days!

So I have ANOTHER guest article – and sample BareFit training session – from my friend Mike that I wanted to hook you up with today.

If you liked the workout I posted yesterday, I think you’ll REALLY dig this one 🙂



“Go BareFit” Kettlebell + Bodyweight Workout
by Mike Whitfield, creator of Go BareFit

This “Go BareFit” workout I’m sharing today is something I’ve been using with some of my private clients with great success … with a little “CrossFit” flavor 😉

It’s not “sexy” with silly burpee challenges or “cutting-edge” exercises. It’s a combination of doing the proven basics right and keeping it super simple.

So simple in fact, here’s the criteria of my “Go BareFit” workouts:

Rule #1 – It Must Use 4 Exercises or Less

Rule #2 – You Hit Your Entire Body for the Best Post-Workout Calorie Burn

Rule #3 (My Favorite) – You Can Memorize It in 30 Seconds or Less

It’s the “Bare Minimum” approach to getting and staying fit hence the name “Go BareFit” 🙂

Let’s do this.

Do the following superset resting when needed. In the first superset, you’ll do 6 reps of each exercise. In the next superset, you’ll do 5 reps. Continue in this fashion until you complete 1 rep of each exercise.

Once you complete the final rep of 1B, rest 1 minute and then move into the finisher.

1A) KB Row (6/side … down to 1/side)
1B) Goblet Reverse Lunge (6/side … down to 1/side)


Do the following superset 6 times, resting as shown:

2A) T Pushups (20 secs), rest 10 secs
2B) KB Swings (20 secs), rest 10 secs



See, getting awesome results with your fitness program is easy when you keep it simple, and know EXACTLY what to do.

And that’s what you’ll get with these 51 “BareFit” workouts from Mike:

=> Click here to Go “BareFit”!

Thanks, and have a great day –

– Forest Vance

NEW “BareFit” (2 workouts a week template!)

Yesterday, I told you about Sabrina – and how she burned 985 calories in 53 minutes.

And we talked about how she did it … with her husband Mike’s new “BareFit” approach to training.

What is “BareFit”?

Glad you asked! 😉

We’re back today with a guest article from Mike (Sabrina’s husband, who happens to be a good friend of mine, as well as a Master Trainer and a Contributor to Men’s Health) … he explains what the idea is all about … and even hooks us up with what a week of workouts would look like.



NEW “BareFit” (2 workouts a week template)
by Mike Whitfield, Creator, GoBarefit

Muscle “confusion”….

Hitting your muscles from different “angles”…

“Surprising” your body with “cutting edge” exercises…

“Secret tricks” using ancient Bulgarian methods…

Listen, the LAST thing you need is a complicated exercise program when you’re already busy and stressed out… not to mention you may not be that motivated.

If you had to learn 15 new exercises just to get started, I wouldn’t be motivated either. Geez, learning the darn workout would take longer than the workout itself…

… all in glory of “the secret”.

So … forget the madness. You’re going to go in the opposite direction of the “fluff” and “noise” and do MORE of what works like …

A Push …

A Pull …

A lower body exercise …

An ab exercise …

And you’ll do it in 4 exercises or less with a routine you can memorize in 30 seconds or less.

Call this the “Go BareFit” approach. You’re going to do the bare minimum to stay consistent and motivated … and without the “fluff” like burpee contests or “secret” exercises.

Step 1 – Pick ANY 2 days of the week to commit 20-30 minutes to exercise.

Step 2 – Give yourself 2 days of rest between workouts (so for example, you can do Monday and Thursday each week).

Follow a structured program that doesn’t have ridiculous “fluff”, hits all your major muscle groups to crank your metabolism and burn the most calories… plus one that takes you 30 seconds or less to memorize because you’re busy. (You don’t have time to learn a complicated routine, right?)

Now, if you can do 3 days a week, that’s even better… but 2 is the “bare minimum” approach and you can still get results as long as you promise yourself “no fluff” and do MORE of what works.

Yep. That’s about it. Here’s a sample:

Day 1: Ladder Density Madness

Do the following resting only as needed. In circuit one, you’ll do 1 rep of each exercise. In the next circuit, you’ll do 2 reps of each exercise.

Continue in this fashion, adding one more rep with every circuit, until 20 minutes are up. Once you reach 20 minutes, rest 1 minute and move into the finisher.

1A) KB Reverse Lunge (1/side, 2/side, etc., etc.)

1B) Close Push Up (1, 2, etc., etc.)

1C) KB Row (1/side, 2/side, etc., etc.)


Do the following, resting when needed.

2) Jumping Jacks (100)

No fluff.

Here are 51 more NEW Bare Minimum workouts you can get started with right away (no fluff)

By the way, you’ll get a Zero Equipment version with every single workout, too.

Are you a beginner? You’re covered. You’ll get 10 Beginner Workouts, too using the Bare Minimum approach without the fluff.

By the way, this isn’t your typical “run of the mill” page, either. I was surprised my friend Mike “called out” the fitness industry like this…

See the controversial “headline” by clicking here

To getting motivated and fit without the fluff,

– Mike Whitfield
Creator, GoBarefit


Forest here again – that was some awesome stuff Mike!

I know this will resonate strongly with a lot of folks – ESPECIALLY around this busy holiday season, where time for your workouts is short, and you need to be as “minimalist” as possible, so to speak –

So are YOU intrigued?

Well, that’s was just a little sample for ya …

Click the link below for 51 more “BareFit” workouts from Mike:

=> Go BareFit!

And have an awesome day 🙂

– Forest Vance