7 Minute KB Swing + Push Up Ladder Challenge

I did a great kettlebell and bodyweight workout this morning in my garage, and finished with a killer 7 minute KB swing / push up challenge that I wanted to share with you.

This is great to do at the end of your existing workout to finish off strong.

You could even do at as a stand – alone training session in a pinch.

Here’s how it goes:


7 Minute KB Swing + Push Up Ladder Challenge

— Set your timer for 7 minutes
— Start with 4 KB swings (recommended weight = 32k for men, 20k for women – but use whatever weight is do-able for YOU with perfect form)
— Follow your swings immediately with 4 perfect push ups
— Go right into 6 swings
— Follow those with 6 push ups
— “Climb the Ladder”, increasing each exercise by two reps each set, and get as high as you can in 7 minutes.

Here’s a video with some tips to help you improve your KB swing technique:

And here’s another video with a powerful trick to improve your push up form:


I made it to *just* short of 18 reps of each in 7 minutes with a 32k ‘bell.

Can you beat my score?

Post in the comments section below and let me know!

Train hard, and talk soon –

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

The Basement Badass 30 Day Challenge – Now Accepting Applications

All this week, I’ve been talking about opening the doors on my Online Coaching program and accepting applications for a short time …

Well starting TODAY, for the first time EVER, we’re going to run a 100% distance/online-based “Basement Badass 30 Day Challenge” coaching program … and registration is now officially open!

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


This is going to be a “fast start”, rapid results, 30 day coaching program based around the Basement Badass principles and goals.

(We were originally going to make it a 12 week program, but we’ve decided to start with 30 days, with the option to continue at the end.)

The “challenge” part of the program is – and you will be held accountable by me! – to:

— Get at least 15 Basement Badass workouts in the next 30 days
— Get at least 27 total days of some kind of activity in the next 30 days
— Follow my Performance Nutrition Diet (included with the Challenge) for at least 27 out of the next 30 days
— Make more PROGRESS towards your strength, fat loss, and ultimate fitness goals in 30 days, than you have in the last year!

Here’s how it will work:

— You’ll get a “personalized”, tweaked version of the Basement Badass program for your specific goals, available equipment, and time available to train … this will be based around a questionnaire that you’ll fill out when you start the Challenge

— You’ll get a special meal plan to follow

— 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.

— 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.

(If you’ve already purchased Basement Badass, I’ll even take the cost of your initial purchase out of the cost of the coaching program!)

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 on an on-going basis.

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 moving forward would be a great fit.

Now, this is NOT for everyone … and I only work with 10 people, MAX, for this Challenge, as it’s quite time intensive on my part … so I’m totally cool with that!

HOWEVER … for the RIGHT people … this is … I KNOW that this is going to be THE thing to propell their results to the next level in 2016, and FINALLY reach thier ultimate fitness goals.

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:

=> Submit your application here Basement Badass 30 Day Challenge

We will carefully review your application, and if you are approved, will get back with you in 24 hours or less.

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

Kettlebell / Bodyweight / Jump Rope New Year’s Day Workout

Wow – it’s the first day of 2016!

Happy New Year.

What are YOU going to do to make THIS year, your BEST YET?!?

Take some time to think about it … and exactly what it’s going to take to make it happen.

And let me know what I can do to help.

Okay – so, if your plans include starting the New Year with a workout, I’ve got the perfect thing.

This one is from the ‘Super Minimalist’ edition of my Basement Badass program.

See, while the big barbell lifts are at the heart of Basement Badass, I know that there are some folks who want to do the program, but don’t have a full barbell set up quite yet –

And so I put together a ‘Super Minimalist’ version – that’s included for free – so that you don’t have to sweat it, and so that you can still get all the muscle building, fat blasting benefits that Basement Badass offers – using just a single kettlebell, your own bodyweight, and (optionally) a jump rope.

Here’s the workout:


Kettlebell / Bodyweight / Jump Rope New Year’s Day Workout

1 – Set your timer for 30 second intervals. You’ll do 10 KB swings at the start of every interval. Rest once you’re one with your 10 reps until the next interval starts. Repeat for a total of 10 rounds (100 swings total).

2 – Do three rounds of the following circuit as fast as possible:

TGU, 1 ea side
3-5 pull ups (any grip) OR 12 inverted rows
jump rope (or jumping jacks if no rope), 30 seconds – work in / up to double unders!

3 – To FINISH … burpees – set your timer for 30 second intervals. Do 4 burpees the first 30 seconds. Do 5 burpees the second. Continue in this fashion until you can no longer do so.


Give that one a go today, and start your year off right!

And keep the momentum rolling, to make 2016 your BEST fitness year EVER, with this:

The Basement Badass 12 Week Home Based Workout Plan

Later –

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