Month: October 2016

Swing / Burpee Bonanza Workout (kettlebell “best of” series, part 4)

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Due to problems with our payment processing system – and several folks having trouble getting registered for the 28 Day KBs for Fat Loss Challenge as a result – we have decided to do a one-time extension on the application period for 48 hours. Apply and get registered at the link below:

http://archive.aweber.com/kbbasics/6qN68

Today we’re on to part 4 of FVT Kettlebell “Best Of” Series.

Since 2009, I’ve written over 500 articles, shot over 200 videos, and created over a dozen products / home study courses … on the topic of kettlebells.  And in a recent reviewing / planning session … I realized that we have a LOT of great content pieces there … that the vast majority of our audience hasn’t seen.

So today we have one of the most popular workouts from the blog to share.  It’s called “Swing / Burpee Bonanza” … and it’s CHALLENGING!

You’ll burn fat, build lean muscle, and send your conditioning levels through the roof with this one … all in about 30 minutes … with a kettlebell or two and your own bodyweight.

Check it out:

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Swing / Burpee Bonanza Workout

(segment one)

12 body weight inverted rows
12 push ups with a rotation (total)
8 KB presses/side
8 KB rows/side

Do this circuit three times with as little rest between exercises as possible.

(segment 2)

Then, do as many reps as possible, with perfect form, of the following exercises in :40 intervals each. Take no rest between moves:

KB sumo deadlift
squat thrust
two hand KB swing
burpee, no push up
one hand kb swing (:20 per side)
burpee with push up
hand to hand KB swing
burpee with two push ups

Repeat this circuit three times.

(segment 3)

THEN, set up two cones, ten yards apart. Run back and forth between the cones for :30 as many times as you can. Rest for :30. Repeat five times, trying to maintain or beat your pace from set one.

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With the “Swing / Burpee Bonanza” workout, you’ll burn fat, build lean muscle, and send your conditioning levels through the roof … all in about 30 minutes, with a kettlebell or two and your own bodyweight.

Give it a try today!

– Forest Vance
Certified Kettlebell Instructor

PS – Due to problems with our payment processing system – and several folks having trouble getting registered for the 28 Day KBs for Fat Loss Challenge as a result – we have decided to do a one-time extension on the application period for 48 hours. Apply and get registered at the link below:

http://archive.aweber.com/kbbasics/6qN68

3 Tips to Improve Your KB Clean (kettlebell “best of” series, part 3)

On By adminIn Basic Kettlebell DrillsLeave a comment

The FVT Kettlebell “Best Of” Series is a hit!

I decided to do this post / article / video series because … in a recent reviewing / planning session … I realized that we have SO much great kettlebell – related content that’s been created over the years … that the vast majority of our audience hasn’t seen.

And we’ve gotten a lot of great feedback on parts 1 and 2 in the series …

So we’re going to keep the good times rolling!

Today we’re back with another one of my most popular videos – in it, I cover 3 tips to improve your KB clean.

You see, most folks can pick up / swing a ‘bell into a rack position at the shoulder, and it will resemble something like what we would call a “clean” …

However, to really get the movement DOWN, to make it smooth, efficient, and minimize impact on the forearm etc … is quite tricky. It’s one of the hardest of the basic KB moves to really perfect.

So, check out the video, try the tips, and see if they help:

Thanks, and be back soon with the next installment of the FVT Kettlebell “Best Of” Series –

– Forest Vance
Certified Kettlebell Instructor

KB / Bodyweight Ladder Challenge (kettlebell “best of” series, part 2)

On By adminIn Kettlebell Workouts, VideosLeave a comment

Today we are on to part 2 of our FVT Kettlebell “Best Of” Series.

I am doing this post / article / video series because … in a recent reviewing / planning session … I realized that we have SO much great kettlebell – related content that’s been created over the years … that the vast majority of our audience hasn’t seen!

So today I have one of my most popular Kettlebell Challenge Workouts to share with you.

This idea came originally from workouts we do in our in-person boot camp classes.

Once per month, we do a kettlebell-based “Challenge” at FVT. These workouts are timed / scored in some way … and they serve as both a fun “test” – so see how fit you are – and also as a way to measure progress over time.

I posted one online and people loved it …

And the Kettlebell Challenge Workout concept was born! 🙂

And this particular one is one of the most popular I have put together.

My friend Travis Stoezel of Train Agressive took the Kettlebell / Bodyweight Ladder Challenge and got it on video … so I thought it would be a good example, to both see how to do the workout, and to see the intensity you’ll want to bring if you want to get the best possible results:

Kettlebell Challenge workouts like the one I shared with you today are a great way to both test your fitness and measure your progress over time.

Add them into your routine on an occasional basis for better long-term results.

Thanks for reading, and be back soon with part 3 of the FVT Kettlebell “Best Of” Series.

– Forest Vance
Certified Kettlebell Instructor

PS – The 28 Day KBs for Fat Loss Challenge is LIVE … and the program kicks off in just over 72 hours! Learn more and apply now at the link below:

http://archive.aweber.com/kbbasics/6qN68

How to Fix KB Low Back Pain (kettlebell “best of” series, part 1)

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

I originally got certified through the RKC in 2009.

Since, I’ve worked with over 1000 in-person kettlebell clients …

I’ve led and assisted with kettlebell workshops locally, and all around the US …

And I’ve also written over 500 articles, shot over 200 videos, and created over a dozen products / home study courses … on the topic of kettlebells.

Man – when I list it out like that, it sounds like a lot! 🙂

Anyway … I woke up this morning … thinking about and planning our content creation for the coming month … and I thought … there is a LOT of great kettlebell – related content I’ve put out over the years, that the VAST MAJORITY of my audience hasn’t seen!

And that’s why I’m going to do a series of posts / emails / videos, highlighting some of the most popular content I’ve put out over the years.

Today we’re going to kick it off with one of my most popular videos. This one goes through a 90 second trick that has helped a LOT of folks with fixing the low back pain they’re experiencing from kettlebell swings.

Watch the video below:

And if it helps, would love to hear your thoughts!

Be back soon with part 2 of the FVT Kettlebell “Best Of” Series.

– Forest Vance
Certified Kettlebell Instructor

[video] Log PT, Stair Crawls, Kettlebell Circuit

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Any discussion about the fittest men and women in the world HAS to include “tactical athletes” at some point.

These folks have to maintain elite levels of fitness not as an option, but as a NECESSITY. Being out of shape for them could be a matter of life or death.

So it makes sense that we can ALL benefit from training in a “tactical style”. Balancing strength work, power training and high intensity intervals can get you lean, strong, and in top physical condition.

Today, I have a workout for you to try from Stew Smith.  I found it on YouTube and thought it was a great example of a tactical fitness training.  Check it out:

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Log PT, Stair Crawls, Kettlebell Circuit

— log push press – 1 minute
— backwards bear crawls up stairs, bear crawl down stairs forwards (takes approx 1 min)
— 1 minute kettlebell work – your choice
— pull ups – varied – 1 minute
— abs / rest – 1 minute

Do 5 rounds total.

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

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Can you see from that video how the tactical fitness approach can be beneficial to ANYONE looking to lose fat, gain lean muscle, and get into top physical condition?

Add today’s workout on one of your total body / metabolic conditioning training days this week, and feel the power for yourself.

And be sure to check out:

=> Specforce Tactical Fitness System

To learn more about MY personal favorite “tactical fitness” training program.

Train hard, talk soon –

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

PS – You might think video that plays when you click over to check out the Specforce Tactical Fitness System is a little over the top.  I got a few emails back when we sent out a link to it yesterday. Personally – it gets me fired up 🙂 The PROGRAM behind it is SOLID though, I can tell you that – and it gets my stamp of approval.