KB STRONG – Week 1 (1.23.17)

The “Kettlebell Strong” 6 week Intensive starts Monday!


Your first task is to do the baseline fitness testing and report your results. We want to see where you are at – as well as give you a benchmark for improvement when we test at the end of the program!

This is the standard fitness testing we do at our facility. If you qualify for the grey or black band standard AND get it on video, we will send you a band in the mail.


Here is an overview what your kettlebell workouts will look like for the first week:

1 – 5 minute movement / mobility flow – daily – first thing in the morning OR whenever is most convenient for you

2 – KB STRONG workouts – 3 days – Mon / Weds / Fri OR days that are most convenient for you – upper body focus (day 1); lower body focus (day 2); total body / metcon focus (day 3) – approx 30-40 mins each

3 – HIIT workouts – 2 days – Tues / Thurs OR days that are most convenient for you – sprint / bike / jump rope / YOUR CHOICE of modality – approx 15-20 mins each

4 – (optional but encouraged) – MOVEMENT – walk / bike / hike / swim / etc – EVERY day for 30 mins +

TOTAL TIME REQUIRED PER WEEK = 2-3 hours (plus optional daily movement)


Equipment needs are:

— 2 KBs (1 light, 1 heavy)
— access to pull up bar OR suspension trainer


We will be there in your corner every step of the way! After every workout, we ask that you post in the FB group.

At minimum, simply report “Week 1 – Workout A Complete” –

Additional comments / questions / etc are also encouraged!

Any time you’d like to post a video for critique / form correction, PLEASE do – we are happy to help.

You’ll also do your more extensive check in at the end of each week in the group.

And your baseline fitness testing at the beginning and end of the program will be the true gauge of progress.


You’ll also get a copy of my “Kettlebell Training Basics” package – 12 to 18 additional weeks of kettlebell workouts – so that you will have workouts to use moving forward after the initial six week training is over (these will be delivered on completion of the program).


We look forward to working with you.

Please complete the personal info / medical history form below:

=> “Kettlebell Strong” 6 Week Intensive – Info / Medical History / Payment form

(By signing up for the program we assume that you are cleared to exercise and ready to rock. If you have any issues you are working with or have questions of any kind, shoot me an email and let me know and I am happy to help.)

Complete payment on the next page …

And check your email for further instructions on what to do next.

Thanks! –

– Forest Vance and the FVT Team

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