[video] KB Workout for Ripped Arms

Click here to get up to 133% stronger and gain up to 9 pounds of lean, functional muscle in the next 6 weeks

When I first started training with kettlebells … coming from more of a lifting / bodybuilding – type background … I was taken a bit by surprise …

Because in NONE of the main kettlebell exercises, do you get what we would call “direct arm work”! That is – no moves specifically for the biceps / triceps / etc …

So, I came up with a few short KB workouts for arms, that I could “plug in” at the end of my regular kettlebell training sessions, to get my arm exercise fix … and I share one of my favorite ones with you in today’s video.

Here’s how it goes:

— 15 KB towel curl
— 10 KB halo + behind-the-head tricep extension
— Complete 3 sets of each with as little rest as possible

Now you too can get ripped arms in about 5 minutes, using just a single kettlebell.

Give it a try today!

– Forest Vance

Click here to learn how to use kettlebells to gain serious strength and size … while staying athletic, improving your conditioning, and losing fat at the same time

Kettlebell GAINZ – Week 1, Workout B

Since the release of Kettlebell GAINZ to the general public a couple of days ago, I have gotten several emails asking for a sample workout from the program.

So, by popular demand, I will share one with you today.

KEEP IN MIND – the workout below is taken out of the full 6 week program, so it’s not going to be nearly as effective, done on its own, as a one-off training session.

I’ve also left out:

– The daily mobility / movement flow routine
– The off – day HIIT workouts
– The dynamic warm up, done before the main workout
– The proper way to progress your workouts over the 6 week program
– Coaching videos explaining how to do each exercise
– Weight recommendations for each exercise, for both men and women

… and a few other things as well … and I am doing this in fairness to all who make the commitment to the full 6 week program …

BUT – this sample workout should give you a great idea of what you’re getting yourself into! 😉


Kettlebell GAINZ – Week 1, Workout B

1 – Turkish get ups

Do one “naked” (no added weight) on each side, and then three more on each side, switching sides each rep.

Keep it moving and rest as little as possible.

2 – KB Presses

Do four ladders up to 3 reps each. The pressing ladders will look like this:

C+P right C+P left clean, 2 presses right clean, 2 presses left clean, 3 presses right clean, 3 presses left

– BETWEEN sets of KB presses – do (5) hanging leg raises (to the level of progression you feel comfortable with shown in the coaching video)

3 – Burpees

Set your timer to go off every 30 seconds.

Do 5 burpees at the start of each interval.

Your rest is however much time is left before the timer goes off again.

Do 8 rounds total.


Ready to get started?

Kettlebell GAINZ is on sale this week – but the price goes up each time someone buys, so get it now for the best deal:

=> Kettlebell GAINZ

Have an awesome day, train hard, talk soon –

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

Kettlebell GAINZ is LIVE!

Okay – Kettlebell GAINZ is LIVE!

It’s my newest 6 week program designed to help you get kettlebell STRONG.

People in the test group got up to 133% stronger, and gained up to 9 pounds of muscle in 6 weeks – while losing fat, improving athleticism, and improving their conditioning – at the SAME TIME!

But, it’s on a dime sale, and the price goes up with each person that buys – so order ASAP for the best deal:

=> Kettlebell GAINZ

Thanks –

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

PS – If you’re looking to gain serious size and strength, but you want to stay athletic, improve your conditioning, and lose fat at the same time – you are going to LOVE Kettlebell GAINZ!

Double Kettlebell Medley

Kettlebell GAINZ is about to drop!

It’s my newest 6 week program designed to help you get kettlebell STRONG.

Keep a close eye on your email inbox if you want to get in on the special launch pricing.

In the meantime, I have a double kettlebell medley for you to enjoy. We did this at the end of a boot camp at FVT yesterday. You can do it two or three times for a finish to a workout, or three to five times for a complete workout in itself.


Double Kettlebell Medley

*Complete 2-3 rounds, resting approx 60 seconds between, if using as finisher
*Complete 3-5 rounds, resting approx 60 seconds between, if using as stand-alone workout
*Transition between movements smoothly, with perfect form, and without putting kettlebell down

1 – Double KB Overhead Press – 20 seconds, as many reps as possible

2 – Double KB Overhead Carry – 20 seconds, walk continuously

3 – Double KB Squat – 20 seconds, as many reps as possible

4 – Double KB Rack Carry – 20 seconds, walk continuously

5 – Double KB Clean – 20 seconds, as many reps as possible


Here’s a video where I show the double KB clean, press, and overhead squat:

And check out this video to see how to do the waiters walk and rack carry:


Enjoy that one.

It’s tough!

And keep a close eye on your email inbox if you’d like to be the first to know when Kettlebell GAINZ is available at the special launch discount pricing.

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