Top 5 Forest Vance KB Workouts of 2017

2017 is half OVER!

Figured it would be a great time to bring you the top 5 most popular ForestVance.com kettlebell workouts of 2017.

Let’s jump right in –

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Top 5 Forest Vance KB Workouts of 2017

1 – Single Kettlebell Density Complex (2.1k likes)

2 – “Beat the Clock” Kettlebell Ladder Challenge (1.5k likes)

3 – 15 Minute Single KB Complex Workout (980 likes)

4 – KB Workouts for Ripped Arms (935 likes)

5 – 330 Rep Bodyweight Ladder Challenge (551 likes)

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These workouts are fun, challenging, and highly effective.

If you want my personal help in designing workouts like these, specific for you and your goals, available time to train, injury history, equipment availability, and whatever else – now is the opportunity.

I am opening spots in my Elite Distance KB Coaching program this week, for a few new clients to work with for the next 90 days, and get into the best shape of their lives.

But registration shuts down tomorrow, or when I reach capasity, whichever comes first.

If you are interested, check out the details using the link below, and submit your application now:

=> Forest Vance Elite Coaching

Here’s to an even better second half of the year! –

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

New Video – Kettlebell Exercises for Core – the One-Hand Swing

The two-hand kettlebell swing is often the first KB exercise people learn, and is one that they most often return to.

HOWEVER, the one-hand swing is the version you should in fact be using more of the time! – especially if you are looking to strengthen your core.

The one-hand version of the swing adds the so-critical anti-rotation component to the exercise. It also works our grip harder, and forces us to stabilize the shoulder more.

To perform the one-hand swing, assume an IDENTICAL set up to the two hand swing.

Same stance width, same foot position, same start for the kettlebell … the ONLY difference is, I take one hand off the KB when doing the exercise.

My shoulders stay square, my body stays in the same position, the KB still comes up to the same position at the top – it’s ALL THE SAME as the two hand swing.

Incorporate this kettlebell exercise for the core into your training routine today!

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

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If you want MY help with your kettlebell / bodyweight training practice, now is the opportunity. Because I am opening spots in my Elite Distance KB Coaching program this week, for a few new clients to work with for the next 90 days, and get into the best shape of their lives:

=> Forest Vance Elite Coaching

If you are interested, check out the details using the link above, and submit your application.

(I only open up spots a few times per year, so this could be the perfect opportunity for you to get in the best shape of your life this summer).

Kettlebell Exercises for Beginners – the Box Squat (new video!)

Click here to get the CORE Kettlebell System – my complete kettlebell training course for professionals

The Kettlebell Box Squat is an exercise you can use to teach your clients how to squat quickly and easily.

Set up like you’re going to do a regular kettlebell squat – but you’ll have a box or bench behind you.

A good guideline – and this doesn’t apply to every situation, but it’s a starting point – is to have your feet about the width of the box.

Your toes will be pointed somewhere around 11 and 1 on a clock face.

Then sit your hips down and back, on to the box!

Stay tight at the bottom of the move, then drive through the heels, and stand back up.

Repeat for the desired number of reps.

Use the Kettlebell Box Squat to teach your clients how to squat quickly and easily!

Train hard, talk soon –

– Forest Vance
Master of Science, Human Movement
Creator, the CORE Kettlebell System

PS – Click here to get the CORE Kettlebell System – my complete kettlebell training course for professionals

Hybrid Kettlebell Muscle (sample workout)

The CORE Kettlebell System is the complete training program we use to run our medium-to-large group workouts 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’s included.

And it works like crazy to get our clients amazing fat loss, lean muscle gain, and top conditioning results.

BUT – some clients want more. They want to get jacked and strong, and take their muscle gains to the next level.

Enter “Hybrid Kettlebell Muscle”.

This is the program we offer to our clients who want to gain strength and muscle and take their workouts to the next level.

It’s a full six week hybrid barbell / kettlebell / bodyweight program you could literally offer as an add-on service and profit from IMMEDIATELY.

Our clients happily pay an extra $100-$200 per month for these workouts, on TOP of their $149-$239 monthly group training rates.

And when you order the CORE Kettlebell System NOW – during the 2017 Summer Sale – you get this advance 6 week training course to use with your clients (and yourself!), 100% FREE.

Here’s a sample workout from the program:

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Hybrid Kettlebell Muscle – Week 4, Workout B

1 – Deadlift – 3-4 sets of 5 @ 80% of one rep max

– 1 warm up set + 3 work sets total.
– Work up in weight each set.
– Rest 2-3 minutes between sets.
– Ex – your goal DL max for the end of the program is 300 pounds. Your goal is to WORK UP to an all-out set on set #4 of 240 pounds (70% of 300). You might go – 135×5; 185×5; 225×5; 240×5.
– Refer to “Strength Standards” PDF to set lifting goal (included in full program)

2 – KB / complex – Complete all reps on one side without setting the kettlebell down, before moving on to the other side. Push the pace, and get three rounds on each side as fast as possible:

1 arm KB press – 3
front squat – 3
one arm swing – 7
reverse suitcase lunge – 3

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That’s just a sample – you’ll want the full program to see how it all fits together, and how to properly progress and build on each workout, over the 6 weeks.

Get Hybrid Kettlebell Muscle FREE when you order the CORE Kettlebell System this weekend

Here’s to getting lean AND jacked this summer!

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Barbell Instructor
Owner, FVT Boot Camp and Personal Training
Owner, FVT Publishing and Consulting
ForestVance.com

PS – If you ordered the CORE Kettlebell System since we started the Summer Sale 2 days ago, check your email – I just sent you a copy of the Hybrid Kettlebell Muscle bonus!

[video] Kettlebell Exercises for Strength – the Start and Stop Swing

Click here to get the CORE Kettlebell System – my complete kettlebell training system for fit pros and hardcore KB fans 

Most people think of the kettlebell as a cardio / conditioning tool.

But KBs can also be used for building strength and muscle!

Lifting heavy weights, and doing it often, is one of the keys if you want to get stronger. This means that picking exercises where you can move a lot of weight is key. The start and stop swing is a great choice for this goal.

To perform the start and stop swing, start with a great STANDING set up. This means, BEFORE you reach down to grab the KB, make sure your abs are braced, your shoulders are down and back, and that you’re ready to rock and get going in a nice athletic start position.

Then, the KB is passed back, it swings up to approx chest level, it swings back, and then it’s parked on the ground after EVERY REP.

The benefits:

– You can handle a heavy kettlebell – which means ability to use progressive overload, and make strength gains
– It helps us re-enforce a good start and stop position in the exercise
– We get practice using our lats to start the weight going from a dead stop position on every rep
– It helps us practice staying in great, athletic, safe position during the exercise

The start and stop kettlebell swing is a great move. Work it into your kettlebell exercises for strength repertoire today!

Click here to get the CORE Kettlebell System – my complete kettlebell training system for fit pros and hardcore KB fans 

Train hard, talk soon –

– Forest Vance
Master of Science, Human Movement
Creator, the CORE Kettlebell System

15 Minute Single KB Complex Workout

A complex is a series of exercises performed in succession, typically with a single implement.

Challenge Complexes is a full training program, featuring 34 different BB/DB/KB complex workouts, that are great as a replacement for boring cardio, as a conditioning tool for sports, and / or as an “off” day bonus workout.

Here is a sample workout, in the style of the Challenge Complexes:

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Single KB Complex SMOKER

Do 4 rounds of the following kettlebell complex PER SIDE. NO rest between movements; go thru the WHOLE SEQUENCE on one side before switching. Rest approx 30 seconds between rounds.

Recommended weights = 8k/26lb to 12k/26lb – women, 16k/35lb to 20k/44lb – men.

— 5 1 arm KB swing
— 5 KB high pull
— 5 KB snatch
— 5 KB front squat
— 5 KB push press
— 5 burpees

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Now when you are using complexes in your training, it’s key to know HOW to properly put them together, for the maximum benefit, and the minimum injury risk … how many reps, how many sets to do of each move … which lifts to put first in the sequence, and why … how to structure the workout and exercise “flow” … and how much load to use.

And Challenge Complexes gives you 17 barbell complexes, 10 dumbbell complexes, and 8 kettlebell complexes – all professionally designed, using the guidelines above.

There are video demos of all the workouts so that you’ll know how to perform every exercise with perfect form, and there is also one month of “anti-aging” workouts included as a bonus with your purchase.

=> Learn More and Get Challenge Complexes here

Have a super day! –

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