[video] 1 Minute Yoga Flow Sequence for Beginners

Check out this quick and effective 1 minute yoga flow sequence for beginners!

I use this sequence to both energize myself in the morning, and before my regular kettlebell workouts.

This is just one of the 70 similar yoga videos you get in my PreHab Revolution package, found at the link below:


Give it a try today, hope you enjoy and see the benefits right away!

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist

[new video] Kettlebell Warm Up Drills

Here is a simple sequence of kettlebell warm up drills.

These will get your joints and body moving and ready to rock for your next kettlebell workout, in less than 4 minutes.

You can also do the sequence first thing in the morning, or any time of the day!

The drills are:

— hip circle
— hip rotation
— forward / backward bend
— side bend
— side twist
— shoulder shrug
— arm circle
— 3 way neck
— bodyweight squat
— cobra + downward dog

If you liked these kettlebell warm up drills, be sure to check out my PreHab Revolution program.

You’ll get additional videos that will show you how to prep for your next kettlebell workout – showing you how to do Self Myofascial Release, Dynamic Warm Ups, and more ..

PLUS the “Cheat Sheets” from my last live Flexibility / Mobility workshop …

AND 70 Yoga Videos …

AND more!

Learn more and get your copy while it’s on sale this week at the link below:

=> PreHab Revolution

Train hard, talk soon –

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

CORE Kettlebell Workshop – May 6th, 2017 @ FVT

The first ever CORE Kettlebell Workshop is on May 6th – just around the corner!

I will be teaching my full CORE Kettlebell System – the top secret “playbook” we use to run our kettlebell – based program at FVT.

From the way we warm our clients up, to the exact workouts we take them through on a daily basis, to the monthly Challenge system we use to keep them motivated and coming back for more, to the special “finisher” sequences we use to end each workout – EVERYTHING will be covered in this workshop.

PLUS – IF you complete the pre-event study materials, successfully make it through the day itself, and pass the testing – you’ll be officially licensed to teach the CORE Kettlebell System.

There are still a few spots left – but if you’ve been thinking about registering, and putting it off, now is the time:

=> CORE Kettlebell Workshop @ FVT

See you there!

– Forest and the FVT Team

PS – This event is for trainers, coaches, and serious kettlebell fans alike. Attending the CORE Kettlebell Workshop will help you differentiate yourself from the competition, increase client retention, and stimulate referrals. If you want a proven training system that will get your clients incredible results, register for the CORE Kettlebell Workshop today!

5 Minute Kettlebell C+P / Double Burp CHALLENGE

Forest Vance here with your Friday KB Challenge Workout!

You can use this as a killer “finisher” at the end of your workout to finish the day strong, like we do in KB STRONG coaching, or at the CORE KB Workshop event ..

Or, you can use it as a stand-along workout if you’re pinched for time, and all you have for available equipment is a single kettlebell.


5 Minute Kettlebell C+P / Double Burp CHALLENGE

— Set your timer for 5 minutes
— Start by performing 1 KB clean and press on the left side, and KB one clean and press on the right side
— Follow this immediately with one double burpee (double burpee = burpee with TWO push ups)
— Without resting, go immediately into TWO clean and presses on each side, and two double burpees … followed by three clean and presses on each side, and three double burpees, etc …
— “Climb the ladder” and get as high as you can in 5 minutes!


Check out the video that walks you through the workout here.

And I want to know – how many rounds can you do in 5 minutes?

Rock that one out – and enjoy your weekend!

– Forest Vance
Master Kettlebell Instructor


Resources from Forest to help you
dominate your training and your life

1) KB STRONG group coaching – kicks off next week!
Details and apply here ===> KB STRONG coaching

2) CORE Kettlebell Workshop – May 6th in Sacramento, CA
at FVT HQ – become a licences CORE Kettlebell Instructor –
just 4 spots remain ===> CORE KB Workshop May 6th @ FVT

How to Check Your Own Form During Kettlebell Training

Maybe you work out by yourself, but you want to check your form during kettlebell moves.

What to do?

Short of getting coached directly, the best tool for the job is taking video.

Thes days, almost everyone has a phone or other device capable of getting this done quickly and easily.

I’ve worked with distance coaching clients in North America, Europe, Asia, and Australia – and I’m able to review their technique and progress using this method.

A few tips to get the most out of it:

— When you are training by yourself, you want a set up stable enough for you to trust that it won’t fall over while you are lifting. You may need a mini tripod if that’s going to be difficult.

— Keep in mind that you probably won’t be able to get your full body in the shot, so decide what’s the most critical part, and position the camera so you will capture that.

— You can review your form during your training sessions, between sets, to correct as you go. You can also review after the fact if you want to sit down and do a more detailed anyalsis.

If you are going at this on your own, you’ll obviously have to know what you are looking for, in terms of what you are doing wrong, and what to correct. I would suggest going searching the blog archives on ForestVance.com, and reviewing the dozens of posts / videos I’ve done on how to various kettlebell exercises, and/or picking up a copy of one / all of the following courses of mine – Kettlebell Challenge Workouts, Top 13 Kettlebell Training Mistakes – and How to Fix Them!, the CORE Kettlebell System (do a search on ForestVance.com to find info on those).

If you want personal coaching / feedback from me, I am also opening up my distance KB coaching program during this coming week to new clients.

I only do this a few times each year – when spots open up, I only work with 10 clients at any given time – but I currently have a few openings.

Send me an email if you are interested in distance KB coaching with me, with ELITE KB COACHING in the subject line, and we’ll go from there.

To sum up, if you work out by yourself, but want to check your form during kettlebell moves, I suggest taking video.  It’s what I have all of my Elite Kettlebell Coaching clients do, and it works great. Just use the tips I outline in this article to get the most out of it.

Keep training hard, talk soon! –

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