Hollywood Hills KB Workout

I just got back from a quick trip to SoCal this weekend to see my oldest friend Tim – we have known each other since we were 2 years old!

Tim is doing some awesome work these days with his “Movement of Inspiration” – you can follow his journey on his Instagram account, @inspirewithwords.

We hung out and went out on the town on Friday night … and then got up early to do a KB workout at his local gym, eat a healthy breakfast, and then go for a hike in the Hollywood Hills, where Tim lives (pic above is of us at the top of the climb – and a view of all of LA in the background!)

Here is the KB workout I did in the gym this morning before heading out for the hike:


(Kettlebell Challenge Workout #6)

1 – KB renegade row + KB walking lunge

– 10 reps of each (5 each side on the renegade rows – put one hand on a
box or some other elevated object on the side that’s resting if you only
have a single kettlebell)
– no rest between exercises
– rest about 60 seconds after completing pairing, then repeat two more
times for a total of three sets each

2 – KB goblet squat + push up

– 10 reps of each
– no rest between exercises
– rest about 60 seconds after completing pairing, then repeat two more
times for a total of three sets each

3 – FINISH the session with (work for 30 seconds, rest for 10, repeat circuit
three times total):

– burpees
– shuttle runs, back and forth between cones about 10 yards apart
– repeating squat jumps
– bear crawls, back and forth between cones about 10 yards apart


Now I am off to spend some time with family time for the rest of the weekend.

Don’t forget to get your copy of my Ultimate Kettlebell Challenge workouts course at the special “Summer 2016 / Father’s Day Re-Launch Sale” price before tomorrow night:

=> Ultimate Kettlebell Challenge Workouts Summer 2016 / Father’s Day Sale

And hope you enjoy the rest of your weekend as well!

– Forest

(video tutorial) The Partner – Assisted “Overspeed” Kettlebell Swing

Once you learn safe and effective technique in the KB swing, you can start to tweak and refine and make the exercise even BETTER – and take your fat loss and conditioning results to the next level!

The drill we’re going to walk you through today falls into this category of “next level” drills. It’s called the partner – assisted “overspeed” kettlebell swing.

(This is a short clip from a KB Workshop we put on and filmed recently at the FVT studio – if you like it and would like the full video footage of our Kettlebell Basics workshop – to learn from and study on your own – you can get it HERE for the next few days.)

As you’ll see in the video below, with this drill, instead of just letting the KB drop passively as it comes down, you’re going to actively accelerate it – with the help of a partner.

When you do this, you’ll get a faster, more powerful swing on the way back up. (I explain a bit more about WHY this works in the video.)

And you’ll eventually be able to use this technique without partner assistance – and as a result, improve your KB swing form.
Watch the video below, grab a partner, and give it a try today:

The Partner – Assisted “Overspeed” Kettlebell Swing

from the FVT Kettlebell Basics Workshop video series

To recap, here’s how the drill goes:

— Partner 1 is going to do a couple of swings by themselves

— After the swings, partner 2 will give them some help by giving the ‘bell a little push backwards

— Partner 1 does a few more swings alone and will try to get a stronger swing on the way up.

And a few reminders:

— Be in the front of your partner, not on the side. Pushing the kettlebell from the side will set your partners swing in a different direction.

— Watch your aim when pushing the bell back. You don’t want to force the bell to the ground, that will drive your partner down and stop the swinging motion. Instead you’ll want to guide the bell along the natural swinging path with enough but not too much force.

Once you’ve got the basics of how to do a safe and effective kettlebell swing down pat, the partner – assisted “overspeed” swing is a great drill to help you take your form to the next level.

Work it into your training, watch your form improve … and your fat loss results go through the roof!

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
Creator, Ultimate Kettlebell Challenge Workouts + the FVT Kettlebell Basics Workshop Video Series



Windmill / Rack Squat / Snatch / Burpee Pull Up Complex Workout

Got a sample workout for you today, done in the style of my Ultimate Kettlebell Challenge Workouts program.

This one can act as a stand – alone workout … OR it can be used as a “metabolic finisher” at the end of a strength – based training session, etc.

Let’s get right to it!


Windmill / Rack Squat / Snatch / Burpee Pull Up Complex Workout

Do 3 (beginner) to 5 (advanced) rounds as fast as possible of:

— 2 Windmills
— 4 Rack Squats
— 6 Snatches

On both right AND left sides … then:

— 8 Burpee Pull Ups

Watch the video that shows you how to do this workout here:


Whew! 😉

That should take you around 10 mins total – but it’s TOUGH!

Give it a try, let me know how it goes –

And if you liked this Windmill / Rack Squat / Snatch / Burpee Pull Up Complex Workout, you can get dozens more like it at the link below:

=> 33 Ultimate Kettlebell Challenge Workouts (re-launch sale, this week only)

Thanks –

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

Double Kettlebell Workout for Size and Strength

Been in Central Florida the last couple of days for the SFG II.

It has been a lot of fun – “sharpening the saw” as they say, learning some new stuff, as well as refining the basics (which I think you can get NEVER get enough of, BTW) –

Since we have been working largely with the double KBs, doing moves such as the push press, push jerk, double snatch, and bottoms-up squat … I am feeling inspired to hook you up with a Double Kettlebell Workout for Size and Strength.

(BTW – if you like the it and would like to find out how to get my full 6 week Double Kettlebell Workout for Size and Strength program free, be sure to read all the way to the end of this message):


Workout B – Double Kettlebell Workout for Size and Strength

1 – Do three rounds of:

– 5 double KB split squats (right side)
– 10 opposite hip touches / side
– 5 double KB split squats (left side)
– 10 cross body mountain climbers / side

No rest between exercises in the circuit; rest about 30 to 60 seconds between rounds.

2 – “Climb the ladder”, and go as fast as possible through the following sequence:

– 1 double KB dead stop cleans
– 1 burpee
– 2 double KB dead stop cleans
– 2 burpees

– continue in the same fashion, “climbing the ladder”, until you get to 10 double KB dead stop cleans and 10 burpees.


That one SEEMS simple on paper … but trust me, it’s a smoker!

Give it a try, and you’ll see what I mean 🙂

And if you’d like to get my full 6 week Double Kettlebell Workout for Size and Strength program for free:

All you have to do is pick up a copy of Vince Del Monte’s No Nonsense Muscle Building 2.o – by midnight tonight – on my recommendation.


1 – Click here to order => No Nonsense Muscle Building 2.0 <= IMPORTANT – you MUST order through THIS LINK by MIDNIGHT TONIGHT, 6.12.16 – making sure that it is the LAST LINK YOU CLICK BEFORE PURCHASING – if you want a free copy of my Double KB Workout for Size and Strength

2 – Forward your purchase receipt to fvtcustomerservice AT gmail.com

And my assistant will hook you up with the bonus on Monday when she gets into the office.

Vince’s program is solid, and I highly recommend it if you are trying to put on muscle fast. It’s his latest and greatest 18 week “customized” muscle gain plan.

And since it’s only ten bux through midnight tonight (!), with the full package I am offering on this one, you can’t go wrong! 🙂

So use the special link above to order now.

And enjoy the rest of your weekend!

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

FVT Elite Kettlebell Coaching

If you want to make continual progress with your kettlebell program, and STAY at your training goals once you’ve reached them …

You need to always be on top of things, and monitoring, and in the mindset of correcting course and getting yourself back on track if needed.

And I am a huge believer in this idea.

BUT … I am ALSO a big believer in the idea that you have to know yourself … and what approach will work for YOU.

Because some folks can do this by themselves. But some folks are MUCH better off working with a coach. 

You see, for me personally, having a coach in areas of my life that I really want to excel in has been instrumental – for as long as I can remember.

In just a few days, I’m heading out to re-certify for one of my KB certifications. Not only have I paid top dollar to go – which is motivation for me in itself! – I have been working with a coach to help me to get ready for the strength and fitness standards that I must meet.

When it comes to goals I have in my businesses, I also have coaches to help me stay accountable and track with reaching my goals, setting new ones, etc.

This is also why so many people train with us at FVT for years and years – they know that while they COULD do their workouts on their own, they are going to get so much better results if they’re having someone hold them accountable and there to keep them on track.

If you know that YOU are the type of person needs accountability, motivation, and just someone to help you and coach you along the way … then you might want to consider applying for my Elite KB Coaching program.

Three of my Elite Coaching clients graduated from the program at the end of May, and I have three spots that have opened up.  But the honest truth is that I only can work with about 10 people at a time in this program … so if you are interested and would like to apply, then read the details below, and submit your application ASAP for consideration.  This message is going out to nearly 20,000 FVT kettlebell newsletter readers / blog followers / FB fans / etc, and the 3 open spots will very likely fill by the end of the weekend.

SO many times I have seen a great coach be THE difference that takes someone from getting just okay results … working towards WHATEVER goal they are working towards in life … to GREAT results … and I hope that YOU can be my next success story! 🙂


Here’s why you might consider applying for my Elite Kettlebell Coaching program:

– You are training with kettlebells, and it’s going okay, but you know you need professional advice and opinion and form critique to take it to the next level

– You’re training for an event or certification – like the RKC or the PCC – and you need help getting ready for it

– You’ve got a lot of value out of my emails/blog posts/videos/programs and products, and now you’re just ready to take it to the next level and get more access and attention to detail in a coaching program

– You’re a fit pro yourself, and you know YOU need a coach to help you stay on track and get results … and just to be frank about it, you want someone who is highly qualified, which isn’t always so easy to find on a local level

Here’s how the process works moving forward:

1 – Click the link below, and fill out the application.
2 – On filling out the application – if approved – you will be taken to a page where you can schedule a 15 minute phone call for us to touch base and see if the program is a great fit for both of us.
3 – If we decide together that it’s a good fit to help you reach your goals, we’ll get payment set up, and I will send you over a new client intake questionnaire.
4 – You’ll fill out the questionnaire in it’s entirety … and when I get it back from you, I will design you a custom workout and nutrition plan.
5 – You’ll check in with me as often as you like, but at least every week. I’ll help you tweak your workouts, your meal plan, etc to get to your goals as
fast as possible. If you’d like to send me videos of you doing exercises so I can critique your form, I am happy to do that as well.
6 – Each month I’ll send you a new workout and meal plan based on your goals, your previous month’s progress, etc

=> Click here to apply to train with me online

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Personal Trainer
Certifed Performance Enhancement Specialist
Certified Corrective Exercise Specialist
Certified Fitness Nutrition Coach